Speed Truth Part 1

The first step of a Speed Truth Series

Fact: No human has accelerated faster to 30 meters (3.73s) and 60 meters (6.29s) than Su Bingtian.

Fact: As part of his well-rounded regimen, Su did squats with his knees way over his toes. His coach, Randy Huntington, said Su did 2.6 times his bodyweight! That’s superhuman strength for a sprinter.

When you sprint, your start is affected by both your force into the ground and your shin angle, thus allowing you to propel your body forward.

Various forms of squats and shock can improve your force at shin angle!

Now imagine growing up as me, recording the slowest 40-yard dash on my high school basketball team, and believing in the “NO KNEES OVER TOES” I was taught by trainers and exercise science textbooks (despite no long-term evidence supporting that mandate).

A truer statement is that “knees over toes is a NATURAL ABILITY which you can train on a gradient scale.”

For example, it’s a measurable, self-evident truth that counterbalance in front of you reduces the pressure on your shin angle, providing you with a pathway of both how much load and how close you progress it to your body.

Here are my parents squatting at age 72 and 69. Both can sprint.

Further, the stepdown progression is a gradient scale of shin angle! This progression was a primary reason I did not work through pain in order to dramatically change my pain-free ability at shin angle!

Even further, backward progression is a regression to the problem of shin angle, as you work on your toes going behind your knee rather than your knee going over your toes (a more gentle reversal of the same position!).

Conclusion:

Su’s 9.83s 100-meter sprint is the fastest ever for someone from Asia.

Usain Bolt overtakes Su in the home stretch and runs the fastest 100 meters ever, but it is worth noting:

Bolt is 6’5” and gets to 100m in 41 steps.

Su is 5’8” and it takes him 47 steps!

Su clearly did an incredible job with his training.

This is simply the first step of a Speed Truth Series I will continue to drop for you each Sunday until done.

Yours in Solutions,

Ben

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