Sprinting

One of the staples in our athlete training, especially during field work, is the sled push contrasted with a 10 to 15 yard sprint. No matter the sport, acceleration matters. If an athlete can get out of their stance and accelerate through the first 10 yards, they are going to benefit. Football, lacrosse, baseball, soccer, it does not matter. The first few steps decide a lot of plays. I also like using the 10 yard sprint as a simple test for athletes. It tells you a lot about

One of the most useful things about sprint data is that it does not care what sport you play. A forty yard dash time, a ten yard split, a flying twenty time. Those numbers describe physical capability independent of sport context. They tell you what the athlete can do, not just what they do in their specific game. That cross-sport perspective is something most sport-specific coaches never develop because they never have to. At Güd we see athletes from football, soccer, lacros

You are going to get hurt. You are going to have a season that does not go the way you planned. You are going to get passed over for something you worked hard for. You are going to fail a test you thought you were ready for. This is not pessimism. It is the reality of competing in anything long enough to matter. The question is never whether setbacks happen. It is what you do with them. Setbacks Are Not Detours Most athletes treat setbacks like detours on the way to their rea

Ask most athletes how they train for speed and they will tell you about squats, box jumps, and leg press. Vertical movements. Up and down. Those build power, but sprinting is not a vertical movement. Sprinting is horizontal. You are trying to move forward, not up. Horizontal force production is how much force you can apply into the ground behind you. It is the single biggest physical predictor of sprint speed. And almost nobody trains it directly. The Vertical Bias Problem Th

People assume Olympic athletes train differently because they are genetically special. Some of that is true. The physical tools at the elite level are real. The training itself is more systematic and less mysterious than most people think. It is the same principles applied with more precision, more consistency, and higher stakes. Here is what a bobsled push athlete training block actually looks like and why it matters for how we train athletes at Güd. The Foundation Is Still

This was covered in the cornerstone articles and it deserves to be said again because most athletes still have not figured it out. Hard training without direction is just expensive fatigue. You pay with your body and your time and you do not get what you came for. Purpose is not motivation. Purpose is not a goal you wrote on a whiteboard. Purpose is understanding exactly why every single thing you do in a training session connects to where you are trying to go. The Athlete Wh

High school strength programs fail athletes not because coaches do not care. Most coaches care a lot. They fail because the structure, the priorities, and the measures of success are wrong from the start. Understanding why they fail is the first step toward finding something that actually works. They Prioritize Maxes Over Development One rep max testing on the bench press and squat is the measuring stick in most high school programs. That incentivizes athletes to chase number

Nobody talks about foot strength. Athletes spend years developing their quads, hamstrings, and glutes, and completely ignore the structure that is in contact with the ground on every single rep, every single sprint, every single jump. Your foot is the last point of force transfer between your body and the ground. If it is weak, force leaks. If it cannot stiffen at the right moment, power that your hips and legs generated gets absorbed instead of expressed. What a Weak Foot Lo

Power cleans and snatches look incredible. They are athletic, explosive, technically demanding. Coaches love programming them because they signal seriousness. Athletes love doing them because they feel powerful. The truth is more complicated. Olympic lifts have real value. They also get misused more than almost any other tool in athlete training. What They Actually Develop Olympic lifts train rate of force development. How quickly you can express power. That is genuinely usef

This is probably the most important thing a high school athlete can understand about their training. Speed training and conditioning are not the same thing. They do not even work the same energy system. Running them together kills the results of both. Most programs mix them because it looks productive. You are always moving, always working, always tired. Tired is not fast. How Speed Works True speed development uses your phosphocreatine energy system. That system is powerful

This is one of the most common questions we get at Güd and the answer is less complicated than the internet makes it seem. The right number of days depends on your age, your training age, your sport schedule, and what you are trying to accomplish. There are some clear guidelines that work for most athletes. The Short Answer Most high school athletes should be lifting three to four days per week during the offseason. Two to three days during the season. That range covers the m

Bobsled is a sport most people have seen once in the Olympics and never thought about again. That is a mistake if you care about acceleration. Bobsled push athletes are some of the best pure accelerators in the world. The sport demands it. You have about fifty meters to push a four hundred pound sled as fast as humanly possible and then hold on. The standards are brutal and the margin between making a team and going home is measured in hundredths of a second. What the Sport D

Hamstrings KEEP getting injured, despite advances in science and training. What could be the cause?

The posterior chain is arguably the most important muscle group on the human body. Here is why you should never neglect it.

Top speed gets all the attention. Forty times. Laser gates. Highlight reels of guys flying down the sideline. In most field sports, top speed is not what separates athletes. Acceleration is. The average sprint in a football game is under ten yards.

As athletes it's important that we understand the difference in training HARD and training with purpose.

Why non structured programs FAIL the athlete

Why posterior chain development is CRUCIAL

Speed training is one of the most talked about and misunderstood parts of athlete development. You've probably seen the videos: ladder drills, resistance bands, cone patterns. Athletes move fast, look athletic, and work hard. Most of it does not make athletes faster. Here’s why. Conditioning Is Not Speed Training Many programs labeled as speed training are really just conditioning. They involve running a lot of routes, short rest periods, and high reps. This taxes your energy