95% of Adults will Never Sprint Again in Their Lives....
Join the Elite 5% With This 5 Step Sprint Protocol
Here's a brutal reality: 90% of men over 30 have lost the ability to sprint. Not run - sprint. Not jog on a treadmill - but explosively cover ground like your body was designed to.
This isn't just about athleticism. It's about building a body that's durable and robust - ready for whatever life throws at you. Because let's be honest:
Do you want to be that father who tears a hamstring chasing his kids at the park?
That guy who blows out his Achilles during a casual game of pickup basketball?
Or do you want to move with the kind of explosive confidence that marks you as a modern apex predator?
True durability isn't about being able to jog into old age - it's about maintaining the ability to sprint.
While most men obsess over bicep curls and marathon training, they're missing the fundamental truth about human performance:
Your body was designed to generate explosive power. Nothing tests and develops this like sprinting:
It's the ultimate assessment of physical capability - demanding maximum output from every muscle, tendon, and neural pathway
Creates forces that no amount of weight room work can replicate - up to 5x your bodyweight in milliseconds
Transforms your lower legs into biological springs - turning your Achilles into steel cables through intensive elastic loading
Develops power that carries over into everything - from throwing a punch to changing direction on the field
Recruits more muscle fibers than any other training - teaching your entire body to generate maximum force on demand
This isn't about running fast. This is about building the kind of complete athletic power that makes you dangerous in any physical situation.
Because here's what most men don't understand: When you can sprint explosively, everything else becomes easier. Your punches get faster. Your tackles get stronger. Your athletic performance skyrockets.
This is pure, functional power - the kind that can't be faked with careful gym lifts or steady-state cardio.
WHY 90% OF MEN HAVE STOPPED SPRINTING.
The reason why most men lose their sprint ability isn’t a conscious decision. It happens gradually:
You get busy with work. Sports participation becomes less frequent. Life starts to revolve around controlled, predictable movements. Before you know it, explosive movement feels foreign and risky.
Here are the 3 main barriers keeping you from returning:
Years of Sprint Neglect: Most men have gone 5-10 years without sprinting. When they do try to return - usually during a casual sports game or chasing their kids - they end up with torn hamstrings or pulled muscles. The cycle repeats: try to sprint, get injured, avoid sprinting, get weaker, try again, get injured again.
No Clear Return Path: Without a systematic approach to rebuilding sprint mechanics, most men resort to guessing. Should they stretch more? Do more leg work? Try to sprint at 80%? This uncertainty leads to either overly cautious training that gets nowhere, or aggressive attempts that lead to injury.
Fear of Injury: The biggest concern is valid - jumping straight back into sprinting after years of inactivity is a recipe for pulled muscles and torn tendons. Without a proper progression, the risk outweighs the reward.
The result? Most men default to what feels safe - moderate lifting, steady cardio, and controlled movements. But they're missing out on the most fundamental expression of human performance.
THE 5 STEP SPRINT PROTOCOL
As a physiotherapist and high performance consultant, I've spent the last decade helping both elite athletes and regular guys return to sprinting safely. Through this experience, I've developed a systematic approach that works for any starting point.
This protocol has successfully rebuilt sprint ability in:
Elite Athletes returning from career-ending injuries
Men who haven't sprinted since their 20s
Masters athletes (40+) maintaining explosive power
What you're about to learn is a methodical rebuild - from foundational mechanics to maximum velocity sprinting. No guesswork, no shortcuts.
The protocol consists of 5 progressive steps, each with clear indicators for:
When you're ready to progress
Key techniques to master
How to scale for your level
Common pitfalls to avoid
For free subscribers: You'll get all phases and core insights.
For Lethal Gentleman Manifesto members: Access the complete downloadable protocol with HD exercise demonstrations, specific rep schemes, and regular updates.
Need a customised approach? DM me for personalised coaching.
STEP 1 - WALK / JOG INTERVALS
Let's start with a fundamental truth: If you can't jog safely, you can't sprint safely.
While this phase might seem basic, it's crucial. Here's why: Even a light jog puts more than twice your bodyweight through your body. This creates forces and loading patterns that no amount of weight room work can replicate. Your joints, cartilage, and connective tissue need time to adapt.
How to Start: Begin with simple 30/30 intervals - 30 seconds walking, followed by 30 seconds of light jogging. This gives your body time to load and unload, adapting to the new demands.
Progression Framework:
Week 1: 3 rounds of 5-minute intervals (walk 30s/jog 30s) with 2 minutes rest between rounds
Total time: 15 minutes
Recovery: 2-minute rest between rounds
As your body adapts, you can progress by:
Increasing jogging intensity
Reducing walking intervals (down to 15 seconds)
Adding more rounds
Extending total duration
Remember: If you're already comfortable with steady running, you may be ready for the next phase. But if you're returning after years of inactivity, this foundation is non-negotiable.
STEP 2 - SPRINT MECHANIC DRILLS
Before you sprint, you need to master the positions. Sprint mechanic drills are your bridge between basic running and explosive speed - they teach your body the crucial positions and patterns of sprinting without the risk.
Think of these as sprint training in slow motion. You'll practice the exact positions your body needs to hit at high speeds, but in a controlled, rhythmic way that minimizes injury risk.
These drills serve two purposes:
They safely introduce your body to sprint positions
They become your warm-up routine for future sprint sessions
Key Drills:
A SKIP VARIATIONS
These drills develop the high knee position crucial for sprinting. They teach your body to maintain proper posture while cycling your legs through the sprint pattern.
PRIME TIMES
Prime Times Your hamstrings face enormous stress during sprinting. These straight-leg movements prepare your posterior chain for the demands of high-speed running, gradually building tissue resilience.
POGO JUMPS
Pogo Jumps These develop the elastic properties in your lower legs, teaching your ankles and calves to act like springs - essential for efficient sprint mechanics.
Each drill has specific technique points and progressions that we'll cover in more detail in the full protocol (available below).
STEP 3 - TEMPO RUNS
Tempo runs bridge the gap between jogging and sprinting. They're completed at 65-75% of your maximal speed effort, over distances of 40-100 yards.
Start with shorter distances first (40-50 yards). Build up gradually to your target speed of 65-75% and maintain it for the remainder of the run.
A typical session includes 400-1000 yards total volume of tempo runs. This builds the foundation needed before progressing to true speed work.
Key Points:
Begin with 40-50 yard runs
Keep run intensity to 65-75% speed
Focus on smooth, controlled form & technique
Total volume: 400-1000 yards per session
This phase is crucial - don't rush it. Master tempo runs before moving to higher intensities.
I suggest spending 4 weeks developing your tempo run volumes.
STEP 4 - HILL SPRINTS
Hill sprints are your introduction to acceleration work - but with built-in safety. The incline naturally limits your top speed while still developing explosive power.
The steeper the hill, the more it reduces your maximum velocity. This makes it perfect for returning to sprint training safely.
Guidelines:
Distance: 10-30 yards
Recovery: Walk back down between efforts
Rest: 2-3 minutes between sets
Volume: Start with 5-10 efforts of 10 yards
Hill Selection:
Moderate incline that allows proper sprint form
Steeper hills for those with less recent sprint experience
Surface should be firm and stable
STEP 5 - ACCELERATION EFFORTS
This phase introduces maximal effort sprinting on flat ground. Volume should be between 100-200 yards total per session.
Rest Guidelines:
10 yard sprint = 1 minute rest
20 yard sprint = 2 minutes rest
30 yard sprint = 3 minutes rest
When form breaks down, the session ends. No compromises on quality.
Although there are 2 types of sprint sessions:
Acceleration
Maximal Velocity (top speed training)
I have only integrated acceleration sessions are they are typically far safer and lower injury risk for those returning to sprint training.
DOWNLOAD THE SPRINT PROTOCOL
For those of you that want a detailed application of sprint training including:
Detailed warmup & sprint mechanics drills.
4 Week Blocks for Tempo Runs, Hill Sprints & Acceleration Sessions.
Full Google Sheets Protocol you can access and download with HD videos.
Download by clicking the button below