Today\u2019s podcast features speed and strength coach Brandon Byrd.\u00a0 Brandon Byrd is the owner of Byrd\u2019s Sports Performance in Orefield, Pennsylvania.\u00a0 Brandon is an alumni of the University of Pittsburgh and has learned from elite coaches such as Louie Simmons, Charlie Francis, Buddy Morris and others. Brandon\u2019s unique blend of rotating training stimuli, and his competitive, PR driven environment has elicited noteworthy speed, power and strength gains in his athletes. If you follow Brandon 上 social media, you\u2019ll see the regular occurrence of sprint and jump records from his athletes.\u00a0 Brandon has some of the highest-output training out there in his ability to cultivate speed and strength. I always enjoy digging into the training of elite coaches, into the nuts and bolts that drives their systems.\u00a0 Some of the running themes 上 this show have been ideas such as the rotation of big training stimuli from week to week (such as in EP 190 with Grant Fowler), the power of resisted sprinting (EP 12 and 63 with JB Morin and Cameron Josse), overspeed sprinting (EP 51 with Chris Korfist), and then the power of competition and PR\u2019s (EP 135 with Tony Holler). This episode with coach Brandon Byrd truly brings all of those elements together in a way that gets some of the best training results you\u2019ll find.\u00a0 On today\u2019s podcast, Brandon goes into the core of his system, and how he rotates his sprint efforts based 上 the needs of the athlete, to get the most out of their system.\u00a0 He also goes into his background with Westside Barbell, and the elements he learned from Louie Simmons that go into his training, as well as strength pre-requisites he carries for his athletes to optimize their readiness for the strength and speed program. (Note that when Brandon is talking about fly 10\u2019s he is talking yards, not meters) Today\u2019s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. View more podcast episodes at the podcast homepage Timestamps and Main Points Brandon\u2019s main influences in athletic performance and speed training How principles of West-side Barbell training show up in Brandon\u2019s sprint training system How Brandon rotates uphill and downhill sprinting to blast personal bests in speed How Brandon uses wickets in context of his speed and sprint training Concepts in using resisted sprinting, as well as jump training in Brandon\u2019s program More specifics 上 how Brandon rotates and progresses his speed and sprint training throughout the training year, and also how he modulates this for stride length, vs. stride frequency style athletes What Brandon\u2019s weekly sprint setup looks like for athletes The power of \u201cPR\u201ds in Brandon\u2019s system and how that feeds into his entire training session \u201cOnce you can control 90% of the force-velocity curve, you can create great athletes\u201d \u201cI don\u2019t think the FMS is a great thing, because when you are sitting statically and not under high forces or high loads, everyone is going to look great, but 上 ce you are high speeds in sprinting, or high loads in lifting, you are going to see some weaknesses\u201d \u201cI believe your technique in sprinting is determined by your weaknesses\u2026 上 ce you fix their weaknesses, then it is easier to fix technique\u201d \u201cGlute, hamstring, and opposite QL, those must fire explosively and fast, and they all must be strong\u2026 when I start an athlete, the first thing I do test is that QL\u201d \u201cIn my gym, if you can\u2019t do so much in a 45 degree hyperextension, I can\u2019t put a bar 上 your back\u201d \u201cThe body is scared to go faster\u2026 it hates change, so you have to force change by changing modalities\u2026 regular sprinting can\u2019t do all those things (in context of using uphill, downhill and resisted sprinting to help break barriers)\u201d \u201c65-75% of the kids I get are heel strikers; they have to run forefoot 上 a sled, so that right there corrects their mechanics\u201d \u201cIf they can break 上 e of those records (uphill, downhill, flat sprinting) 上 ce or twice a month, they are happy\u201d \u201cI believe overspeed hacks the golgi-tendon complex\u201d \u201cI want my whole gym competing (team and track athletes) so I use yards (in sprint distances)\u201d \u201cWhen I look at film of my timed wickets, you can see the recovery (leg) go faster\u201d \u201cIn my hurdle hops my guys get off the ground in .15 seconds\u201d \u201cIf they are gliders (longer striders) we will do more downhill with those kids, I used to wait until the end, but now I feed it in every week or two weeks\u201d \u201cIf they are short striders, I believe the resistance of the hill, that posterior chain will give you more power (they do downhills too), but they will be more 上 the hill and the sled\u201d \u201cThe sled is good because it limits the soreness, if I was regular sprinting, I\u2019d have to be more careful (because I have to be careful of competing against resources from training heavy in the gym)\u201d \u201cSometimes we\u2019ll do a sled, and then we\u2019ll rest about 5 minutes, and do a downhill\u201d \u201cI have a list of probably 500 jump variations (to help athletes get more PR\u2019s)\u2026 if they get a PR there, they are happy about it\u201d About Brandon Byrd Brandon Byrd is the owner of Byrd\u2019s Sports Performance in Orefield, Pennsylvania.\u00a0 Brandon is an alumni of the University of Pittsburgh and has learned from coaches such as Louie Simmons, Charlie Francis, Buddy Morris and Dick Hartzell.\u00a0 Brandon\u2019s unique blend of rotating training stimuli, and his competitive, PR driven environment has elicited noteworthy speed, power and strength gains in his athletes.\u00a0 Brandon has trained state champions in multiple sports, Gatorade players of the year, and professional athletes.