This is the second part of my interview with strength and conditioning coach Travis Hansen.

It's kinda like Rambo: First Blood Part II... only more violent.

So with the mandatory disclaimer out of the way, let's pick up right where we left off...

YB: You and I share a similar training philosophy in that we both advocate heavy strength training for making guys faster. Why is maximal strength so important for developing speed?

TH: The first reason is just simple physics.

The more force you create in your neuromuscular system the faster you run, period.

Of course there is time and directional factors here that you have to consider, but there is as much real world evidence to support more strength for faster running as just about anything training related from what I have seen so far. There is about a half dozen studies in my book to support this relationship, and I've located quite a few more since publication.

If you aren't strong enough to overcome the weight of your body you can't get any momentum going and move faster, and since athletes are constantly required to initiate movement from very low speeds or still positions the need for strength becomes absolutely critical to perform and compete at a higher level.

YB: What would be your TOP 5 lower body strength exercises for speed development? And why did you choose those?

TH: #1 - The Hex Bar Deadlift

This exercise is incredibly easy to teach and learn, and as a bonus it supplies more power output relative to other types of deadlifts which is the key regulator to speed, and is safer on the lower back.

#2 - The Box Squat

Much like #1, there was a study that showed RFD (Rate of Force Development) was 3-4 times faster with this squat compared to traditional powerlifting and bodybuilding squat styles.

#3 - Front Squats

Of course this exercise carries physical value with it and builds super strong shoulders, quads, and your anterior core. But this squat variation is hard as hell to do correctly, and builds more toughness and pain tolerance in athletes.

#4 - Rear Foot Elevated Split Squats

These are also called Bulgarian Squats and they are my go to for testing single leg strength in my athletes. Sprinting obviously involves transferring your weight from one leg to the other and the stronger you are here the faster you can potentially run.

#5 - The Reverse Hyper or Modified Reverse Hyper

Here is an article I recently wrote which covers the drill:

Modified Reverse Hyper: An Exercise You've Never Heard of to Help Build Speed and Athleticism

The reason I like this one so much is because it combines both strength and movement specificity which is important for speed outcomes. The hyper has athletes exhibit strength in target muscles in a pattern this is very similar to the act of sprinting, and can help clear up some weak points.

YB: You’ve pored over the research on how maximal strength affects sprinting speed. Are there any hard numbers that jump out as milestones athletes should aim for when lifting weights?

Something like X pounds on the squat or Y times your own bodyweight on deadlifts. Numbers where, as a coach, you think: ”Yup, he’s definitely where I want him to be strength-wise.”