There are many factors to speed that can affect whether an individual will get faster or not.  Running mechanics is huge.  If the mechanics aren’t right, then that will definitely affect how fast you can be.

Your genetics does play a role.  I could have you do the exact training that Usain Bolt does, but it won’t quite get you the same results that Usain has had if your genetics don’t warrant you to being a fast athlete.

That being said, there is one factor that I can look at with any athlete.  If that factor can be addressed, then there is a good chance that athlete can become faster.

That one factor is relative strength.

What is relative strength?

Relative strength is how strong an individual is compared to their own bodyweight.  Kind of a pound-for-pound with strength.  For example, if an athlete weighs 150 pounds and can squat 250 pounds, his relative strength is better than someone who weighs 200 pounds and can squat 250 pounds.

The 200 pound athlete has a relative strength of 1.25 to 1.  Where the 150 pound athlete is around 1.68 to 1.

Don’t confuse this with absolute strength.  Absolute strength is the maximum weight an athlete can lift.  This is usually who is the strongest regardless of weight.  A lot of times the athlete that is more on the heavier end will probably have greater absolute strength than one who is not as heavy.

But that doesn’t necessarily help you when it comes to speed and being fast.  

Because of the dynamic and powerful nature of speed, relative strength is more of what you might try to target.  A lot of athletes that desire speed, don’t necessarily want to be that heavy, but they need to be able to exert force at a high level quickly.  That is where relative strength can come in.

Studies have shown that if you have an athlete who has relative strength of 2 to 1 in the squat, then that is the optimal level to be fast.  2 to 1 is the magic number.  Even if you get to 2.25 or 2.5 there is a minimal difference between the speed gains you will get.  Hit 2 to 1 and you will be fine.

Consequently, absolute strength isn’t as big of a concern then when developing speed.  If I can get that athlete’s squat to a point where he/she is doing 2 to 1, then we are developing speed.  I don’t need to continue to increase that athlete’s squat.  I can just focus on playing around in that area and then transition that relative strength to pure speed.

Chances are you won’t hit this with an athlete until they are either a junior or senior or even later in college.  These younger athletes, the goal of improving the absolute strength will be just fine as you get towards relative strength.  

But, you watch.  If you start training some fast athletes, you’ll notice that they will be pretty strong.  They might not get to that 2 to 1 ratio, but they will come close, say 1.75 to 1.  You will definitely notice a difference between the kids who are strong, but also have mass.  The speed might not translate as well.

2 to 1.  That is the ratio you are shooting for in your speed program and the big factor to look at to determine how much speed can be improved with your athlete.  Any athlete that is getting there is probably a lot faster than your average athlete.  I guarantee it.

Photo courtesy of Bro. Jeffrey Pioquinto, SJ on Flickr:https://www.flickr.com/photos/90412460@N00/