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Recommendation · Body

Tempo sprinting at ~90% of max speed as high-speed exposure, with a starting dose of ~120 meters per week

Dr. Morin recommends using tempo sprinting at about 90% of max speed instead of maximum velocity running for high-speed exposure, because it is easy to understand, do, and verify. For young people, 100 to 150 meters per week can be an interesting dose (he notes he has no science to support this, it is based on opinion and experience). He prescribes 120 meters per week as a good starting dose, structured as two sessions of three reps of 20-meter tempo sprints: 20 meters to accelerate up to speed, 20 meters cruising at 90%, and 20 meters to decelerate. In a high-speed session, do not count the build-in distance as part of the 90%+ volume — only the flying portion counts toward the objective. He also prefers 20-meter flying sprints over 10-meter flying sprints to get more work, and notes that

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Recommendation from Dr. Jean-Benoit Morin

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Method · Body

Tempo sprint session structure: 3 reps of 20m, twice a week

120 meters per week equals two sessions of three reps of 20-meter tempo sprints. Each rep consists of 20 meters of running up to speed, 20 meters cruising at 90% speed, and 20 meters to decelerate. Do that twice a week for three reps and you get 120 meters a week — a very good start.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Method described by Dr. Jean-Benoit Morin

Method preserved for inspection; not a verified protocol.

Method · Body

Round structure: swings → marches → cleans → marches

One round consists of 10 kettlebell swings per side, 10 suitcase marches per side, 10 kettlebell cleans per side, then 10 suitcase marches per side again, repeated within the five-minute window.

iamariankanani · https://www.instagram.com/reel/Dcbq4SHSbew/

Method described by iamariankanani

Method preserved for inspection; not a verified protocol.

Method · Body

Lordosis Exercise Routine

To address lordosis, increase both flexion and extension ranges. Perform a single-leg stretch (straighten leg until spine stretches) and an abs stretch (flex cheeks, lift out/up). Alternate for three sets of 30 seconds.

MovementbyDavid · https://www.youtube.com/watch?v=Ol8qRpffgOE

Method described by MovementbyDavid

Method preserved for inspection; not a verified protocol.

Method · Body

Kyphosis Exercise Routine

To address kyphosis, perform wall angels (10 reps) and a table lat stretch (30 seconds). Alternate between these active and passive stretches for at least three sets.

MovementbyDavid · https://www.youtube.com/watch?v=Ol8qRpffgOE

Method described by MovementbyDavid

Method preserved for inspection; not a verified protocol.

Method · Body

Solar Twist Exercise

Perform the solar twist: swing down, pivot off the back foot, sweep past the knee, reach as far as possible, then come up and open up with arms overhead, twisting and rotating. Do 10 repetitions. Keep the arms dissociated from the hips to maximize spinal rotation.

ATHLEAN-X™ · 7 Moves That Fix Your Entire Body (GUARANTEED)

Method described by Jeff Cavaliere

Method preserved for inspection; not a verified protocol.

Method · Body

Chimp Squat Exercise

Perform the chimp squat: stand with feet wider than shoulder-width, perform a sumo squat, shift weight to one side, make hand contact with the ground, lean into the lead foot, then return to center and repeat on the other side. Do 5 reps to each side, trying to get deeper each time.

ATHLEAN-X™ · 7 Moves That Fix Your Entire Body (GUARANTEED)

Method described by Jeff Cavaliere

Method preserved for inspection; not a verified protocol.

Method · Body

Clark Kent Exercise

Perform the Clark Kent exercise: get in position with elbows in contact with the ground, hands across chest, then open the arms like opening a shirt. Keep your head down, lift until your back is off the ground, open your hands as far as you can to engage the rotator cuff, then reverse. Do 10 repetitions. Do not worry about lifting your pelvis; it stays in contact with the ground.

ATHLEAN-X™ · 7 Moves That Fix Your Entire Body (GUARANTEED)

Method described by Jeff Cavaliere

Method preserved for inspection; not a verified protocol.

Method · Body

Tracker Pushup Exercise

Perform the tracker pushup: come down to the ground, make cheek contact with the ground, drive the opposite knee up at the same time, then slide knee back and push up. Do 10 reps, 5 to each side. If you cannot do a pushup from your toes, drop down to your knees and perform it from there.

ATHLEAN-X™ · 7 Moves That Fix Your Entire Body (GUARANTEED)

Method described by Jeff Cavaliere

Method preserved for inspection; not a verified protocol.

Method · Body

Hinge Exercise

Perform the hinge exercise: take a wide stance, sweep hands along the floor, reach through, come up and reach overhead, squeeze glutes at the top. Do 10 repetitions. Use a wide stance to force the hinge to occur at the hips, not the waist. Maintain a natural curvature in the spine at the bottom; do not let the back cave in.

ATHLEAN-X™ · 7 Moves That Fix Your Entire Body (GUARANTEED)

Method described by Jeff Cavaliere

Method preserved for inspection; not a verified protocol.

Method · Body

Relay Exercise

Perform the relay exercise: stand with feet close together, weight on one side, one hand near cheek, other hand behind, then lunge the opposite leg back while driving the arm up, reaching out to challenge core stability. Do 5 reps on each side. Maintain a stable knee position over the toe; do not let the knee cave inward.

ATHLEAN-X™ · 7 Moves That Fix Your Entire Body (GUARANTEED)

Method described by Jeff Cavaliere

Method preserved for inspection; not a verified protocol.

Method · Body

Sweeping Lunge Exercise

Perform the sweeping lunge: get on the floor on one toe (or flat foot if possible), other leg straight out front, hands on ground, then slide the front foot down, let hands follow, and sweep to the side. Having hands in contact with the ground provides stability and safety, allowing beginners to work on the movement.

ATHLEAN-X™ · 7 Moves That Fix Your Entire Body (GUARANTEED)

Method described by Jeff Cavaliere

Method preserved for inspection; not a verified protocol.

Principle · Body

Sequence ab exercises bottom-up: legs first, torso last

Jeff argues that the sequence of ab exercises matters more than the exercises themselves. He recommends focusing on what is actually moving in each exercise: start with bottom-up movements where only the legs move, since these are the hardest because you must lift the weight of your legs and need the most energy early in the workout. Next come exercises where the legs and top both move, which can be done once slightly fatigued because the obliques provide additional help. Finish with top-only movements, which can be performed in any state of fatigue without compromising the workout's effect.

ATHLEAN-X™ · I'm 51. Here's How I Still Have Visible Abs (WORKS AT ANY AGE)

Claim from Jeff (Athlean-X host)

Creator perspective · Body

Sprinters need high ankle/foot strength expressed within a super short time window

Dr. Morin explains that when running fast, good athletes have ground contact times around 100-150 milliseconds, so sprinters need not only a high level of strength in the ankle and foot, but also the ability to express that strength within a super short time window. Some athletes have high maximum strength (e.g., strong plantar flexion iso test) but still collapse at high speed because they only have strength when they have time to express it, while others who are not strong in the maximum strength sense can be super stiff and collapse less because they can produce force within 100-120 milliseconds.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Claim from Dr. Jean-Benoit Morin

Creator perspective · Body

Position players should stay good football players, not become sprinters

Running backs are taught to run downhill (low and forward), which tends to give them higher backside mechanics; the objective when working with them is that they remain good football players, not that their running technique be changed. You should not make position players upright just for the sake of protecting hamstrings, because it would be detrimental to their game.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Claim from Dr. Jean-Benoit Morin

Recommendation · Body

Combine numbers and video to decide what to fix in sprint technique

Dr. Morin recommends combining quantitative metrics with qualitative video form analysis: only when both the numbers and the video are available can a coach start thinking about what should be fixed in an athlete's sprint technique.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Recommendation from Dr. Jean-Benoit Morin

Recommendation · Body

Overload rotational movements close to the sport pattern to build rotational speed

Dr. Morin recommends applying the same approach used for linear movements to rotational athletes: overload the movement while staying as close as possible to the movement pattern, in order to improve power output and strength in that specific movement.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Recommendation from Dr. Jean-Benoit Morin

Principle · Body

Overload the core of the kinetic chain, not the extremities

Dr. Morin argues that because the hand is the final link in the throwing propulsion chain, athletes should focus on overloading the chain from the foot up to the shoulder. Overloading the extremities (e.g., throwing heavier objects) creates huge torques around tendons and joints — which are far from the rotation centers — and may be counterproductive. Overloading the core of the body instead is a good way to make the extremities faster, and the host adds that loading the core during rotation likely has a lower negative impact on technique.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Claim from Dr. Jean-Benoit Morin

partial

Principle · Body

Strength only counts when there is time to express it

Dr. Morin explains that athletes with tons of strength can still collapse at high speed because they only have strength when they have time to express it: when ground contact time is constrained, the athlete has nothing to express regardless of strength.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Claim from Dr. Jean-Benoit Morin

Principle · Body

Make weaknesses objective with data before fixing them

The first step in addressing an athlete's weakness is to make that weakness objective with data. When acceleration lags behind top speed, jump, and strength metrics, assess acceleration objectively using metrics such as maximum force output and maximum propulsive power output on the ground.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Claim from Dr. Jean-Benoit Morin