How To RUN FASTER in 2024: Beginners Guide

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I’m Justin, a S&C Coach. I help athletes run faster 40 yard dashes & short sprints
I’ve helped multiple athletes 4.4 in the 40yd. I’ve also trained Division 1 soccer, basketball, football & track athletes.
Here is proof of my results and who I have trained:
justjumari.com/
For business inquiries or if you have a question please email:
[e-mail]

[@trogpo]

These training principles are priceless. As I've demonstrated, they allowed me at the age of 55 to increase my vertical jump to 28 inch. I've trained for several months, two times a week, short training sessions of plyometric jumps, hops and bounds. Quality repetitions with sufficient rest time between sets.

[@justjumari]

Thanks so much you going crazy !

[@trogpo]

@@justjumari You are welcome, Sir, I honestly owe you much.

[@igorvengerovsky2897]

Oh wow that's really amazing..what was your starting point

[@trogpo]

@@igorvengerovsky2897 Thanks! I could graze the board, i.e., I have gained with training more than 20 centimeters in about 5 months.

[@Speedmatters2023]

True! Running full speed only 2 times a week will do wonders. However you must lift atleast 3 days a week until its time to peak. Plyos atleast twice a week.The biggest gains however come from live competition.

[@herolddujour5961]

hey jumari, I'm currently training pure speed during my off season as well as strength. With your channel and a few other, I managed to make a speeddevelopment program. Please take a look at the training that I do listed and give me advice: Sunday (pure speed) : 60 meter sprint 3 sets of 3 reps; plyometrics (2 sets of pogos for 7 rep, sprint bound 20 meters, 2 sets of broad jump over 20 meters.) Then I head to the gym for strength training session that consists of 20lb squat jump for 3 sets of 7 reps, then Romanian dead lift for 3 sets of 7 reps (110lbs in total), then lunges, then hip thrust and calve raises. Monday upper body traning (push ups and pulls as well as some core work) Tuesday speed endurance training (4 sets of for 2 reps 100 meters and 10 minutes rest in between sets) Wednesday: rest (do nothing expect mobility work) Thursday ( repeat sunday scheduled) Friday: repeat Monday schedule Saturday: repeat Wednesday schedule. Any advice

[@justjumari]

That’s a lot of volume and distance for the sprinting . Try to keep it under 30m

[@herolddujour5961]

@@justjumari thank you so much, i will watch out for the volume. what if 30-40 meters not challenging enough for me overtime, should i not increase the distance and simply take more rest in between sets?

[@Messup7654]

@@herolddujour5961make sure your resting atleast 3 minutes after your sprints the only other thing is adding more pylometeics exercises broad jumps, bounds single leg or alternating, and depth drop jumps those are the best pylometrics and increase your vertical power along with your horizontal power

[@the3by5]

Restraint, restraint, restraint. Patience, patience, patience. Such difficult lessons for the fast-twitch personality. Thanks for returning to this regularly. You are a wizard.

[@justjumari]

That’s facts!

[@JoshuaAboagye]

Literally describes it perfectly I always wanna go out there and just blast out crazy amounts of reps but I know if I do my training won't go how I want it to go

[@user-ze3sg6ix1u]

This is so perfectly put man. It's hard for me not to sprint, but I need the results more than the pleasure

[@user-ze3sg6ix1u]

​@@JoshuaAboagyeMan me too I love training

[@justjumari]

The camera quality was trash but this free speed workout from The Speed Academy isn't! : mailchi.mp/b62799bb01ee/ocqnx...

[@Leonidas-eu9bb]

i fully agree with you! I think everyone who is serious about getting faster and explosive should know that it's ALL about quality over quantity or intensity over duration. Some athletes/coaches never felt how a true max effort+max focus feels like, so they think they are doing quality work but they more than often don't! That's why timing/competing is so important. It gives instant feedback. It guides the athlete in the right direction. The optimal goal should be to frequently achieve a PB. This alone is very difficult. But it gets even more difficult if the athletes does multiple attempts (doing too much work) without the proper focus/mindset. A PB always needs recovery because the CNS worked overdrive! Indeed one hard session a week with a PR attempt should work excellent for beginners. Advanced athletes probably should do PR attempts every other week or every moth! But most athletes rather do sub max work all the time with all kinds of useless stuff and often regress.

[@justjumari]

Yes and even at the nervous system level if you are going 95% vs 99% it’s a huge difference in adaptations and output !

[@Leonidas-eu9bb]

@@justjumari do you think it's better to do above 98% work more rarely before doing 90-95% work regulary. The thing is it's not as easy to wait a certain time/days and expect to get close to 100%. I experienced that the more i wanted it the less it happend to be like that. It seems that mental pressure to perform is a performance killer...

[@biggalaxy9102]

This is how Michael Johnson trained. He didn't go any faster than 24 seconds in the 200m & 48 seconds in the 400m. He didn't do more than 12 reps in a single workout & he only went about 20-40m with intense 90% sprinting which he called "speed makers." Thats it. MJ focused more on form & strength endurance. He trained this way bc he always got hurt training too fast & couldn't even finish his seasons when he first started with his coach Clyde Hart of Baylor. This is what worked for him & one more thing, you have to give your body 48-72 hours of rest after these workout bc your "nervous system" has to recover properly in order to become faster & peek at the right time, which is track meets & eventually the championship.

[@justjumari]

Factssssss

[@liamkelly7750]

clyde hart training is pretty much the opposite of what he is advocating for here

[@Messup7654]

Strength endurance doesn’t even exist and it’s totally not for sprinters hope you just mean speed endurance

[@justjumari]

@@Messup7654 he meant speed endurance but people have different terminology for the same topic no need to nitpick others

[@spartangaming5078]

Heres my current workout for monday, lemme know if its bad. I do some technique drills n stuff for warm up, then I do 2x20, 2x40, 2x60 for top speed, then in the weightroom I do depth jumps, hang cleans, rdls, and front squats.

[@justjumari]

Eh that’s okay, try my workout in the description

[@Speedmatters2023]

If your goal is to get stronger do not lift after you run full speed. This will not allow your legs to rep the amount of weight you need to get much stronger ger. If your goal is to get faster, do high one leg and 2 leg box jumps as well as broad jumps.Remember running is nothing more than jumping forward on one leg over and over again!

[@bullybrandco]

Why do you have on a UCSD sweater on? Nice!!🎉

[@justjumari]

Girlfriends father lives over there, I like the area

[@Anonymous-jy3ek]

How do I periodize this ? Should I sprint and do fast ground contact plyometrics in off-season ?

[@djlawrence657]

I love the idea of auto reg. Are you in agreement with Chris Korfist, Dan Fichte, DB Hammer?

[@justjumari]

Paid chris korfist a percentage of my bank account for consultations lol. (Not literally but a lot of money …) Amazing coach

[@davimelo1483]

The video editing is kind of off but thanks for the information vero useful

[@justjumari]

yea it definitely is im working with a new editor!

[@Sosamygoat6804]

Can weighted jumps with a medball be a good replacement for resisted jumps

[@justjumari]

That’s fine yea especially for two foot jump

[@freedarealest]

do you think 4x25 box jumps help increase your vertical bounce.

[@Messup7654]

It will but that’s not a good way to set up it don’t do 25 jumps at all that’s endurance or just wayy to easy. You need intensity so you can do 4 sets but at most 8 reps you should add in depth drop jumps and pogo jumps in that workout it will increase bounce more

[@realpupper2743]

What do you think of garage strength?

[@justjumari]

He focuses a lot on strength work which I don’t preach but he isn’t bad

[@ahhhuchiha3834]

Free workout link is not working?

[@benjiyo2983]

Why you delated your new vidéo

[@Rightsponde]

Great video

[@justjumari]

Thanks for watching

[@enzodauriac2006]

lift after sprint training or during a separate day?

[@PuroCope]

To know the answer later.

[@justjumari]

Try to do on the same day to consolidate stress

[@bryannixon4297]

Sprint first.

[@deefecxgaming5048]

Can you give a sample training week

[@justjumari]

Heck out my free workout in the description

[@royekkel2556]

The atg man is in the video 😅 why ?

[@justjumari]

I have a no editor , still working some things out with him!

[@deefecxgaming5048]

When you say 6x20m is that only 20 meters or 20 meter flys?

[@justjumari]

No 20m off the start

[@sanki7087]

Do you provide online coaching ?

[@justjumari]

Read the description!

[@totallyraw1313]

6 x 20m ain't no speed workout. You're nowhere near top speed at 20m unless you're a very young kid.

[@justjumari]

Most top trainers like les spellman do 6x20m timed or resisted sprints with some form of competition. Multiple pro and nfl trainers do this type of minimalist workout with some plyometrics and lifting of course

[@justjumari]

And that’s a huge myth, research shows kids me even well trained teenagers / college athletes hit peak velocity before 10m…. That’s why it’s not good to go back 30m for most people they are just decelerating

[@totallyraw1313]

@justjumari7880 That’s because Les trains team sport athletes who need to accelerate but never get up to full speed. If you want to train max speed, you need to do flying 10s or 20s, not 20s from a start.

[@JoshuaAboagye]

Fr wish you where my coach cuh the coach I'm with now doesn't train with these concepts and I know if I trained with this model I would make way better gains. You in iowa or Illinois right? I'm gonna be going college in America so hopefully I can school in those states and train under you.

[@justjumari]

Yea I have a place in both states just let me know

[@jonathonnowers9757]

Content gold but!

[@justjumari]

Camera is ass😭

[@bornacuric6538]

Bokic

[@justjumari]

Huh

[@chesrayplaat7249]

This guy likes to talk hogwash sometimes.. Why did using bolt, to 150m to 400m runs, in his training? Also Noah Lyle's talks about 4x300 sprints. So where do u get, 20m runs 😂?

[@justjumari]

noah lyles didnt only do 4x300 sprints for over 10 years to get where he got. you simply can't train linear acceleration or max velocity that way. 20m flys or 20m sprints are specifically for developing acceleration. I never said 150-400m sprints are bad, they are for developing speed endurance, not raw e speed development, the science and my results simply don't agree with that. Instead of trying to insult me you could ask a simple question, now that you decided to be a smartass I will return your favor

[@chesrayplaat7249]

@@justjumari there's no such things as speed endurance, but there is a thing such as speed strength. Speed endurance is a myth. Plus I improved my speed, without doing 20m sprints. But we all different and what works for the next person, won't work for me. Plus I didn't insult you, I gave my honest opinion, but if u like a sensitive puppy, I can't help u

[@justjumari]

so what top coach has ever agreed that speed endurance is a myth? and what results do you have to prove to me that speed endurance is not an aspect you can train? Like do you have any athletes to prove that to me?@@chesrayplaat7249

[@chesrayplaat7249]

@@justjumari plus I am subscribed, to Noah Lyle's KZbin channel, where he gives great tips. Until I see him or Christian Coleman preach 20m shorts, I'll incorporate those, into my training regime and see if it works