"The Flash" Training: How to Develop Quickness & Move Faster

This video explores how to train to become like The Flash. That means not only running faster, but moving and even thinking more quickly!
Order the eBook and training program: www.thebioneer.com/product/su...
Normally there would be a link to an article here and I have already written one but it’s running a little late due to some time taken off for my birthday this week! The studies will be published there next week along with more in-depth info, so keep checking the site at: www.thebioneer.con
To move faster, you need to train with the intent of building speed. When performing plyometrics and regular exercises, it's crucial to explode into the movements and not just go through the motions. This not only develops fast twitch fiber, but also improves rate of force development and builds the right neural pathways.
Adding resistance can also benefit this, though precisely how much is something I'll discuss in more detail in this post. We also need to think about how this translates to sprinting, and how to adopt the right gait and technique.
But that's just one aspect of training like the Flash! The cool thing about the character is that he also able to think and react faster, and perform all kinds of other "superfast" tasks. This video also explores a little bit of that, suggesting ways to improve reaction times, focus, and decision making!
The blog: www.thebioneer.com
Patreon: / thebioneer
Instagram: / thebioneer
Facebook: / thebioneer
Twitter: / thebioneer
teespring.com/stores/the-bion...

[@rohanofelvenpower5566]

I honourably watched this video faster in 1.25x speed

[@BelindaBotha-gh8vk]

Me 2.00x speed

[@TheDamianvain17]

Hahaha. Best comment "no prize, prize" award!

[@unknownuser3604]

He got the message lol.

[@BelindaBotha-gh8vk]

@Digadogup LoooooooooooL!!!!!!!! 👍

[@KurtAngle89]

1.5 here

[@danpenia219]

Imagine a british guy walking the dog and this beast comes sprinting like that lol

[@downwithosama1]

Or worse, you're with your girl complaining about being too tired to work out and y'all see this mad lad sprinting down the street. lol

[@bobbyshewan4229]

Richard Suka the embarrassment may kill me lmao

[@TheBioneer]

Haha! I got plenty of weird looks!

[@Perun.Tha.Unvaxxd]

@@TheBioneer have you considered doing one about Green Lantern? Aiming towards What Willpower is and How It Can Ne Trained to Become Stronger. An idea might be to look into *Think and Grow Rich*(a great book). A wonderful tool mentioned in it is called the Principle of Auto-Suggestion. I'm sure Bruce Lee also had ideas on Improving one's Willpower and mental(meets physical). "I am the power of my mind and from which circumstances grow" - Bruce Lee -

[@theghostofsabertache9049]

(Shakes fist) damned hoodlum!!!

[@DaddyDeGrand]

I would love for you to do one or two episodes about eyes. Our eye muscles are one of our least trained muscles because we do not use them as much as one might think. Because we spend so much time inside, looking at screens and smartphones, the eyes never really have to go into long distance mode and back all that much throughout a day. Eyes, vision and perception are a very interesting topic that I'd love to see more about.

[@marcoarana2773]

I second this

[@Jsmash88808]

That's interesting. I've noticed my vision getting worse very quickly over the last decade. I spend a lot of time staring at screens though.

[@DaddyDeGrand]

​@@Jsmash88808 It's the same for me. I think screens are a bit of a mixed bag in that regard. As Adam said in the video, certain things like FPS Shooters can have a good effect on your visual reaction times for example. But the fact that all the things you are reacting to are happening about 1 meter away from your eyes and in a very narrow window limits that immediatly again. There are a lot of practises and advertisements out there that claim to help reclaiming eyesight in one way or another. I do not know if and which ones of these work. What I do know is that there are a lot of small muscles at work to get our eyes going for all intends and purposes and muscles need to be used properly, otherwise, they writhe away.

[@rohanofelvenpower5566]

@@DaddyDeGrand I've done eye training before including the hippy practice called sungazing and know monks who do advanced and secret sight techniques. Although I'm more of a auditive learner... One of best eye health exercise is gazing in the distance, preferably the sky, for ... Aim for 20min daily. I can tell you from experience this is Quality Over Quantity. Don't look away more than once and for more than 1-2 seconds away. Don't blink unnecessarily or stare weirdly to make yourself to need to blink. Relax. This is the best thing you can do for being a PC user or locked up in the house all day. Vision IS made for distance really. Aka forms primarily (horizon) not colours (close-up detail). KZbin Russian Eye exercises they are good too. The weak sunlight of morning or evening is a weak benefactor for eyesight personally...this is popularised by the bates method. Now then, things like candle techniques or anything where you stare at a point won't lead to advanced meditation or psychic powers. Yogis who do gazing / trataka can do it on anything anytime. Its like a muscle you discover and build and flex on command to go higher. But, the advanced stuff out^; it is very easy to train perception of eyesight. Houdini could walk past a souvenir shop with double windows in a hurry, once, and recall EVERYTHING down to the smallest of smallest detail Perfectly! Just take a walk down the street, 10-15 minutes is good. RELAX! Dont tense, Houdini doesnt tense to do this stuff! And just try to see everything. The house behind the car, the car insides changing, going away and coming into view as you pass by the car, your reflection on the car as well as the car mirrors, looking down you see all the pavement squares, all the grass blades coming out. How many are there? Just see them, dont count, your subconsciouss can process it! Start small with the counting, like look out on the street, how many cars, how many car doors, how many trees on that side, later on looking down, how many pavement tiles, 10 or 14 or 17? Just know instantly simply by - looking? Well no! Just SEE it. Looking infers you're also thinking and are actively opiniative. Just look mindfully. Mind how many of each, after 5 or 10 or so countings, your brain will do it by itself !!!!!! This is why I say increased visual perception is super easy to train. It starts working by itself almost immediately. You will see more of what you look at every moment to moment after only 10-15 minutes relaxed walk down the street actively/mindfully SEEing. I stopped this training but I should get back into it. After a short while even while watching porn I was turned off by cheap porn because I could not stop noticing EVERYTHING about the actress including that small fat region and her tired eyes. I saw EVERYTHING. When walking down the street and you look at someone, it takes a moment right? To actually look at their face or clothing. I could easily just move my head quickly like it was a reflex! As if I had forgotten something and automatically looked back for a split second, then resumed forward immediately. But in that quick reflex like look I saw enough of the 2 people behind me that I could draw their faces with the exact expression. And clothes too...when your vision improves and you start to register details like peoples expression, a whole new world or lifestyle can suddenly pop up in your life. I was legitimately starring at peoples faces until I registered everything but they didn't notice because I had done it SOOO quick! Its like an FBI novel story about a super human soldier. For real! In one month you could make HUGE progress. Insane progress. But careful to train the other senses as well. The input will become overwhelming. For the other senses it is as following. Hearing, organ the ear. Smelling, organ the nose (smell that chewing gum in your pocket). Taste, organ the tongue. Feeling, organ the whole body (some people can fully feel their 10 toes, ears, and move them like their fingers individually. Again relatively easy to achieve !). The last sense the 6th sense of Ideation/Creation, organ the mind (not brain or any body part). 6th sense is not knowledge or memory or thinking but rather the experienced thought. For example you can read 2 A4 pages out aloud in class and not know anything of that. Whereas you could be sleepy, read a book and visualise what you read like a mental journey. Those are Ideas/Concepts. Imagine the possibilities of stopping a car down the road that's coming towards you. How many possibilities are there? Did you ACTUALLY think of them all? Then you can count them in the same manner Houdini could look at a parking lot from a nearby building and know INSTANTLY (not immediately) there are precisely 56 cars insight. ;)

[@smokedonracks2803]

True our current conditions have kept us limited to grow they even bash us for walking

[@tristansamuels8753]

Imagine taking a walk and seeing 6:24

[@chrism.1749]

And hearing “let me tell you something! Let me tell you something!”

[@arkabasu4851]

Summary of this vid: do EVERYTHING, FASTER, MORE POWERFULLY. Go OVERSPEED. Be more EXPLOSIVE.

[@zyaicob]

Plus Ultra

[@NaturalHypertrophy]

I develop my speed by zooming to the comments every time a video gets posted

[@thestuff4321]

Every. Single. Fitness. Channel. There you are

[@medul10alpha31]

True

[@Hersovyac]

KZbin - censor yourself good fitness channel*

[@mayank-nz3lb]

WHY DO I SEE YOUR COMMENTS EVERYWHERE

[@Orthuzz]

:D

[@NaturalHypertrophy]

"The floor is COVID19" Bioneer: 3:09

[@hornyleftbuttcheek856]

😂

[@TheDamianvain17]

Hahaha, if only... Or 5:04.

[@donkeyslayer8370]

bro i see you everywhere lol

[@aquariussunvirgomoon4311]

XD

[@ryandeklerk9553]

A note on your sprinting form - it looks like you're flaring out your elbows and straightening your arms during the swing. You should maintain your elbow angle at 90 degrees and your arm swing in one plane, so keep them moving forward/back and eliminate outward movement. And for anyone who doesn't know, arm movement isn't just an accessory movement when it comes to sprinting - it's a BIG factor in speed. You can test this out by sitting down and swinging your arms like you're running as hard as you can. You'll feel yourself lift out of your seat because of it!

[@DAatDA]

Please post a video of you or one of your students sprinting with the form you describe, for reference.

[@selfmaster7385]

What do you think of ninja run style like naruto ?

[@DaniloDanny77]

@@DAatDA He doesn't have to. He's right. Moreover, the strides this guy is doing are bad as well. Long enough, but the recovering leg is too slow and he must flex it faster and closer to his but, but kicks, to be precise. But, he is not an elite runner, so I appreciate his efforts in spreading the good spirit of exercise.

[@SuperGGLOL]

@@DAatDA just do it yourself and see, it’s that simple. No need to get offended.

[@syedfarzanulhaque3517]

@@SuperGGLOL he is asking while saying ' please' how is that rude😑 he may want to study it in more detail .

[@thecatsonholiday5932]

The use of speed just alone in so many circumstances is such a game changer it's unreal.

[@robertcastaneda2613]

Are we just going to ignore that this man was doing repeated 1-arm clap-push-ups?!?... INSANE!! 🤯

[@ivoryas1696]

Robert Castaneda He's got some anime protag energy for sure!

[@AYYYLMAOOOOO]

Love your vids man. Few recommended topics I thought of: gladiator training, indian mace and club training, body durability (how to withstand heavy blows). One topic I’d love for you to talk on especially is lung capacity. I saw a video of the bodybuilder Franco Columbo blowing up a hot water bottle type thing with only his breath and I thought it would be really cool to do that. You always explain stuff in well detailed manner so I’d love for you to touch on that subject and how to train it.

[@TheDamianvain17]

He's got a couple of videos with the mace. I can't remember which title but I think it was last year and it may have been about using different types of tools for training. As for lung capacity, he did Aquaman Training. That was extensive. I hope you find these easy and enjoy the vids.

[@AYYYLMAOOOOO]

TheDamianvain17 oh nice thanks man

[@alirezaweirdo3439]

Thats an amaizing idea man it will be a really nice subject

[@Mbstr1]

He has one on lung capacity. I think it's called how to train like aquaman, or something like that idk

[@saumitragautam8333]

The Bioneer guy has grown bulkier , better and faster over the years. Hope to see even greater changes in him. Godspeed.

[@jackedandnimble1814]

Hey man, been enjoying your videos for some time, and I gotta say- it is great to see you progressing. You were always strong but your level of fitness has clearly skyrocketed in the last year. Good for you. Also love your openness to many dimensions of fitness and it shows in your physique. Mad props and keep making excellent content!

[@josemucarselsacoto5122]

Fantastic Adam! Over the years I have swtiched my priority from explosive strength to speed and accuracy. Go Adam! Go bioneer!

[@TheTattooedRonin]

You're like a real life super hero man. This was pretty motivational to see.

[@hermes_logios]

The fastest reaction is the one that begins earlier. A lot of what is perceived as fast (or quick) is really just anticipation (or prediction).

[@Dan-gs3kg]

You move a lot sooner than you think because you notice things a lot sooner than you can react to.

[@thestoik5440]

I think it makes a lot of sense a lot of MMA fighters train with really light weights for push presses and landmine presses for increasing punching power.

[@glennnolasco2475]

It is both a push and pull motion

[@matthewestrada1351]

I would love to see your analysis on how Tim Drake from Batman could've become such a good detective and polymath on his own without the resources Bruce Wayne had. I've seen many videos on polymaths, but Tim always struck me as different, if at least just personality-wise since he wasn't a strongly defined character from what I read.

[@downwithosama1]

I've been learning and enjoying your videos man. Keep up the great work. They are entertaining and thought provoking. I'm definitely gonna incorporate more explosive training, and coordination work. I have a parachute and it does work to increase sprint speed.

[@ajaycease6542]

The timing of this video was perfect. I was wondering how to work on speed this morning.

[@alexandervick8821]

Literally been needing exactly this. Thanks!!

[@richardnguyen6757]

Truly admirable man. Much respect brother.

[@iammrsnesbit9729]

Brother you’ve official entered true G status. Big respect been here from the start👊🏽.

[@mmmmmmmmmmmmmmmmmmmm9378]

Love this channel, seriously underrated

[@brucewayne795]

Happy Birthday Bioneer!

[@IkariTheWraith]

1:27 The Bioneer on his way to a Darude music video

[@alirezaweirdo3439]

im really impressed by the sources u put in every single video that u make you are awsome my friend. Im starting a channle of my own and i hope ide be able to put so much effort in every video like u allways do. If u had the time and find this intresting please make a video about human fizical limits and how to actually break throught them and go beyond where anyone has ever gone. A big fan of yours please keep the great work up its really helpfull for all of us. Thanks bro

[@NarangaravZorigt]

Awesome video Bioneeer!!!

[@hypernel1798]

Honestly this type of training will help not only to move and react faster but also help me to learn faster too. I am urban dancer and one of the style I want to master is breakdancing. So be a quick learner of on of the hardest style to practice is a convient thing

[@Brndndutton]

Great stuff as always.😎👍🏼 Gonna work on some of this.

[@kevinthompson3569]

As usual your videos are very insightful.

[@matthewblackwelder6487]

I love that explosive pushup into squat into jumps routine you did in this video. You got a video that walkthroughs it?

[@watsnit]

Dude!!! Sick combo of exercise and yes cool video and info!!

[@nightgrind2827]

This is so cool. I’m going to try this.

[@jamesdelheimer3373]

Always great content brother thank you

[@franceskhumalo9875]

I truly love your content and it made me better in sports through reading your book

[@adnaanu]

Great video. Also worth mentioning that racquet sports are good for building up reaction times. Squash would probably be the best as its fastest paced racquet game.

[@ArtbyPaulPetro]

this was so awesome! the Flash is my lifelong fave comic book character! Very interesting topic as always, thank you!

[@garydavis9844]

Love your insights on all your training= this one is realy tops.

[@Suchapill]

Your best video yet. Can u do a part two talking about visualization to develop flash movements.

[@flashtrader1860]

Looking forward to seeing more of your great videos in future. Thanx you are amazing.

[@JohnDoe-fn7ke]

great infomative video. thx for sharing

[@leodicaprio5244]

love to see tarzan workout how to survive in extreme condition in the jungle with the animals

[@romdruyan]

that is a GREAT idea

[@iblameabel]

You’ve got to study the dominating animals. Just like when people live with Lions. You have to adapt to them.

[@idklol7558]

Monke workout

[@kiddynamite35]

Those forearms will be THE forearms of the gods

[@michelle.h4890]

I enjoyed this one, I'll try the exercises.

[@FakeBlu]

"Crossmodal training for improved speedforce"

[@01k]

Your recent videos have been very good

[@gingercore69]

Another 2 tricks for quickness is working in actual quickness(making sure your technique allows you to take the shortest path for that movement... ) And rythm...for example... In martial arts, most people move in 4/4 or 3/4 woch meams you can actually time their next movement knowing in wich type of rythm they are moving... So... If they move in 4/4 you can aim your dodge to their hit and either attack at the same time or IN BETWEEN their 2 strikes... With footwork, wjat you can do is using different types of steps when in close range than in long range... That way, if you manage to speed up when you are close enough you can take the offguard

[@brandont.6510]

Great video!

[@calvincoleman]

Great video as always. Could you take a look at a Punisher, Daredevil or Deathstroke training regimen? Thanks again for making these.

[@ivankolev8736]

Very good video!

[@MichaelRussell3000]

Excellent summary. The key to speed is small, the thin little humans always win.

[@supremestoic5478]

Perfect title thank you bro

[@sdsith]

As always, this is was an awesome and extremely informative video! I always love the information I get from these. Can I request some more Daredevil themed videos? More focus on hearing, maybe how to focus on "feeling" the world around you, things like that. I was born partially blind and ever since I was a kid (24 now) i identified with Daredevil and I always thought the things a person can actually do while blind are amazing! I personally am a judoka and i find myself relying on my eyes very little during training. I also notice, in everyday life, my hearing and sense of smell help me "see" people or things coming more than my vision sometimes. Just a fun thought that I was wondering if you had any information on. Thank you and I apologize for the long comment!

[@monsieurLDN]

You could perhaps train your echolocation to the next level

[@sdsith]

@@monsieurLDN I keep screaming whenever I walk downtown but everyone just looks at me weird....

[@anshulrathi7252]

Professor Ram Murti from India was a famous strongman of 20th century. He was capable of holding an entire elephant on his chest. And the training he did was pranayama, swimming, doing super slow pushups & squats in quasi isometric style with holding his breath. This method of holding breath while doing a rep is really amazing. Please make a detailed video on this if you find it beneficial and interesting.

[@Floorhocking]

Hi Adam, I came across your channel fairly recently and subscribed very quickly - love your stuff! In line with some of the stuff you cover in this video, I'd be very interested to know your thoughts on Vasyl Lomachenko's training where he does things like using rest periods to point to upside-down numbers in sequence on a chart on which they are randomly distributed. Looking forward to the next video, whatever it is!

[@cobaltsteele]

I think that it would be cool if you were able to do something on Doc Savage (maybe if the tv show comes out and is good/popular?). He is one of the main antecedents of all modern superheroes and a "peak human" type character. The cool thing is that his training methods were published with some of the adventures, so thesd could be investigated. Most of the techniques are actually about training the senses which could be interesting.

[@jeffwick1439]

Love your video much thanks to you bro

[@rishicaaseeram282]

This guy is crazy man he is going to be the next bryan goggins, this guys vlogs for me is very educational i learn alot and the science behind the human body

[@petervaughan7961]

Thumbs up to the new physique, Adam. You look fantastic! Enjoyed the video. Perhaps you could do a tie in with nootropics to increase mental processing speed.

[@utopiaecohotel8028]

Amazing I love this video

[@kenkayx]

thank you

[@drioustb9182]

Flips are probably very good for explosiveness too, especially legs obviously and core

[@a.lame.username.]

Very cool 👍

[@emungere]

Going to refer to my dog dragging me behind him on our runs as overspeed training from now on 👍

[@berndcotman4656]

The video i didnt know i wanted but i got!

[@adityarana9650]

Love the video sirrrrrrrrrr

[@tristansamuels8753]

Insane push up combos.

[@tathianzundel3070]

Can you do one for reaction time specifically? Like in a combat setting?

[@mayurvn6848]

Awesome 🤩🤟

[@PcCAvioN]

Thank you man. Also, Guts video next

[@DoomRulz]

I do love a good quickie.

[@5150serg]

I feel so much smarter after watching these videos.

[@ChanakyanStudent7971]

Little home in backyard is adorable

[@spandandaswrestlecompariso9877]

Thanxxx sir thank you very much for this video ♥️♥️♥️♥️♥️♥️♥️♥️♥️♥️♥️♥️😌

[@arigato-thx8249]

@the bioneer might i suggest a book called the user illusion by nor torenndars (apologies on the name) i haven’t read the book but in the manga BAKI doppo orochi talks about how baki and yujiro are fighting while playing a game of who attacks now in the moment of now. this derives from the moment when baki hits yujiro without actually realizing he does so because it took his brain 0.5 seconds to comprehend the fact that his body just moved i assume instinctively

[@cashiusCon]

You the man

[@ninjaspam2000]

Scoliosis is a lateral imbalance in the curvature of the spine. This can be caused by a hip misalignment. Which would make one leg appear shorter than the other. But scoliosis has no direct connection to leg length.

[@daltondammthebabe]

would you do a video series on books that you have read and strongly recommend.

[@dxx2022]

Do one for superhuman reflexes bro

[@sj1979sj]

@TheBioneer Great video, hav dropt my weight and liftd with more explosion on most if not all exercises, thank you! @10min u mention Zeaxanthan and Leutine have u personally tried it and wat dose workt 4 u?

[@yasirisrar5493]

Holy shit bruh. Looking like a beast

[@TheBioneer]

Thanks man!

[@goodboyconformist]

epically fast... quick, speedy as well as hurried. good on ya!!!

[@illusionarybliss]

I know you did videos on memory before, that'd be interesting to relate photographic memory or active recall to TaskMaster.

[@UnknownUser-cw3qr]

I've got a bad habit for this page now = I like before I even watch the video hahaha

[@henriquehansen314]

Would love to see a Daredevil workout!

[@imadeyoureadthis1]

In the army we used to wear military boots. At training i was wearing them for two weeks straight. Then i wore my normal shoes. I walked, and felt like something was propelling me forward so i started sprinting. It was weird, effortless and i perceived it as fast because i was used to the big heavy inflexible boots. I would say flexibility plays a huge role to speed.

[@DolloLama]

Dynamic Tension.... a video on dynamic tension would be good.

[@jordanrichards1774]

Any specific block you'd add these concepts to in the SuperFunctional training program?

[@manofgod7622]

This video is really great, but there are some things which probably didn’t fit in 10 minutes video so here are other good informations: - How to train intramuscular coordination • do exercises with maximal range of motion. For example, when you lift weights, flex the biceps (or different muscle) as much as possible. This developes the brain connection to the muscle when to flex and when to relax (FAST), which as you said generates more power + developes relaxation which make you run efficently - when to stop training • when you do sprints, you should write down your times, and after your next sprint is slower than the last, you should stop training because if you keep training, then you’re just training your muscles to run slower - that’s not good - the core • the core (and hip flexors) determines your limit how fast you can run (for health reasons), so if you train these body parts like lower back, abs, hip flexors etc your body can run faster, so it doesn’t have to run slower to prevent from injuries - running barefoot • shoes asorb some amount of pressure which should go on feets and calves, so if you wanna get stronger muscles, run barefoot (start with 10-20 meters instead of aiming rapidly for 100m. Your feets, bones and ligaments aren’t used to running without shoes which absorbed some of the pressure all your life, so you should start with shorter distances where you don’t get to your max speed. You could break your toes like I did) - rest • work:rest ratio should be 1:8, so if you do exercise lasting 10 seconds then rest a minute and twenty seconds. If the rest lasts too long, you’ll get rid off the adrenaline. If the rest is too short, you’ll train for endurance - you’ll be slower. • workout each part 2-3 times a week • don’t do exercise lasting longer than 20 seconds

[@EvanZamir]

Run, Bioneer. Run.

[@fishlips54]

How about one on Dr. Doom's training?

[@thozhandj7445]

He probably has super fast broadband 😂😂

[@Suplex479]

You should do a video about attn wrestling training

[@sharksaver5579]

1:00 BIoneer was hauling right here

[@andre-px8rv]

Do one on speed reading

[@ubaidm7864]

Could you make a video on specifically isometrics for punching and kicking thanks

[@cesarandrade1987]

Ubaid Mayet check Ross Enamait’s work.

[@selfmaster7385]

Thanks for sugestion, im train and study cinesiology, start posting , the asthetic is some ugly but the content is true

[@max.m3707]

Cool 👍

[@TSLee-jz8df]

Hey Adam, RE: your point on "super fast twitch" fibers: in my reading, I learned that all highly trained athletes, including Olympic weightlifters, have virtually no IIx fibers (cf. Fry et al. in Journal of Strength Conditioning and Research 17(4), 2003) because even power/speed training, when conducted intensely, promotes IIa growth instead. Can you point us to sources that discuss intentionally growing IIx?

[@jurassicdocs]

Can you please do THE BEAST from split training

[@Fitysa]

Watched this in 2.0x speed to feel fast already