Speed: The Interplay of Genetics, Trainability, and Training Principles

Can You Get Faster Or Is It Genetics?

While genetics undeniably establish a baseline and influence an individual's potential for speed, the overwhelming evidence from exercise science demonstrates that speed is a highly trainable attribute, capable of significant improvement through targeted, scientific training.

The Interplay of Nature and Nurture in Speed Development

The question of whether speed is innate or acquired is a classic "nature vs. nurture" debate in sports performance. The reality is that both genetics (nature) and training (nurture) play crucial, interconnected roles. While some individuals are born with a predisposition for speed, virtually everyone can enhance their velocity and quickness through structured, evidence-based training. Understanding the physiological and biomechanical underpinnings of speed reveals how training can elicit profound adaptations.

The Genetic Blueprint for Speed

Genetics provide the foundational framework upon which speed potential is built. These inherent traits can give some individuals a natural advantage:

• Muscle Fiber Type Distribution: Humans possess two primary types of muscle fibers: slow-twitch (Type I) and fast-twitch (Type II). Fast-twitch fibers, particularly Type IIx, contract more rapidly and generate greater force, making them crucial for explosive movements like sprinting. Genetic predisposition can dictate a higher percentage of fast-twitch fibers.
• Neurological Factors: The efficiency of the nervous system in recruiting and firing muscle units rapidly (neural drive), and the speed of nerve impulse transmission, have a genetic component. Faster neural signaling translates to quicker muscle contractions.
• Anthropometrics: Limb length, muscle belly size, tendon insertion points, and overall body proportions can influence leverage and the mechanics of movement, subtly affecting an individual's natural propensity for speed.
• Metabolic Efficiency: Genetic variations can influence the efficiency of anaerobic energy systems (ATP-PCr system, anaerobic glycolysis), which power short, intense bursts of activity.

While these genetic factors contribute to an individual's potential ceiling for speed, they do not dictate their current speed or prevent improvement.

The Trainable Components of Speed

Fortunately, the human body is remarkably adaptable. Training specifically targets the physiological and biomechanical elements that contribute to speed, leading to measurable improvements:

• Strength and Power: Speed is fundamentally a manifestation of power (force x velocity). Increased maximal strength, particularly in the lower body and core, provides the foundation for greater force production against the ground. Power training, such as Olympic lifts and medicine ball throws, enhances the rate of force development.
• Neuromuscular Efficiency: Through specific training, the nervous system becomes more adept at:
  • Motor Unit Recruitment: Activating a greater number of muscle fibers simultaneously.
  • Rate Coding: Increasing the frequency at which motor units fire.
  • Intermuscular Coordination: Improving the synchronization between different muscle groups (e.g., hip flexors and extensors during sprinting).
  • Intramuscular Coordination: Enhancing the coordinated action within a single muscle.
• Biomechanics and Technique: Efficient movement patterns minimize wasted energy and maximize propulsion. This includes:
  • Stride Length and Frequency: Optimizing the balance between how far you step and how often you step.
  • Arm Drive: Using the arms powerfully to assist leg drive and maintain balance.
  • Body Posture: Maintaining an optimal lean during acceleration and an upright, tall posture during maximal velocity sprinting.
  • Ground Contact Time: Reducing the time spent on the ground while maximizing force application.
• Energy Systems Development: While short sprints are primarily powered by the anaerobic alactic (ATP-PCr) system, training can improve the capacity and recovery of this system. For sports requiring repeated sprints, the anaerobic lactic system's efficiency also becomes important.
• Recovery and Adaptation: The body adapts and improves during rest periods. Effective training programs incorporate adequate recovery to allow for supercompensation and tissue repair.

Training Principles for Speed Development

Effective speed training adheres to core exercise science principles:

• Specificity: To get faster, you must train fast. This means incorporating actual sprinting, explosive movements, and drills that mimic the demands of your sport.
• Progressive Overload: Gradually increasing the demands placed on the body (e.g., increasing sprint distance, decreasing rest time, adding resistance) to continually stimulate adaptation.
• Variety: Incorporating different types of speed drills, strength exercises, and power training to challenge the body in multiple ways and prevent plateaus.
• Periodization: Structuring training into phases (e.g., general preparation, specific preparation, competition) to optimize performance peaks and minimize overtraining.
• Individualization: Recognizing that training programs must be tailored to an individual's current fitness level, genetic predispositions, and specific goals.

Practical Training Strategies for Speed Improvement

Implementing a comprehensive speed training program involves several key components:

• Plyometrics: Exercises like box jumps, hurdle hops, and depth jumps train the stretch-shortening cycle, improving the elasticity and reactive strength of muscles and tendons.
• Sprint Training:
  • Acceleration Drills: Short sprints (10-30 meters) with a focus on powerful initial strides, low body lean, and rapid force production.
  • Maximal Velocity Sprints: Longer sprints (40-100 meters) to develop top-end speed, focusing on maintaining upright posture, efficient arm and leg mechanics, and minimal ground contact time.
  • Resisted Sprints: Sprints with added resistance (e.g., sleds, resistance bands) to increase force production.
  • Assisted Sprints: Sprints with assistance (e.g., downhill running, bungee cords) to improve leg turnover and overcome mechanical barriers at supra-maximal speeds.
• Strength Training:
  • Compound Movements: Squats, deadlifts, lunges, and overhead presses build foundational strength.
  • Explosive Lifts: Olympic lifts (cleans, snatches) and their variations develop power and rate of force development.
  • Core Strength: Exercises that stabilize the trunk (planks, Russian twists) are vital for efficient force transfer.
• Agility and Change of Direction Drills: Cone drills, shuttle runs, and reactive drills improve the ability to accelerate, decelerate, and change direction quickly, crucial for most sports.
• Technical Drills: Specific exercises focusing on isolated aspects of sprinting technique, such as high knees, butt kicks, and A-skips, to refine movement patterns.

The Role of Recovery and Nutrition

Speed gains are not made during training, but during the subsequent recovery. Adequate rest, sleep (7-9 hours), and proper nutrition are non-negotiable for adaptation. A balanced diet rich in protein for muscle repair, carbohydrates for energy, and healthy fats for overall health supports the intense demands of speed training. Hydration is also paramount.

Setting Realistic Expectations

While everyone can get faster, the degree of improvement will vary. Individuals with a higher genetic predisposition for speed may reach elite levels, while others may experience significant personal bests but not necessarily competitive records. The key is to focus on continuous improvement relative to one's own baseline. Consistency, patience, and a well-structured program are far more impactful than waiting for a "speed gene" to kick in.

Conclusion

The notion that speed is solely a gift of genetics is a misconception. While inherited traits provide a starting point, they represent potential, not destiny. Through dedicated, intelligent training that targets strength, power, neuromuscular efficiency, and biomechanical technique, individuals can unlock and significantly enhance their inherent speed capabilities. For anyone looking to improve their athletic performance, the pathway to becoming faster is paved with consistent effort and scientifically-backed training strategies.