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What you do and when you do it is what actually changes performance. Programming > exercises This study is a good reminder of that. Heavy strength shifted the profile one way, high velocity work shifted it the opposite way, and only the velocity oriented changes that
occurred in the correct phase actually showed up in performance. This is why sequencing matters. You need to know when to push heavier strength work, when to bias velocity or ballistic work, and how to layer that alongside sprinting, plyos, and conditioning without diluting
the adaptation you want. That is exactly what Speed Kills was built for, not random training, but a purposeful, phased system that teaches you how to organize the pieces over time so you actually get faster instead of just “training hard.” ⬇️
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