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The squat isn’t sprint or sport specific…it’s a general tool. Early in a training cycle, I use it to build broad outputs…force, tissue capacity, and the ability to handle volume. Heavy, full ROM squats fit perfectly here. They give us a base that makes the high intensity
work later possible. And remember, how are you loading the pattern? If the goal is strength and developing force, you eventually have to move beyond something like a goblet squat. You need a setup that allows true overload, that’s the only way you can continue to progress.
For that reason, I tend to lean toward back or belt squats. I’m using it to make the lower body stronger. So the question is simple, which version lets me load the most safely and effectively, week after week? As speed volume increases, the squat’s role shifts. We’ll move
toward abbreviated ranges of motion or higher velocity work, not because it’s suddenly “more specific,” but because it helps manage fatigue. The goal now isn’t to create the stimulus, it’s to support the main one…sprinting. So the squat’s purpose changes with the phase.
Early - develop. Later - maintain and tolerate. Use it to build what your speed work needs, not compete with it. If you want to understand how to actually connect the weight room to sprint performance, how to pair exercises, structure blocks, and load movements with purpose,
that’s exactly what I teach inside Speed Kills. It breaks down the science of sprint development, strength, and transfer in detail, so you can stop guessing and start programming like it matters.
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Repeated sprint work does more than build “fitness.” You’re hitting aerobic capacity, anaerobic power, and the neuromuscular qualities team sport athletes need. If you want the full framework for how to blend speed, conditioning, and strength without interfering with your
