10/09/2025
In this study (miller et al., 2021), researchers found that elite sprinters had larger hip extensors than sub-elite sprinters.
Glute max size alone explained 43.8% of sprint performance differences, while total hip extensor volume explained 47.5%.
It’s an interesting finding, but correlation ≠ causation. Athletes predisposed to be fast may also be built this way, and a lot more goes into sprint performance than muscle volume alone.
Still, the hip extensors are critical, powerful hip extension drives both acceleration and max velocity.
Sprinting itself is the best way to develop these muscles. Strength and hypertrophy work can support sprinting, but they don’t replace it. Keep the focus where it matters…getting faster on the track or field.
If you want the complete system for how to train speed, how many sprints, rest intervals, strength methods, programming throughout the year, tempo runs, plyos, resisted runs, it’s all broken down inside Speed Kills, my flagship program.
Some of my older programs are also on sale right now as well.
The Art & Science of Sport Preparation - 10-week system for speed, agility, and strength. 51 pages in length.
The Complete Speed System - 16 week program, GPP + focused linear speed development.
Sprint from Scratch - An 8-week beginner sprinting guide focused on technique and progression.
PlayStrong Bundle - A 12-week youth training system for speed, agility, strength, and coordination
