If you want to achieve world-class speed like Noah Lyles, you’ll need to go beyond just sprinting fast—it’s about training with precision, discipline, and purpose. Lyles, one of the fastest men on the planet, combines explosive power, refined sprint mechanics, strength training, and mental resilience to perform at his peak.

Here’s a complete guide to help you accelerate like Lyles and reach your speed potential.

Sprint Technique: Perfecting Each Phase

Sprinting fast requires an understanding of the different phases involved. Elite sprinters like Lyles master each phase to optimize speed from start to finish:

1. Start Phase: The first 10-20 meters are crucial. Lyles is known for his explosive starts, achieved by focusing on a powerful push-off and full hip extension. Drill this phase by practicing block starts with maximum power, pushing with both feet and staying low.
2. Drive Phase: As you transition out of the start, you enter the drive phase, where you stay low and gradually rise. Focus on powerful strides and keeping your torso forward to generate momentum. Lyles excels here with long, forceful strides that maximize the distance covered per step.
3. Acceleration and Maintenance: Once you’ve gained speed, the goal is to maintain it for as long as possible. Focus on high knees, relaxed shoulders, and a quick turnover rate. You should reach a full upright posture while keeping movements efficient and relaxed.
4. Finish: As you approach the end of your sprint, avoid leaning too soon. Aim to “run through” the finish line. Practicing 30-40-meter sprints beyond the finish line will help prevent you from slowing down prematurely.

Drills to Practice Technique: Incorporate A-skips, B-skips, and high-knee runs into your warm-up to develop strong sprinting mechanics. Use resisted sprinting, such as parachute or sled sprints, to improve power output during your start and drive phases.

Also the Exer-Genie is an incredibly valuable piece of equipment that directly trains horizontal movement in the start, drive, acceleration, and top-end speed phases.

Strength Training: Building Power and Stability

Strength is the foundation of speed. Developing leg, core, and upper body strength translates directly into sprint power.

Here’s how to optimize strength training for sprinting:

1. Lower Body Power: Exercises like squats, lunges, and deadlifts target the glutes, hamstrings, quads, and calves. Sprinting relies on powerful hip extension, so focus on compound lifts. Add explosive movements like jump squats and plyometrics to build fast-twitch muscle fibers crucial for sprinting.
2. Core Strength: A strong core stabilize your body, allowing you to transfer power efficiently. Like many elite sprinters, Noah Lyles relies on exercises like planks, Russian twists, and cable rotations to build stability and reduce energy loss with each stride.
3. Upper Body Balance: Though sprinting is lower-body-driven, a strong upper body helps maintain balance and rhythm. Push-ups, pull-ups, and shoulder presses are excellent for building upper body endurance without adding too much bulk.

Sample Workout:

• Squats: 3 sets of 6-8 reps
• Deadlifts: 3 sets of 5 reps
• Plank Variations: 3 sets of 1 minute each
• Medicine Ball Slams: 3 sets of 10 reps
• Box Jumps: 3 sets of 8 reps

Speed Workouts: Drills for Top Speed and Speed Endurance

Speed-specific workouts are essential for developing raw speed and holding that speed over a distance. Include the following in your weekly routine:

1. Flying Sprints: Start with a buildup (10-20 meters) and then sprint at max effort for another 20-30 meters. This trains your top-end speed and helps you get comfortable sprinting at high speeds. Do 4-6 reps with full recovery.
2. Hill Sprints: Running uphill builds explosive power and strengthens the drive phase. Aim for a steep but safe incline, and sprint up for 30-40 meters. Walk down for recovery and repeat 6-8 times.
3. Resisted Sprints: Using a sled, resistance band, or parachute, run 20-30 meters with resistance to build power. This is excellent for enhancing your acceleration and drive phases.
4. Speed Endurance: Longer sprints of 120-200 meters help build endurance and hold speed. Try running at 85-90% max speed with full recovery (3-5 minutes) between reps. An example would be three 150m sprints.

Weekly Schedule Example:

• Monday: Speed workout with flying sprints and hill sprints
• Wednesday: Strength training and resisted sprints
• Friday: Speed endurance workout (120m-200m sprints)

Flexibility and Mobility: Injury Prevention and Range of Motion

Noah Lyles incorporates flexibility and mobility work into his training to ensure smooth, unrestricted movements. A full range of motion allows you to take longer strides without sacrificing speed.

Here’s how to integrate mobility work:

1. Dynamic Warm-Up: Before each sprint workout, do leg swings, high knees, butt kicks, and hip openers to warm up. These exercises improve circulation and prime the muscles.
2. Post-Workout Stretching: Focus on the hamstrings, hip flexors, quads, and calves. Hold each stretch for at least 30 seconds to improve flexibility and prevent stiffness.
3. Foam Rolling: Using a foam roller can release muscle tension, especially in your calves, quads, and hamstrings. Foam rolling helps improve blood flow and can prevent muscle tightness that may impact sprint mechanics.

Recovery: Fueling, Rest, and Active Recovery

The best sprinters know that gains are made during rest and recovery.

Here’s how to ensure you’re recovering well:

1. Fuel Your Body: Sprinting requires energy, and Lyles prioritizes a balanced diet with plenty of protein, complex carbs, and healthy fats. Make sure to hydrate well and consider electrolyte drinks to replace minerals lost through sweat.
2. Sleep: Aim for 7-9 hours per night to let your body repair. Testosterone and growth hormone are released during deep sleep stages that repair muscles.
3. Active Recovery: Incorporate light activities on rest days, like swimming or cycling. This keeps blood flowing without stressing your muscles. A stretching or yoga class can also help improve flexibility and recovery.
4. Massage and Ice Baths: Some elite athletes use massages and cold exposure to speed up recovery. Ice baths, in particular, can reduce inflammation after intense sprint workouts.

Mental Training: Visualization and Goal Setting

Noah Lyles is known for his confidence and focus. Speed isn’t just physical—it’s also mental. Visualization and goal setting can make a big difference in training and performance:

1. Visualization: Spend a few minutes before each workout visualizing your run. Picture yourself at the start, feeling explosive, and visualize the rhythm and power of each stride. Mentally rehearsing your race can help build confidence and refine your technique.
2. Set Goals: Define short-term and long-term goals. Whether shaving off 0.1 seconds from your 100m time or increasing your 200m speed endurance, goals keep you motivated. Celebrate small victories along the way.
3. Stay Positive: Sprinting can be challenging, and progress might not come as quickly as you want. Remember that each workout builds on the last. Learn from any setbacks and come back stronger.

Consistency and Lifestyle Adjustments: Embracing the Process

To reach elite levels, consistency is essential.

Adopting a sprinter’s lifestyle means more than just showing up at the track:

1. Routine: Stick to a structured weekly schedule that balances speed, strength, flexibility, and recovery days. Regular training helps ingrain good habits and ensures continuous progress.
2. Healthy Habits: Limit junk food, get adequate sleep, and avoid excessive alcohol, which can interfere with recovery. Sprinters like Lyles maintain a healthy lifestyle year-round, not just during competition season.
3. Mindfulness and Stress Management: Mental stress can drain energy and hinder performance. Incorporate mindfulness practices, meditation, or breathing exercises to stay calm, focused, and relaxed.

Putting It All Together

Becoming fast like Noah Lyles takes more than raw effort—it’s a structured combination of technical drills, strength training, flexibility work, recovery, and mental focus. Track your progress, stay consistent, and enjoy the journey of becoming faster.

With dedication and commitment, you’ll be well on your way to sprinting with the explosive power and grace of the worlds fastest.

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Check out my INSTANT STRENGTH book for total strength, speed, and power programs.

To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.

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