Welcome back to another solo podcast where we strip away the noise and get to the truth about adaptation, intensity, and real speed development.

In today’s episode, we unpack one of the BIGGEST reasons athletes fail to get faster:

👉 Trying to engineer specific outcomes with non-specific training.

Coaches everywhere fall into the trap of:

• Over-analysing general strength work

• Over-emphasising exercises that don’t transfer

• Ignoring the Law of Accommodation

• Forgetting the principle of specificity

• And chasing “strength → power → speed” instead of “speed → power → strength”

This session will change how you program forever.

You’ll learn:

🔥 Why the upstream effect from strength → speed is massively overestimated

🔥 Why SPEED drives power and strength (not the other way around)

🔥 How to use the 21-day adaptation rule properly

🔥 Why soreness destroys continuity and speed development

🔥 How to apply specific strength for acceleration using band-loaded mechanics

🔥 The Learn → Load → Execute model for guaranteed progress

🔥 How to engineer positive adaptations without hamstring carnage

If you’re serious about developing speed in field sport athletes… this is essential viewing.

⏱️ Timestamps

0:00 – Intro

0:01 – Why coaches obsess over the wrong things

0:35 – The SNC industry’s biggest mistake

1:10 – The cost of non-specific training

1:48 – General vs specific speed

2:11 – Why upstream strength → speed adaptation is a myth

2:55 – The REAL order: Speed → Power → Strength

3:33 – How to ask better programming questions

4:00 – The Law of Accommodation (21-day rule)

4:46 – The truth about soreness and early adaptations

5:16 – Why general lifts rarely transfer

5:54 – Using specificity to create real speed adaptations

6:30 – Avoiding negative adaptation in team sports

7:05 – Why chasing strength PRs ruins in-season performance

7:43 – The importance of continuity

8:00 – How to adjust training every 14–21 days

8:40 – Applying this to acceleration (specific strength example)

9:12 – The power of the Learn → Load → Execute model

9:49 – How to load banded single-leg patterns correctly

10:30 – Why specific strength increases base strength anyway

10:57 – What’s coming in future masterclasses

🔗 Useful Links

📘 Get The Sports Speed System Book

https://www.speedbysportland.com/the-sports-speed-system

⚡ Join the Legacy Mastermind (£9/month)

https://www.speedbysportland.com/legacy-mastermind-home

🔗 Useful Links