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Weakness is the fundamental issue. Parallel squats provide the basis for speed improvement. I can take any athlete and make him/her significantly faster by doing perfect parallel squats. The athlete may still have lousy form but will run significantly faster with a big improvement in parallel squat strength. Parallel squats are the single most important thing you can do to improve speed.<br> Early in my career, I was in the Los Angeles area training with track athletes (throwers) during the summers. I was amazed at their size and speed. There were about 30 throwers who weighed an average of 270 pounds running between 4.6 and 4.8. Pro football players were not even close to that. I wanted my high school football players back at Sehome High School in the state of Washington to be like those throwers. So when I returned, we parallel squatted like those throwers and practiced sprinting. We timed our players twice per month. We did not do a very good job with power cleans but we were superior at the parallel squat. See Figure #5 and you will see what I mean. Little Greg Frere at a bodyweight of 155 parallel squatted 355 pounds and ran a 4.6 forty. Look at his depth and form: eyes on target and being tall with the chest spread. This photo was part of a story that featured my program at Sehome in the old Strength & Health magazine. We did a good job at only two of the ten components we have today, but we did those very well. It took only a year to get phenomenal results. I had 50 players run between 4.5 and 5.0 in the forty. That was 1970. Can anyone match that today? Sehome had T';{qT}֝}3ꐽdR/_EWS 4aFp'/,U1m^_O `Xr#7x/{Y\Ak?fId8RVSH5~tp9-14JZKV3cS~o5 וּGG4K[sŽtY$,cuQC[iުj|2%Pz(ͩkZn%:ޓKZ,yg !pj^Z#HYeUvTL7K#"JH^ Ax0@/͗VTfD?+?^{aC%YYsRK_*yOk 4FD7 | tDO%F4ڹ FcD{kk[B.'ȼVX?SU?VvjOvtӹ^ŧ"0P+7rk@M,QE(߼"D@ѣ4x7Mznu8Ue"0DJC8Sٳb)U)Uӟ"?-t2$f {C3A"%6ߘ>ZF~(+闛r:[e\wwZ/b=&KT@ [9VeDU8Z7W2} 4[h`auA4Aj#݅tTɆlUyO)hK2F=Y෨ l NԒTRe]6lU>w@["Sе lU͛H}c%OEs,hK*'a|kw-tgq9m%VmW"+.9=dH}/OY6|ۃ\ -, :=zƬ8zHKD?AN32ÊmgZ;ickS!x[BLWQ\JFD@c*mSˊf]^Eg%{_qV\KP Ri2 [=BRhW1K7ʲqqx_q ʙ0͊M:Iqi&m+ڽ(K2)P< I once had a 5 9 250-pound sophomore football player in 1977 named Charles who ran a 6.9 forty.  Charles, I told him,  you may have just set a record for the slowest time in history. As I see it, you ve got two choices. Either eat lettuce for every meal or squat like crazy. Well, Charles didn t like lettuce. By the end of his senior year, Charles was 5 11 and weighed 300 pounds. What do you think? 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