Prioritizing Speed Development with Coach Brian Kula

With a career spanning over 28 years, Coach Brian Kula has established himself as a leading expert in athletic development, coaching athletes of all levels – from youth to professional, including Olympians. His facility, Kula Sports Performance (KSP), is renowned for its unique training methodology that prioritizes speed as the foundation of athleticism. In a recent episode of the Keiser Human Performance Podcast, Coach Kula provided valuable insights into his speed-first approach, discussing his coaching philosophy and the training methods used at KSP.

The podcast explores:

• Coach Kula’s training philosophy
• His methods for cultivating speed
• How he assesses athlete capabilities
• His approach to designing personalized training programs

Listen to the full podcast episode here

Speed as the North Star

At the core of KSP's training philosophy is the belief that speed is not merely an athletic quality, but the bedrock upon which all other athletic qualities are built. Coach Kula and his team believe that increasing an athlete's maximum velocity leads to improvements in acceleration, change of direction, and even strength.

Why prioritize speed? KSP recognizes that speed training stimulates the central nervous system in a way other forms of training cannot replicate. By prioritizing speed development, KSP aims to unlock an athlete's full athletic potential.

Importantly, this training methodology is not a one-size-fits-all approach. KSP emphasizes personalized training programs, recognizing that each athlete has unique needs and goals. By combining cutting-edge technology with years of coaching experience, the team at KSP creates tailored programs that help athletes of all levels reach their full potential.

Inside KSP: A Look at the Training Methodology

An athlete's journey at KSP begins with a comprehensive assessment process, which includes:

• Movement Screens: Evaluating an athlete's movement quality and identifying potential imbalances or restrictions.
• Force Plate Analysis (Hawkins Dynamics): Measuring force production, power output, and balance.
• Performance Testing: Assessing speed, agility, and power through drills like sprints and vertical jumps.

This data generates a "Speed Count Score," a unique metric that provides a baseline for each athlete and allows coaches to track progress over time.

Personalized Training Programs

Athletes are then placed into personalized training programs that typically follow this structured format:

• Dynamic Warm-up: Increasing core temperature and preparing the body for movement.
• Mobility Work: Addressing any mobility restrictions and improving range of motion.
• Sprint Drills: A variety of drills focused on acceleration, maximum velocity, and change of direction, incorporating equipment like agility ladders, cones, and hurdles.

• Hinging Movements: Exercises like Olympic lifts, medicine ball throws, and kettlebell swings to develop explosive power in the posterior chain.
• Bilateral Strength Exercises: Compound movements like squats and deadlifts, often paired with plyometric variations to enhance power output.
• Upper Body Push-Pull Exercises: Exercises like bench press, pull-ups, and rows to develop upper body strength and power.
• Unilateral and Posterior Chain Exercises: Exercises like lunges, split squats, and glute ham raises to address any imbalances and build strength in the muscles that support speed and power.

This structured approach ensures athletes train all the essential physical qualities needed for athletic success.

The Speed Training Toolkit: Mechanics, Cues, and Drills

KSP's speed training methodology centers on training the central nervous system through high-velocity movements. Coach Kula emphasizes the importance of proper running mechanics, focusing on key elements like:

• Foot Strike: Optimizing how the foot contacts the ground for maximum force production.
• Dorsiflexion: Maintaining proper ankle positioning to create a "loaded foot," ready to explode into the next stride.
• Clear Cues: Coach Kula uses relatable analogies to help athletes understand complex concepts, making the learning process engaging and effective. For example, he compares a dorsiflexed ankle to a “loaded foot,” a concept athletes readily understand.

Integrating the Weight Room for Speed Development

At KSP, strength training is about more than lifting heavy weights. It’s about selecting exercises that directly translate to improved speed and power on the track or field.

Here’s how KSP leverages the weight room:

• Movement Specificity: Exercises are chosen to mimic the biomechanics of sprinting and other athletic movements.
• Periodization: Training intensity and volume are adjusted based on the athlete's training phase and individual needs.
• Variety: KSP utilizes a blend of bilateral and unilateral exercises, Olympic lifts, plyometrics, and other explosive movements to create a well-rounded program.

The Keiser equipment...matches with our speed priority...we can let it rip...without having to worry about breaking equipment

BRIAN KULA
Owner/CEO, Kula Sports Performance

 

Cultivating Athlete Autonomy

Coach Kula's dedication to athlete development goes beyond physical training. He understands the importance of educating athletes, especially younger individuals, about recovery, nutrition, and sleep.

“We might get to spend one or two hours a week with an athlete, which leaves a whole lot of other hours for them to do stuff that could be…positive or negative…to their development,” Coach Kula points out.

Coach Kula empowers athletes to take ownership of their development. He explains the reasoning behind his programming decisions, encouraging open communication and fostering a sense of autonomy. Coaches are committed to teaching athletes not just how to train, but why they are training a certain way. This includes:

• Proper Training Techniques: Ensuring athletes understand how to perform exercises correctly to maximize results and minimize the risk of injury.
• Recovery Strategies: Educating athletes on the importance of sleep, nutrition, and active recovery to optimize performance and prevent overtraining.
• Injury Prevention: Teaching athletes how to listen to their bodies, recognize the signs of fatigue, and take appropriate measures to prevent injuries.

By fostering athlete autonomy and encouraging them to be active participants in their training, KSP empowers athletes to take ownership of their development and achieve long-term success.

Conclusion

Coach Brian Kula's speed-focused approach to athletic development offers invaluable insights for athletes and coaches alike.

To learn more about Coach Kula, his training methodology, and Kula Sports Performance:

• Visit their website at www.kulasp.com
• Follow them on Instagram at @kulasportsperformance.