ATG: Speed Truth Part 1 — Key Takeaways
Train knees-over-toes on a gradient scale using counterbalance, stepdowns, and backward progression to build sprint-specific shin-angle strength without pain.
Key takeaways
Use counterbalance and stepdown progressions to safely build knees-over-toes capacity
Use counterbalance and stepdown progressions to safely build knees-over-toes capacity
- Holding a counterbalance in front reduces shin-angle pressure, letting you control both load and knee travel independently.
- Stepdown progression scales shin angle gradually — author used it to eliminate pain and rebuild range without training through discomfort.
Knees-over-toes squats directly improve sprint start force at shin angle
Knees-over-toes squats directly improve sprint start force at shin angle
- Sprint acceleration depends on both ground force and shin angle — squats with deep knee travel train both simultaneously.
- Su Bingtian, fastest human to 30m and 60m, squatted 2.6× bodyweight with knees well past toes.
Backward walking/stepping is a regression entry point for shin-angle mobility
Backward walking/stepping is a regression entry point for shin-angle mobility
- Backward movement trains toes going behind the knee — a gentler reversal of the knees-over-toes position for those who can't yet load it forward.
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In this piece
- Su Bingtian's Elite Acceleration and Squat Strength
- Shin Angle as the Biomechanical Key to Sprint Starts
- Debunking 'No Knees Over Toes' and the Gradient Training Model
- Stepdown and Backward Walking as Shin Angle Progressions
“knees over toes is a NATURAL ABILITY which you can train on a gradient scale.”
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