How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting | Stuart McMillan

Andrew Huberman and coach Stu McMillan explore how humans move at every speed, from walking through jogging, running, striding and full sprinting, and why most adults can no longer safely sprint. McMillan argues that skipping is the best zero-cost plyometric activity for building eccentric strength, hip extension and crossbody coordination at any age. The conversation widens into self-expression, authenticity and 'finding yourself through movement', using examples from Usain Bolt, Messi, Rick Rubin and Michael Jordan. They also tackle the genetics and culture behind elite sprinting, weight-room transfer, and have a frank discussion about performance-enhancing drugs in track and fitness.

• Huberman becomes convinced sprinting may be more valuable than any distance running.
  00:36:24
• McMillan warns most adults' tissues and joints can no longer handle sprinting without injury.
  00:38:31
• Eccentric (braking) force, not concentric force, is what differentiates elite athletes across nearly every sport.
  00:53:42
• McMillan argues the ability to safely sprint maximally may be the single best metric for health and vitality.
  01:06:48
• McMillan says he knows of no elite sprinter today he could point to as doping; the sport is far cleaner than its reputation.
  02:38:06
• Andre De Grasse won three Olympic sprint medals 18 months into the sport while barely able to squat his bodyweight.
  02:24:07
• Huberman openly states he micro-doses 25mg testosterone every other day with 600 IU HCG, since age 45.
  02:41:48

• Usain Bolt covers 100 meters in about 40 strides; elite men take 40-45, elite women 47-52.
  00:08:18
• Humans use roughly five distinct gait patterns: walking, jogging, running, striding and sprinting.
  00:24:58
• Speed should dictate foot strike; just think 'flat foot' and the foot self-organizes.
  00:28:04
• An elite sprinter applies over five times bodyweight in under 1/300th of a second, similar to a boxer hitting a heavy bag.
  02:14:18
• Faster runners tend to have small calf muscle bellies and long tendons, storing and releasing energy more elastically.
  02:39:42
• High schooler Trayvon Bromell ran 9.97 at 5'7" 135 lbs, evidence that elite youth times are achievable clean.
  02:45:58
• McMillan does almost no bilateral lifting; he favors staggered-stance and run-specific isometric strength work.
  02:33:24
• Champs, the Jamaican High School National Championships in Kingston, draws 45,000-50,000 fans and forges elite sprinters under intense pressure.
  02:04:51

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