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Matt recently found a cool article on speed training.  An exerpt of it is bellow:

“Stride Rate had two main factors: the swing time and the contact time. Coaches that work on increasing Stride Rate spend their time attempting to speed up swing time (or turnover rate). Weyand’s study showed that swing time was not crucial. In fact it was hardly of any consequence at all in speed training. Contact time was the more important factor in Stride Rate. Greater force causes the amount of ground contact time to decrease, so Stride Rates become faster by the amount of time NOT spent on the ground. Think of it like a bouncing ball, the harder you throw it against the ground the faster it bounces back up. Score another point for mass-specific force!
In the world of speed training for sprints, basketball, baseball, football, soccer, and any other sport that requires sudden bursts of forward speed, this changes EVERYTHING-Athletes must increase strength without gaining any significant amount of weight.

The deadlift wasn’t a favorite in our eyes until we noticed an interesting and powerfully motivating fact: World and European powerlifting records show that the deadlift and the squat records are within 10% or less of each other across all weight classes, both for men and women. Yet the deadlift works a significantly greater percentage of the muscles and involves multiple joints; why waste time and energy on squats or leg press machines? Realizing the efficiency of the deadlift led to the complete restructuring of our strength workout.

For the workout, and results in the studies done check out the article!