Speed Manual: A No-Frills Approach to Speed Development by Zac Goodman: is it worth buying?
You are staring at your 40-yard dash times, or your sprint splits, and you know something is off. You are training hard, but the speed isn’t coming. You might be falling into the trap of “more volume equals more speed,” which is a common misconception that often leads to fatigue rather than acceleration. If you have been trying to figure out why your athletes or your own performance is stagnating, you need a framework that explains the physics of movement, not just a list of drills. (Speed Manual: A No-Frills)
Zac Goodman’s Speed Manual: A No-Frills Approach to Speed Development is a $50 digital resource designed to cut through the noise. It is not a 200-page PDF you will never read, nor is it a vague collection of “sprint tips.” It is a 70+ minute video presentation paired with 15+ slides that break down the mechanical and physiological reasons why speed plateaus. If you want to understand the “why” behind your training so you can program the “what” with confidence, this is a focused, high-signal option worth your attention.
Quick answer
| Best for | Strength coaches, athletic trainers, and serious athletes who want to understand the mechanics of speed development beyond basic sprinting. |
| Skip if | You are looking for a generic “get fit” workout plan or a product that promises overnight results without technical depth. |
| Price | $50 |
| Format | 70+ minute video presentation + 15+ informational slides |
| One-line take | A concise, physics-based manual that explains why athletes get slower and how to program sprints effectively. |
What you’re actually buying
At $50, you are buying clarity. The market is flooded with speed training programs that tell you when to sprint but rarely explain how the body actually generates force. Zac Goodman’s Speed Manual takes a different approach by starting with the fundamentals: the physics of speed and the Force Chain Model. This is the backbone of the product. Instead of just giving you a workout, it teaches you how to view the athlete’s movement as a system of forces, which is a critical shift if you are coaching or training yourself at a high level.
The content is structured to be digestible. You get a 70+ minute video presentation that walks you through the concepts, supported by 15+ slides that serve as a reference. This is not a “watch once and forget” product; the slides are designed to be kept handy while you program. You will learn about the distinctions between Maximal Tension, Dynamic Effort, and Repeated Effort methods—terms that often get muddled in general fitness advice but are precise and vital in speed work. (Speed Manual: A No-Frills)
The practical application is where this product shines. The manual covers sprint programming, warmups, and the concept of RSI (Reactive Strength Index). It also dives into specific training modalities like Sprint Waves and Resisted Sprinting. These are not just buzzwords; the video explains how to implement them. You also get example workouts, which means you don’t have to guess how to translate the theory into a Tuesday afternoon session. It is a complete loop: theory, method, and example. (Speed Manual: A No-Frills)
One buyer noted the balance of depth and simplicity in Gumroad reviews: “Great Content Coach. I love the attention to detail yet so simplistic. Simple beats complexity!” This captures the essence of the product. It respects your intelligence by providing detail, but it respects your time by keeping the delivery simple.
Why it’s on our radar
This product stands out because it addresses a specific pain point: the “why” behind speed stagnation. Many speed programs are black boxes; you follow the plan, and you hope for the best. The Speed Manual opens the box. By focusing on the physics of speed and the Force Chain Model, it gives you the tools to diagnose problems. If your athlete is slow, do they lack force production? Do they lack the ability to apply force quickly? The manual helps you answer those questions.
The format is also smart. A 70-minute video is long enough to cover the material thoroughly but short enough to be watched in one sitting. The 15+ slides provide a visual anchor for the concepts, making it easier to recall the information when you are on the field or in the gym. This is a rare combination in the digital fitness space: a video that teaches and slides that reference. (Speed Manual: A No-Frills)
The specificity of the topics—Sprint Waves, Resisted Sprinting, and RSI—shows that this is not a beginner’s “how to run” guide. It is for people who are already sprinting and want to get faster. The $50 price point is reasonable for the amount of structured, educational content you receive. You are not paying for a community or a coaching service; you are paying for a clear, concise manual that you can use for years. (Speed Manual: A No-Frills)
What actually matters
When you are buying a speed development manual, the biggest risk is getting a product that is too vague to be useful. With the Speed Manual, you need to check if the “example workouts” align with your current training context. The manual provides examples, but you will need to adapt them to your athlete’s or your own specific goals. If you are a coach with a team, you will need to look at how the programming scales.
The second thing to consider is your comfort level with the “physics” aspect. The manual leans into the science of movement. If you prefer purely prescriptive programs (“do 5x40m at 90%”), you might find the theoretical sections less appealing. However, if you want to understand why you are doing the work, this is the right fit. The explanation of why athletes get slower is particularly valuable for anyone who has hit a plateau. (Speed Manual: A No-Frills)
Finally, check the format of the slides. They are described as “15+ slides of information.” This suggests a concise, bullet-point style rather than dense text. If you prefer reading long-form articles, you might find the slides a bit sparse. But if you prefer visual, quick-reference materials, this is ideal. The video is the primary delivery method, so make sure you have a reliable internet connection to stream or download the content smoothly. (Speed Manual: A No-Frills)
Mid-check
If you are ready to stop guessing and start understanding the mechanics of your speed, this is the tool for you. (Speed Manual: A No-Frills)
FAQ
Is this product suitable for complete beginners in sprinting? It is best for those who have some baseline sprinting experience. The Speed Manual covers concepts like RSI and Force Chains that are more relevant to intermediate and advanced athletes or coaches. Beginners might find the theoretical depth overwhelming without first learning basic sprint mechanics.
Do I get a PDF version of the slides? The product includes 15+ slides of information. While the listing emphasizes the video presentation, the slides are provided as a digital component. You should be able to access them as a downloadable file or a viewable document, allowing you to reference the key points without replaying the video. (Speed Manual: A No-Frills)
How long is the video content? The video presentation is 70+ minutes long. This is a substantial amount of content, but it is structured to be concise. You can watch it in one sitting or break it into sections. The 15+ slides serve as a summary, so you don’t need to rewatch the entire video to recall the key concepts. (Speed Manual: A No-Frills)
Does this include a nutrition or recovery guide? No. The Speed Manual focuses strictly on the technical and mechanical aspects of speed development: physics, force production, sprint programming, and warmups. It does not cover nutrition, sleep, or general recovery protocols, so you will need to manage those aspects separately.
Bottom line
If you are tired of speed programs that feel like guesswork, the Speed Manual: A No-Frills Approach to Speed Development is a solid investment. It gives you the “why” behind the “what,” which is the missing piece for most coaches and athletes who are stuck. At $50, you get a comprehensive, well-structured video and slide deck that covers the essential mechanics of speed. It is not a magic pill, but it is a clear, honest guide that respects your time and intelligence. If you want to build a faster athlete—or a faster self—by understanding the physics of movement, this is the manual to buy.