Stuart McMillan: One of the world's most sought-after speed and performance coaches, having coached over 70 Olympians across nine Olympic Games. A former DJ and artist, he runs ALTIS and works with elite sprinters across many sports.
What this episode covers
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.
The guest's own work
Protocols: An Operating Manual for the Human Body
Andrew Huberman
“I have a new book coming out it's my very first book it's entitled protocols an operating manual for the human body”— Andrew Huberman
Also referenced (named, not recommended)
1080 Sprint
1080 Motion
“the 10 1080 Sprint which is this uh incredible piece of equipment that we use that we can really dial in the resistance”— Stuart McMillan
Prefontaine
Steve James
“the movies about Steve Prefontaine of which there were two I think one's called Prefontaine and the other one's called Without Limits ... are quite good”— Andrew Huberman
Without Limits
Robert Towne
“the other one's called Without Limits that that are quite good they got me excited about track”— Andrew Huberman
The Last Dance
Jason Hehir
“I'm remembering the example from that documentary last the last dance about Michael Jordan”— Andrew Huberman
Searching for Bobby Fischer
Steven Zaillian
“the great Josh whiteskin who was the subject of the movie The search for Bobby fiser”— Andrew Huberman
Big reveals from this episode
- Huberman becomes convinced sprinting may be more valuable than any distance running.
- McMillan warns most adults' tissues and joints can no longer handle sprinting without injury.
- Eccentric (braking) force, not concentric force, is what differentiates elite athletes across nearly every sport.
- McMillan argues the ability to safely sprint maximally may be the single best metric for health and vitality.
- McMillan says he knows of no elite sprinter today he could point to as doping; the sport is far cleaner than its reputation.
- Andre De Grasse won three Olympic sprint medals 18 months into the sport while barely able to squat his bodyweight.
- Huberman openly states he micro-doses 25mg testosterone every other day with 600 IU HCG, since age 45.
Worth remembering
- Usain Bolt covers 100 meters in about 40 strides; elite men take 40-45, elite women 47-52.
- Humans use roughly five distinct gait patterns: walking, jogging, running, striding and sprinting.
- Speed should dictate foot strike; just think 'flat foot' and the foot self-organizes.
- An elite sprinter applies over five times bodyweight in under 1/300th of a second, similar to a boxer hitting a heavy bag.
- Faster runners tend to have small calf muscle bellies and long tendons, storing and releasing energy more elastically.
- High schooler Trayvon Bromell ran 9.97 at 5'7" 135 lbs, evidence that elite youth times are achievable clean.
- McMillan does almost no bilateral lifting; he favors staggered-stance and run-specific isometric strength work.
- Champs, the Jamaican High School National Championships in Kingston, draws 45,000-50,000 fans and forges elite sprinters under intense pressure.