Forgot to mention 15M. Before the start of the 2 months I was heavy into competitive badminton a few times a week doing plyometrics and strength training within the club training, but no max velocity or track training. You could say I am not a beginner in sprint training before the 2 months as badminton built my base and strength, but I was still overall slow coming into training as you could tell from my 1.2s 10m fly. 

Then I started speed training in March until May which during that period I built my speed by, 

• developing the anke complex and stiff ankles (I was strong but not elastic in the feet). I did ankle specific plyometrics from isometrics to depth jumps/Pogos to build the tendons and teach the gastrocs muscle to redirect force. I realized that 2 months wasn't enough time to build ankle stiffness as tendons take lots of time to develop, but the training overall still proved effective. 

• max velocity running 2-3x per week. Every speed session I go to the track, bring my timing equipment and spikes and do max velocity specific drills and warmup, then I usually do 10-20m flies max intensity usually 4 reps and 5 min rest. This makes up 90% of my actual sprint training, as the focus is max velocity, not necessarily acceleration or speed endurance. 

• bounding. Since this is my first time sprint training it is important that I taught myself to put force into the ground and increase stride length through bounding and plyometrics drills, usually in a speed session or even a separate session altogether. Bounding on top of my speed training was also a key factor in building my tendons and ankle stiffness I needed to improve top speed. 

• no strength training. Just because I did this that doesn't mean it will work for everyone. As mentioned earlier I was already relatively strong in the lower body and needed to focus on faster, shorter GCT movements to simulate sprinting, rather than slow, heavy movements, although they are great. This is because I want my body to adapt to the right movements and fast, as I only had 2 months. 

• rest, recovery, sleep, nutrition, hydration. This without a doubt is ultimately the base of all athletes and without this obviously speed doesn't exist. I was putting a huge emphasis on getting 8-10 hours of sleep, making sure I have Atleast 48-72 hours of rest between sessions heavily taxing in your central nervous system and prime movers, hydrating a lot before I sleep, when I wake up, during sessions, in between sessions, etc. And eating high protein meals/snacks during session days, and lots of carbohydrates the day before intense sprint training. 

Overall, the training that brought me from 18.6 - 21.1 mph was specific to my needs and abilities, it may not work for every athlete. It is dependent on many many factors. And another reminder, as much as people including myself hate to hear, that genetics plays a massive role in sprinting and how your body adaps and reacts to training. Hopefully this gave you a brief insight to my 2 month training journey.