I found the book to be a well organized compilation of speed training exercises, but didn't find anything new for me. If you've read "Bruce Lee's Fighting Method", the "Solo Training" books and are familiar with boxing speed drills, the exercises are nothing new.However if you're just starting to take a serious interest in speed training, I highly recommend this book as it'll save you a lot of time and effort.Unfortunately I don't feel that Mr. Barnes covered the specifics of resistance training enough as, IMHO, that should also be an important part of one's journey to achieve speed.