Claim #4: Lifting weights makes you sore, which prevents athletes from being able to achieve high speeds in practice.

What this is referring to is delayed onset muscle soreness, or DOMS

DOMS impact on performance:

The soreness itself can lead to restricted movement and lower force production that alters sprint and jump mechanics, preventing near-maximal speed from being achieved. If you want to improve speed, max or near-max velocity must be trained in practice. On this point, it is true that soreness can prevent high speeds from being achieved.
The microtrauma that causes DOMS can be a precursor to a more severe injury when the high force and speed requirements of sprint training create tension that exceeds the muscles’ diminished structural capacity due to this damage. These are often the conditions that lead to perhaps the most common injury among sprinters and jumpers—pulled hamstrings.

3. What gets ignored is that it is unlikely to cause soreness if it isn’t a novel stimulus. Consistency in training and regular exposure to high intensity movements is critical to avoid the likelihood of recurring or poorly-timed soreness.

if some form of squatting or heavy lift is used year round, when it is reintroduced (are a reasonable volume) there will be minimal - no soreness!

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