Pulling Romex fast is not so much about the do's and don'ts, as much as it is the mentality behind why you should or shouldn't do those things.
There are a few starting points in developing the proper mentality to pull wire faster than anyone you know. On a lax day, I pull about 500' per hour of wire. If I get after it, 600-700' per hour. I have pulled as much as 6,000' in one day. But not by working harder, it's by working smarter.
Here's what I tell guys I train: The first "trick" is not a trick at all. You've got to work.
You've got to move like you're trying to get something accomplished. If you walk like you're guiding an old lady across the street, just hang it up and read no further. You need to walk like you're about to crap your pants and trying to find a bathroom. Get moving like you're trying to accomplish something. Not running, not unsafe. But every time you walk across a room, or climb a ladder, you need to move quickly and get there.
The next is don't try to wire the whole house at one time, or even one room at one time. Think like you're manning every station of an assembly line. You do one job, one piece at a time, until that one job is finished. Then you move to the next job, one piece at a time until it's done
It starts with your markout. When you're marking your switch and receptacle locations, mark on the front of the stud so you can see them from anywhere in the room. I've seen guys mark out on the side of the stud, then they miss something when they nail up. For the switches, mark your SSS above the height of the box. Then below the height of the box, on the front of the stud, mark each description separated by hash marks. So for a 3-gang, you'll have three descriptions and two hash marks. This is important for when I pull wire, as I'll explain later. But get your markout complete and organized, on the fronts of the studs. That way you're not missing marks, or covering up important writing with boxes or wires. Mark a switch height FIRST as you mark out, then orient your other marks around that.
After your markout is finished, put your marker away and don't get it back out. Absolutely, one of the best ways to slow yourself down is to start writing on wires as you're pulling them. There is a better way to identify wires, if your goal is to speed up.
When it comes time to start using your tools, less is better. And this is one that keeps making a difference all the way through. First tool is your pants. Wear carpenter pants of shorts, so you have a hammer loop and several pockets without wearing your tool bags.
When you are passing out boxes, pass out all of one type, then all of the next type, etc. Assembly line, remember? Get your single gang boxes out first, then your 2-gangs, and so on. Then pass our your nail on 8B's, then your can lights, and so on. Pass out every single box of one type before you touch the other types. Until the whole house is passed out. Whatever you do, don't wear your tools when you're passing out boxes. You're not using them yet, leave them on the floor
When you nail up, nail up walls first. With only a hammer. You don't need 30 pounds of tools on your waist if the only tool you're using is a hammer. If you need to nail up a bar-hanger or front nailer, come back to it after all your hammer-only work is done. Trust me on this. Do all the work you can with only your hammer, first
As you're nailing up the walls, lay out your circuits. Get that out of the way right away, then revisit them.
When you nail up ceilings, minimal tools. I carry my hammer, a flat blade screwdriver, a pair of dykes, tape measure, and a small handful of staples (in my back pocket). Keep each tool in a separate pocket so you're not fumbling with them trying to get the right one. Clip your tape on your front pocket. Use your screwdriver as a scratch awl to mark where your ceiling boxes go, and use it to remove your can light knockout(s) before you nail it up. Nail up everything you can with the minimal tools you have on you. Do your paddle fans boxes, or anything else requiring more tools, at the end of nailing up
Revisit your circuits as you're nailing up your ceilings. Now you've gone through them twice, they will stick better as you drill out and pull wire
When you drill out, drill your walls first. More assembly line thought. Make sure your hole paths are straight as an arrow. If you have to mark hole heights, do it. You want your holes as straight as you can get them. Also, make sure each hole is level, not running downhill. Drill at an angle through corners when you can. It makes pulling around a corner so much easier. If you have to go from each side of a corner, make absolutely sure your holes line up perfectly so you don't fight the wire getting it through.
Drill as much as you can through the walls. It takes longer drilling, but makes pulling so much faster. Drill one hole for each wire when path drilling, and two wire per hole through a top plate. Sharing holes through a wall or ceiling increases the odds of missing a wire. If you drill across a ceiling from a switch, keep your holes in line with the hole into the wall, if possible.
In short, drill to make pulling easier, not to make drilling easier.
If you have studs that are really close together, change direction (left-right) of your bit at every stud. If you drill them all from the left, at an angle toward the back, it makes pulling harder. Go left-right-left-right-left-right through any area where studs are real close together.
When it comes to pulling wire, rolls or spools is a matter of preference. I prefer 250' rolls, using at least two stud reels. Set up your wire in a location where you can pull it from every room. Route your wire through doorways or between studs to where it pulls off the rolls or spools easy. I usually pull 40-50 feet into the room I'm working, and zig-zag it across the floor so as no to hang up on itself when I pull it through the walls or ceilings.
When you pull wire, use minimal tools and NO marker. I carry my dykes, a hammer, and a back pocket full of staples. That's it. And don't worry about wasting a little wire, just get the wire in. Move quickly. When you're pulling a wire, you should not have your hands on anything more than the first two feet from the end. Pull through one hole, then the next, etc, all the way from start to finish on a run.
If you pull through 4 holes, and pull slack through, then pull through another 4 holes and pull slack through, you're wasting too much time handling the wire. If your holes are drilled perfectly straight, you can pull through 40-50 studs, even through multiple corners. Pull the whole room in one pull if possible, then go to each plug or switch and pull your slack for each box. Much faster than one box-to-box pull at a time
When it comes to marking switch legs, crimp the end of the wire with your dykes. That crimp will still be there when you pull the sheathing off, unlike marker writing. At a multi-gang switch box, this is where your markout helps. Go top to bottom, 1-2-3-4, however many you have, and make that many crimps to coincide with the number you've assigned for a switch. Crimp 3-way travelers with the same number if crimps to coincide with the switch number you've assigned.
Pull all of one type of wire before you move on to the next type. I start small and go larger. All 14-2 first, then all 14-3, then all 12-2, and so on. Home runs first or last really doesn't matter. Just keep it one thing at a time until that one thing is done
When stapling to a wall box, don't staple any wires until they're all ready. If you staple a wire with 3 staples, then add another wire on top of it with another 3 staples, you've doubled your stapling at that box. Get both wires there, and staple them together.
Don't try making up anything until all your wire is all pulled. If it's a single wire in a fiber ceiling box, I might strip it and put it in when I staple it, but I usually don't. Don't waste the time it takes to make a mental shift from pulling wire to making up. Get the wire pulled, then make up
Like I said, treat it like assemble line work. One task type at a time, until that task type is done. Don't carry any tools on your waist. It makes you move much slower.
And believe it or not, three trips up a ladder with no tools is faster than one trip up with 30 pounds on your waist
Even when I make up, I carry only a pair of strippers that I hang on my right front pocket, and wire nuts in my back pocket