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@@sazarac28 great news to hear top speed is feeling good! That’s usually the hardest part after an injury, the endurance will come back with time

What you’re doing now sounds good, if you keep it up and don’t see improvements I would try longer rest times during the workout and see if that helps your output

2 times in a week is a good range since you want time to recover between sessions

@@tylerharedo you mean longer rest times in between sets?? That I'm already doing 2min for each 10m I sprint. I'm thinking instead of forcing 2 times a week sprinting just give 3-5 days of rest from each maxv session without having a weekly structure you would just go when you feel best from 3rd to 5th day after the previous session. Do you get your fly reps consistently close to your pr on most days??

@@foralgorithm656 yes I’d give longer recovery between reps and sets if possible. ATP-PC energy system (short term energy under 10 seconds) takes about 5 minutes to fully replenish between reps

@@foralgorithm656 I don’t get my fly reps to PR levels every time, this fall I peaked with a couple reps at .92 but for the most part I hovered around .94-.97 for a while

@@warriorworkout it’s extremely difficult for you to hold your true MAX speed for 30m, but if you reach the highest speed possible and try to maintain it you’ll still improve I bet

@@tylerhare I do those flying sprints of 30 meters of maximum speed 4 times with 6 minute breaks each time, I have seen improvements, but I want to know if it is good to do this or is it better to do flying sprints of 10 meters of maximum speed?

@ I think 30m can be a bit too long to truly be at max speed, but I don’t think it would have a negative impact on the workout. If you’re seeing improvements week to week I would keep it up!

@@tylerhare I understand, I have not noticed that it is difficult for me to fly 30 meters at maximum speed, since it was only in the fourth repetition that I decreased a few thousandths in my speed. I have consulted several athletes and coaches and they have told me that it does not matter if it is 10, 20 or 30 meters flying at maximum speed, they have told me that the important thing is not to exceed the total volume, which is 120 total meters.

@@ezeke959 drop jumps can be really good! I think they are a more advanced plyometric and so I don’t recommend them for beginners, but if you’ve been doing plyos for a year or so it could be good to add them in (slowly). Because of how heavy the load can get, I am always hesitant to prescribe them to an athlete I’m not supervising because of the risks involved if they want to go too high too fast or do too many of them right away.

Thx for the info 😃

@@Braggzy yes that’s what I do

That’s a good routine! You could still gain a decent amount by adding in a tiny bit of lifting for the legs (maybe some nordics and box step ups if you don’t like the feeling of weight on your back) it can really help to build even a little bit of muscle in the legs and hips!!

@ I hear that! I do a lot of hiking and run up a gravel pile occasionally as well. I started using the bands to get some resistance into the leg and hips.

To start, I would recommend something like 2 sets of 6 for the Pogos Jumps, 4 sets of 2-3 Hurdle Hops, and 3 rounds of bounding with 3-4 contacts per leg. For rest, you probably want 2-4 minutes between sets and 4-5 minutes between exercises to make sure you are fully recovered. Tendons need longer between sessions to recover so every other day or every two days is a good amount of time between sessions. I like to do these after my runs: already feeling very warm and it gives me more time to let my tendons recover between sessions.

@@noahher4804 Being short has pros and cons, there are great sprinters of all sizes! I’d focus on staying consistent and see what strengths that gives you

@@DylanWidmer just 48 hours no running, I try to stack my running and lifting together to have “heavy days” and off days on my TUES, THURS, and weekends

Over two weeks I trained like: MON- Max Speed WED-Acceleration FRI- Speed Endurance MON - Max Speed WED - Acceleration FRI- Volume/ Conditioning I would lift, plyos, or do core work after running workouts but you can fit them wherever works best

I would be off Tuesday, Thursday, and Weekends but still be pretty active

This isn’t to say that you shouldn’t do long runs, but definitely focusing on top speed will make a difference. There’s still lots of value in repeat sprints, repeat intervals, etc.

400 is an anaerobic event so carbs are really important plus making sure to get enough protein, you’ll almost always be getting enough fat on the typical diet. For me, I can usually get enough carbs and fiber in a fast eating breads, rice, vegetables, etc. so I mostly focus on getting enough protein and usually end up with enough carbs as a result. Talk with your spiritual father as well, mine shared some very good perspective with me on the purpose of fasting and how to handle running in college at the same time as fasting

@@tylerhare Thank you for the great advice I really appreciate it. I'm gonna keep tuning in and hopefully I'll break 50 this season!

@@medo-io7gd yes, mostly just basic lifts like single leg squat, trap bar deadlift, pull ups, cleans, and plyometrics.

I did also

@@itsinthetreesitscoming7431 it’s an electronic time I recorded from training. Not an official time, but it serves as a good show of what kind of shape I was able to get in with these workouts.

@@sazarac28 yes exactly, I’m pretty willing to give my body a break if I’m experiencing extreme pain/tightness because the body will always find a way to get you to do less if it needs

@@doudleyJ it’s something I always struggle with, I just have to remind myself to be patient and hit beneath and not try to pull myself forward

@@doudleyJ Yessirr

You could add it into the acceleration day if you wanted

I’ve used them in the past but I didn’t have access over the summer, that’s a really good preseason workout. This was more of an in season/ peaking training block

@@thedukeofyolk6240 I have a new video coming out this week about technique that would be really good for building that skill!!

@@TheErinBrownTV appreciate it g

you went from 11 plus to 10,24 ? thats crazy good improvement

@@goodebening6564 wind-assisted is the bit he didn't tell you , athough he did run a legal 10.35 to be fair... And it wasn't in one year - he hadn't run a 100 since 2022 so there was a two year gap between.

bro Erin brown is the biggest troll online

@@coolcoll1262 the biggest troll and hater thats for sure

@@bavojanss998 it’s not necessarily about the specific time, more to illustrate that I heavily improved with a few very specific workouts over a few months

@@bavojanss998 I’d love to have a FAT system but it’s not in the budget my boy

@@Braggzy I like to start in 3 Point stance (1 hand down) but you should do a variety of starts and for max speed days I would play around and pick whatever lets you hit the highest speed

@@friedtoaster648 I really wouldn’t, training at a slower speed (even though it might be max effort) will limit how effective it is. If you’re concerned with shin splints I would still wear my spikes but run on grass or turf instead

@@rawvisions7592 A good amount of speed work can help that 100m, you’ve got all the speed you need already for that 200m time!!

In 3 months sub 21? Sorry, no chance

@@user-ki4xw2rb8q if you’re young and already running around 22 flat (based on 100 time) it’s not impossible. Worst case scenario you don’t get it and still improve

@@tylerhare exactly bro shoot for stars land on moon, I've already run 10.87 last year at 16 years old, 17 this year we reachin for the stars man

@@sazarac28 it is a huge reason why I think I developed hamstring problems early on in my career and why I always try to listen to my body when my back starts to tighten up

Like how fast are we talking

@@vM3khi it can definitely help you maximize the speed you’re able to hit with your current form, but I’d recommend working on your running form as well. I have a video up on technique and another one coming out next week!

@@mertholomy8414 i never ran anything besides a 40 yard dash and I can run 4.5-6

@@Denji-xc3cy if your legs hurt from running fast, you have a couple options: Run very short, fast reps (to slowly get used to high speeds) And run some medium length slow reps (to get used to running longer) Over the course of a season you can make the fast workouts longer and the long workouts faster as your legs get stronger

@tylerhare thanks for the advice. I'll update you

@@onurunal6364 I progressed these workouts by trying to increase the speed each week. I would do things differently if training for a whole year, this was more of a peaking workout. I added my plyometrics and gym after my running sessions so that my Tuesday, Thursday, Saturdays were rest days that helped me recover

@@tylerhare I do believe taking day off like this is better recovery wise also but when i do gym/plyometrics after i run, usually i feel like plyometrics are not on high quality and takes so much time in total. Do you do them right after or with like 1-2 hour break? Also do you have short suggestions ( i know its a big topic) about yearly progressions on these kind of track workouts? Thanks.

@@Visionary0001 glad to hear that!

@@makeitflip4469 absolutely, work on slowly increasing intensity while doing plyos and strength training a couple runs a week bad you definitely can

yes