hey if you dont have blocks then i recommend doing a 3pt start bc doing 4pt without blocks forces you into a bit of a weirder position and makes it more awkward to come out.
Love these vids, Simon! They always get me thinking critically about my own training methods. Question: What are your thoughts on Olympic lift variations? I’ve noticed you don’t do them much in your strength work. Thanks man!
Thank you so much! I think Olympic lifts can be very effective for developing power. They probably translate quite well to early acceleration. I personally haven't used them mainly because they are difficult to learn. It takes a lot of practice to be proficient at them and I don't necessarily think the effort is worth the pay off. I think different forms of loaded jumps, banded machine work, and certain other barbell exercises can create a very similar stimulus without needing to take the time to learn Olympic lifts With that being said, almost all leading coaches program Olympic lifts and they probably have a lot of use cases I am not familiar with. For example, I believe snatches may have a really fast time to peak velocity that even a banded squat might have trouble replicating Eventually I will learn the Olympic lifts myself and test them out in my training, and then I can give an updated opinion on if I think they are worth doing
@@SimonShawk5 Makes sense to me! Plus, it also looks like you use quite a bit of partial ROM lifts to achieve the kind of peak velocities you might see in a clean. Bands have worked in my experience too. Last year, I suffered a lower back injury and couldn’t get under a barbell for about 4 months from December to March. Even after that point, I had to be very careful with weight. In previous years, a lack of heavy loaded strength training would have really freaked me out, but I ended up PR-ing in both the 400m and 400H. Bands and sleds were the exclusive forms of resistance training I used. So, I agree that any tool is great as long as we can move it quickly and it provides some added resistance to body weight. Thanks for the thoughtful response 🙏🏻
Random questions Simon but I often feel pain in my hamstring when I do max velcotiy training I think its due to over striding. Do you have any advice or cues other than just drills? I've been implementing dribbles but havent had much of a result in actual full blown sprints. Also another question is if flies are worth it if you can't time them or should I just do regular 50m sprints for max speed.
Sorry to hear about your hamstring. Generally, strengthening the hamstrings is a good way to prevent injury. I'm a big fan of RDLs, especially early in the year. But, if you are doing a lot of Max velocity sprinting, be careful with this, because an increase in hamstring training volume could lead to a pull If it is from over striding, I do have some advice. I know you said OTHER than form drills, but if you can do resisted form drills with a band or something, I think those are quite effective at getting your legs under your center of mass. On top of that, I'd focus heavily on your pelvic positioning. Anterior pelvic tilt forces your hamstrings into a more lengthened position and creates over striding. Work on gently engaging the glutes and obliques to make a neutral pelvic position and try to maintain that through your sprints. This was a game changer for me Flies are always worth it. It is very beneficial if you can time them, even if it's just by recording video with your phone. However, if you can't, it is still useful because running at max speed is what develops your ability to run at max speed. So I'd always recommend flies
I couldnt get your weekly schedule! Was it m: top speed. T: intensive tempo. Wednesday acceleration Thursday? Friday off. Saturday: lifting: sunday off.??
Yes sir, these videos are a few weeks behind but real time I started my eccentrics about a week ago. Definitely getting hit with some fatigue from them, they're intense, but I think it'll pay off in a couple of months
Trying to put together a 4x4? I'm here for it. I'm good for a 49 flat. I'm 31 years old and compete unattached.
Where are you located at?
@@capitanbob7143 Nebraska
I would absolutely LOVE to run a 4x4 at some point. I miss it already
@@capitanbob7143 Nebraska
@@SimonShawk5 let’s do it!
Bring a towel and put it underneath the existing padding, so your quads won't be crushed.
Will do 🫡
hey if you dont have blocks then i recommend doing a 3pt start bc doing 4pt without blocks forces you into a bit of a weirder position and makes it more awkward to come out.
Love these vids, Simon! They always get me thinking critically about my own training methods.
Question: What are your thoughts on Olympic lift variations? I’ve noticed you don’t do them much in your strength work.
Thanks man!
Thank you so much!
I think Olympic lifts can be very effective for developing power. They probably translate quite well to early acceleration. I personally haven't used them mainly because they are difficult to learn. It takes a lot of practice to be proficient at them and I don't necessarily think the effort is worth the pay off. I think different forms of loaded jumps, banded machine work, and certain other barbell exercises can create a very similar stimulus without needing to take the time to learn Olympic lifts
With that being said, almost all leading coaches program Olympic lifts and they probably have a lot of use cases I am not familiar with. For example, I believe snatches may have a really fast time to peak velocity that even a banded squat might have trouble replicating
Eventually I will learn the Olympic lifts myself and test them out in my training, and then I can give an updated opinion on if I think they are worth doing
@@SimonShawk5 Makes sense to me! Plus, it also looks like you use quite a bit of partial ROM lifts to achieve the kind of peak velocities you might see in a clean. Bands have worked in my experience too.
Last year, I suffered a lower back injury and couldn’t get under a barbell for about 4 months from December to March. Even after that point, I had to be very careful with weight. In previous years, a lack of heavy loaded strength training would have really freaked me out, but I ended up PR-ing in both the 400m and 400H. Bands and sleds were the exclusive forms of resistance training I used. So, I agree that any tool is great as long as we can move it quickly and it provides some added resistance to body weight.
Thanks for the thoughtful response 🙏🏻
Keep it up bro🔥🔥
Will do, man 🔥
❤
👍❤️
Random questions Simon but I often feel pain in my hamstring when I do max velcotiy training I think its due to over striding. Do you have any advice or cues other than just drills? I've been implementing dribbles but havent had much of a result in actual full blown sprints. Also another question is if flies are worth it if you can't time them or should I just do regular 50m sprints for max speed.
Sorry to hear about your hamstring. Generally, strengthening the hamstrings is a good way to prevent injury. I'm a big fan of RDLs, especially early in the year. But, if you are doing a lot of Max velocity sprinting, be careful with this, because an increase in hamstring training volume could lead to a pull
If it is from over striding, I do have some advice. I know you said OTHER than form drills, but if you can do resisted form drills with a band or something, I think those are quite effective at getting your legs under your center of mass. On top of that, I'd focus heavily on your pelvic positioning. Anterior pelvic tilt forces your hamstrings into a more lengthened position and creates over striding. Work on gently engaging the glutes and obliques to make a neutral pelvic position and try to maintain that through your sprints. This was a game changer for me
Flies are always worth it. It is very beneficial if you can time them, even if it's just by recording video with your phone. However, if you can't, it is still useful because running at max speed is what develops your ability to run at max speed. So I'd always recommend flies
I couldnt get your weekly schedule! Was it m: top speed. T: intensive tempo. Wednesday acceleration Thursday? Friday off. Saturday: lifting: sunday off.??
Man I hope so bad that you break the sub 48
Me too my friend!
how much rest on 200 repeats?
I did 2 minutes on these
You still doing triphasic lifting brother?
Yes sir, these videos are a few weeks behind but real time I started my eccentrics about a week ago. Definitely getting hit with some fatigue from them, they're intense, but I think it'll pay off in a couple of months
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