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- เผยแพร่เมื่อ 8 ก.ย. 2024
- Here I go over a week of sprint training, which started off poorly due to injury but finished with running faster than I have all off-season. Video goes over sprint workouts, strength training, and some lessons that can be learned from this recent phase of training.
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0:12 - Injury
01:45 - Pool Workout
01:53 - Attempting To Sprint
02:51 - Reactive Strength Training
04:51 - Returning To Sprinting
06:30 - Fastest Workout Of The Off Season
09:51 - Reactive Strength Training (After Sprints)
11:34 - Lessons To Learn
#sprinting #100m
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Hey Cody, just wanted to say thank you for all the videos and high quality videos you've put together over the last few years. I've essentially trained myself since I was a freshman in highschool, in part thanks to your videos, and now I'm getting ready for my final competitive season of track in my second year of community College. You've taught me a ton about programming and training for speed and power which has already helped me a ton in my degree and I'm sure it'll continue to help me in the future. Keep up the great work man!
That’s really awesome to hear, thanks for commenting. Sprinting can be a tough nut to crack, but with some solid training and the right mindset, we can improve a lot more than we might sometimes believe. I hope you have a great season this year!
@@ATHLETE.X Very true. Thank you!
Good video cody, this is great information on how your mindset and progression should be after injury or illness. Beginners take note
Edit: the last minute of this video you really dropped some gems
Thank you bro! Appreciate you always keeping up with the videos and commenting. Hopefully the guys and gals who are earlier in their sprinting careers can learn from this stuff and avoid some of the speed bumps the rest of us have had to go experience.
In this season I really strugled myself with injuries, i got 4, one in the left hamstring and the other 3 in right one. From there I decided to restart everything, it s been 2 months since the last injurie and finally i m feeling that everything is coming together now. It took a lot of time but i get the lesson and it is just like you said. Listen the body is key and is crucial that you rely on the process, it may be long but you will get there
7:34 SAME!
It’s the best when you show up and feel on point right away
Cody I love your videos and your honesty I wish I was able to meet you but I live in Texas I'm a sprinter and Coach as well just like you I did not have a very good personal life outside of training I had some really messed up beliefs wanted to share with you that the Lord Jesus Christ called me he showed me that my ways were going to send me right to (Hell when I died,) I think you're really good person but to God no one is good no not one please make sure your salvation is secure my friend go to your closet in prayer seek God my friend before it's too late things are ramping up in this world for his second coming (I would Love to meet you in Heaven brother)
6.94...very good. Definitely sub 11 @ the 100 metres.
Thanks Justin! Hoping for a PR this year in the 100m.
Thank you sir 🙏🤝 super work out sir
Thanks Aaroon!
Hey Cody, do you have a weightroom workout program for sprinters? I like your approach to weightlifting and the exercises you do seem really innovative.
I need to update what I’ve got on my website. I know I put up a strength only program a while back but I think it’s time to do an update.
❤
Great video. I'm battling a hip injury that developed over time. I can't do any sprint work and not much leg work in the gym either. Been doing mostly upper body and arm work. Frustrating. I've seen a specialist in sports medicine and now I'm going to be seeing a surgeon for another opinion.
Sorry to hear that man. Hopefully it’s something where surgery isn’t mandatory and time off + general activity can allow you to heal. Keep the faith and your body can do amazing things.
Make sure your vitamin c intake is high enough as it’s supposed to be required in collagen synthesis and fixing a lot of tissues of the body.
@@ATHLETE.X Thanks for the advice.
Hey Cody! Love the work!
How did you get those sprint splits recorded? At 30/40/60m etc.
Hey Mike, I use the Freelap Pro Coach BLE - store.simplifaster.com/product-category/freelap/?campaign=Freelap
They now also have the "e-starter", which has a gun sound to start the clock instead of the touch pad that I used. You can time splits without the touch pad or the starter, but to get times from 0m to whatever distance, you need either the touch pad or e-starter, or to use a 1 meter lead-in where the first cone is a meter beyond where the runner starts (this produces an artificially fast time but that is ok as long as the method to track progress is consistent).
Its also worth noting that if measuring to a specific distance, such as 0m to 60m, you'd place the cone at 60.8m because the radius of the sensor on the timing cone is about 80cm. That way when you cross 60m, it detects you at the proper time.
You can use video or other timing systems, but freelap is pretty convenient since it doesnt take up as much space as other systems.
Nice work 🔥🔥👍
Back in my senior year in high school I w
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Second question: how much do you think work in the weight room really helps with hamstring injuries? I ask because I have had issues with pulls throughout the years (now 39-years old). I've always questioned how useful things like RDLs, nordics, hamstring curls, etc. are when sprinting occurs at such an extreme.
Certainly a good question Pete. Hamstring injuries are cause by a variety of factors, and strength training only targets a couple such as strength at long muscle lengths, eccentric force production, and general resilience to high tension movements. Other factors such as pelvic position, strength in other areas, rotational abilities, technique, and recoverability between sessions all play a role.
I think progressing from slower movements to faster movements can help to some degree to prevent injury and stimulate healing, but there is no surefire way to bring injury risk to zero. I notice when I do things like the 2 up 1 down leg curl, good mornings, etc. that I feel more powerful in acceleration and am more willing to attack the sprint due to greater confidence in my bodies ability to handle the stresses. Regardless, there is always the potential for injury and in my mind the best way to avoid that is to make sure that you only sprint fast when your body is in a state of readiness to do so. Sprinting when fatigued, sore, tight, etc. are all going to bring greater risk. If I don't feel I can sprint fast, I may do some lifting, jumps, a tempo workout, a pool workout, or take the day off completely.
@@ATHLETE.X I completely agree that the #1 way to reduce the potential for injury is not to sprint when in a state of fatigue. As for confidence, the only thing that gets my mind right after returning from an injury is sprinting. I've always used Charlie Francis's approach of starting with short acceleration zones (10m) and extending those over time until you're back to full speed. Nothing in the weight room has ever told me that I'm prepared to sprint. Then again, I have recurring hamstring injuries, so that's why I continue to challenge my approach.
1:04 😎
Great video! How do you time the first 30m? I see you have the touchpad for the start. Do you set the first transmitter at 30.8m? I have the original freelap system with just transmitters, so I set up ~1m behind the first transmitter and have the second one 30m from the first. The clock starts shortly after start moving. It's hard to compare to a true 30m from a static start, but useful for myself as long as I set up consistently.
I use the touch pad, with the cones at 10.8/30.8/60.8m etc. I want to try their new e-starter (has a gun to react to which starts the clock), but I can't afford the $300 for it at the moment. As long as your setup is consistent, you can track progress over time and that is really what is important. What the time is itself is less important than the consistency of how you get those times if that makes sense.
All your content is great. I only have one question: how many injuries have you had to reach the level you are at? Because it's not easy...🤔
Countless injuries, but only a few that were season ending. One hamstring injury in high school and two in college led to 3 seasons that I couldnt complete. Everything else was small injuries that either lasted a couple weeks, were something I could train through despite pain, or a chronic issue like tendinitis which would go away after modifying my training. Injuries are avoidable but little inflammatory issues are harder to avoid completely if you’re training hard and trying to push the limits of the body.
When in doubt, rest an extra day or keep your sessions lower in volume and that can help reduce risks.
Nice compilation! What is your official 60m PB?
Thanks Mart. 6.91 is my competition PR
@@ATHLETE.X When was it?
I ran that my junior year of college. I’ve got a good shot at beating that as I’ve run 6.8/6.7 on the freelap in recent years. Last indoor season I had a sprained ankle and ran 7.00 indoors and 6.97 outdoors. Went on to 10.78 outdoors and 21.95 for 100/200.
@@ATHLETE.X Based on that info you should easily break that time! Good luck!
@@martmuru thank you bro!
Heyy,Do you provide personalized training too.🙏
ice wont help my bro. when u have that kind of sprain u need to warm it up more to let the inflammation heal the muscle faster. u should massage it and foam roll it.
Yeah I actually got disowned by the trainer at a community college I coached at because I told them that chronic icing was making people worse. I only use it one or two times for pain reduction during an injury. Otherwise I just use heat. For example, that whole pool workout was done in the jacuzzi, and on off days I will either go in there or contrast between the pool and the jacuzzi. I much prefer heat, other than to specifically reduce pain.
hello, I am an amateur in this sport, I wanted to clarify, it turns out that when i swing the quadriceps in the Smith simulator, i can bring the knee forward?
I believe we can develop knee strength at long muscle lengths by allowing the knee to move forward. As the knee flexes, the quadriceps lengthen.
I think you can build good strength using this exercise, and you can use weights that are not very heavy.
@@ATHLETE.X thank you
@@ATHLETE.X I also wanted to ask about the calf muscles. If, for example, I am preparing to run 60 meters or a hundred meters, I need explosive calves. In this case, can I use kettlebells instead of a barbell when training the calf muscle push?
@@DR-N91 I would suggest a combination of bent knee calf raise and straight leg calf raise. You can choose whatever form of resistance that is available to you.
Also, hopping exercises at low heights with short ground contact times can be helpful. Jump rope is another option for low intensity plyometrics that help build the feet and calves.
Of course, sprinting itself will also develop the calf muscles.
@@ATHLETE.X thank you
🔥🔥🔥⚡️⚡️⚡️🧨🧨🧨🧨
Hi cody, I am a sprinter and use a time lap to measure my runs, I wanted to ask you what is the difference in measuring between the time lap and manual measurement? When you ran 6.94 in a time lapse does that mean you are worth 6.94 in a real competition give and take?
It is hard to say for sure, but in the past I am usually within +/- 0.05 at competitions compared to what I was able to run in practice in the previous 7-10 days. I think that because competition is more stimulating, you run a little faster there which makes up for the lack of reaction time measurement when using the touch pad. Also, wind can play a role. If I am testing the 100m or something close to it, sometimes I run faster times in competition than I did in practices that were recent to that competition.
Moral of the story is that the time is not perfectly accurate, but it is close enough to suggest what you're capable of, especially if the times are consistent. If your practice performances are inconsistent, then so will competitions.
@@ATHLETE.X Thank you very much for the answer, it sounds logical and that's how it feels to me too, good luck in the coming season, maybe we'll meet at the Masters competitions😉