Just a suggestion from personal experience training to improve sprinting and reading literature from famous coaches such as Charlie Francis, placing an exercise like the stiff leg deadllift the day before sprinting will greatly increase the risk of hamstring injury. In the Charlie Francis training system (a book well worth reading), 48 hours rest is given between each training session that had a high neurological demand. Heavy weight training would be done on the same day as speed development work, but always after to reduce the risk of injury. He didn't believe in plyometric exercises like hopping & bounding, because maximum speed sprinting is the ultimate plyometric activity with the shortest ground contact times. The weight room was used primarily to increase force production, while speed was developed by sprinting itself. He sometimes used light sleds that would not slow down an athlete by more than 10%. Heavier sleds, he believed would ingrain inappropriate motor patterns, which ultimately slowed athletes down.
I agree 100% with most of those points. I definitely think that sprinting is the ultimate plyometric exercise. Although I think plyometrics have their place as a form of variation from ONLY sprinting. Sled pulls are controversial, and the research is conflicting. I don't have the track & field experience to know if they could possibly slow an athlete down. I believe they have their place at least as a method to enhance acceleration performance. Just to clarify, the gym session is necessarily performed the day before the sprint session, it is just listed by order. I definitely agree that 48 hours rest should be given after doing stiff-leg deadlifts. Thanks for the insight 👍
really good and specific information you’re putting out here, I subscribed you for that! But are there recovery days between the sprint days (day1) and strength days (day2)? And if yes your week would consist of 8 days right? And one last thing, don’t you include longer distances like 100 or 150m for speed endurance?
Good questions. 1. There is not necessarily a recovery day between sprint & strength days. 2. Depends who you are working with. For field/team sport athlete, longer distances are not necessary. For a 100-400m sprinter, speed endurance work can also be implemented
Thank you for great content. My question is what can be done if i dont have external weight for plyometrics ( such as bounds and vertical jumps) in order to progress through season?
@@FlowHighPerformance1 Thank you. Some other questions if you dont mind. In your periodiztion videos you mostly create a program for 4-5 months, can i do one for 10 months (i.e. 8 blocks consisting of 5 weeks) and do power and plyometric training throughout the year? I wonder if i will be worn out at the end of the season if i start doing plyometrics and power training so early. And also if a single standing long jump or like 3 consecutive standing long jumps is better for early season? (which i should do first and progress to other?) I dont have a weight vest so i don't know how to progress horizontal plyometrics before switching it with bounds.
If i want a 20 minute 5k eventually, what 100m time should I aim for. I feel my frame is weak and not up to running. Id rather put muscle everywhere then lose whats not required as get closer to 5k goal.
@@FlowHighPerformance1 I don't have access to a sled but I have a weight vest and a decent hill nearby. Which is preferable please..... Or should I be thinking of both in combination? Thanks.
Is 25% of 1RM good enough for moderate load squat jumps and do we add more exercises or is of those exercises enough. Great videos by the way one of the best on TH-cam explains everything nice and clearly.
Just a suggestion from personal experience training to improve sprinting and reading literature from famous coaches such as Charlie Francis, placing an exercise like the stiff leg deadllift the day before sprinting will greatly increase the risk of hamstring injury. In the Charlie Francis training system (a book well worth reading), 48 hours rest is given between each training session that had a high neurological demand. Heavy weight training would be done on the same day as speed development work, but always after to reduce the risk of injury. He didn't believe in plyometric exercises like hopping & bounding, because maximum speed sprinting is the ultimate plyometric activity with the shortest ground contact times. The weight room was used primarily to increase force production, while speed was developed by sprinting itself. He sometimes used light sleds that would not slow down an athlete by more than 10%. Heavier sleds, he believed would ingrain inappropriate motor patterns, which ultimately slowed athletes down.
I agree 100% with most of those points.
I definitely think that sprinting is the ultimate plyometric exercise. Although I think plyometrics have their place as a form of variation from ONLY sprinting.
Sled pulls are controversial, and the research is conflicting. I don't have the track & field experience to know if they could possibly slow an athlete down. I believe they have their place at least as a method to enhance acceleration performance.
Just to clarify, the gym session is necessarily performed the day before the sprint session, it is just listed by order. I definitely agree that 48 hours rest should be given after doing stiff-leg deadlifts.
Thanks for the insight 👍
@@FlowHighPerformance1 No worries mate. Keep up the good work. Love watching your videos!
This has got to be the #1 speed training video ive ever seen
glad to heat it 👍
really good and specific information you’re putting out here, I subscribed you for that!
But are there recovery days between the sprint days (day1) and strength days (day2)? And if yes your week would consist of 8 days right?
And one last thing, don’t you include longer distances like 100 or 150m for speed endurance?
Good questions.
1. There is not necessarily a recovery day between sprint & strength days.
2. Depends who you are working with. For field/team sport athlete, longer distances are not necessary. For a 100-400m sprinter, speed endurance work can also be implemented
Such great info. Thank you
Thanks, glad you find it useful 👍
Great explanation and clear. 👍👍
Cheers 👍
Thank you for great content. My question is what can be done if i dont have external weight for plyometrics ( such as bounds and vertical jumps) in order to progress through season?
You can perform plyometric variations which have different SSC speeds. Eg. standing broad jumps = slow SSC, bounds = fast SSC 👍
@@FlowHighPerformance1 Thank you. Some other questions if you dont mind. In your periodiztion videos you mostly create a program for 4-5 months, can i do one for 10 months (i.e. 8 blocks consisting of 5 weeks) and do power and plyometric training throughout the year? I wonder if i will be worn out at the end of the season if i start doing plyometrics and power training so early. And also if a single standing long jump or like 3 consecutive standing long jumps is better for early season? (which i should do first and progress to other?) I dont have a weight vest so i don't know how to progress horizontal plyometrics before switching it with bounds.
I know I’m late but how are you supposed to use 10 kgs on squat jumps and repeated vert jumps? Dumbbells ?
dumbbells, weight vest, light barbell etc. Any implement will work 👍
If i want a 20 minute 5k eventually, what 100m time should I aim for. I feel my frame is weak and not up to running. Id rather put muscle everywhere then lose whats not required as get closer to 5k goal.
If you're training for a 5k you dont need to worry about max speed. Focus on longer, edurance type training 👍
Would weighted vest sprinting also be considered resisted training?
Yes, but the resistance it provides it slightly different to things like sled pulls or hill sprints
@@FlowHighPerformance1 I don't have access to a sled but I have a weight vest and a decent hill nearby. Which is preferable please..... Or should I be thinking of both in combination? Thanks.
Yes, hill sprints are good too 👍
Is 25% of 1RM good enough for moderate load squat jumps and do we add more exercises or is of those exercises enough.
Great videos by the way one of the best on TH-cam explains everything nice and clearly.
Yes, that should be enough for moderate load. That should be enough exercises 👍
What % of your 1RM should you do the strength lifts (trap bar deadlift ) in the first mesocycle?
There is no specific percentages. Just follow the rough rep ranges and adjust load accordingly 👍
Kindly give me assisted sprint training (without equipment) schedule for 12 weeks
Thank you
No problem 👍
Great Video!
Would you recommend a deload week between every mesocyle?
Yes 👍
what is considered a heavy load? 0,8 times body weight, 1,5 idk???
it is all relative you each individual. heavy means different things for different people. the principle if more important than the exact load 👍
Im a 14 yrs old guy, can I train like that?
Should be fine 👍
Can you give me a training programme for 1500m.
No
@@FlowHighPerformance1 lol
But heavier loads and low reps are best for hypertrophy adaptations so what is the point you try to make
this video is on training for speed...