It's a great approach for people with a predominant weightlifting background, especially if you want to maintain your health and reduce the risk of injury.
Yes - and I'm working with various Div 1 Football programs on how they can diversify the implementation of the protocol at different times of the year and with different position groups. Sometimes, the emphasis will be more slanted to conditioning protocols, while other times it will be targeting repeat sprint ability.
Love this! Thanks Coach! For a Soccer player in season would you progressively add more rounds or increase the distance to 20m and 30m? Thanks again for all your videos!
I've never really done sprints but am interested to help with cutting weight. Is this a good place to start? As training progresses, would you recommend adding more rounds (10x10x3, then 10x10x4, then 10x10x5, etc, etc)?
If you haven't done much in the way of sprinting, I would start with 2-3 sets at a very easy acceleration pace (sub-maximal for sure). Put in some workouts, increase volume over several weeks and then gradually increase speed. You may find yourself settling in at 3-5 sets a few times a week, but it's a great workout for general strength, speed and cardiovascular fitness. I commonly get my hear rate up in the 150-170 bpm zone at my age (54 years old).
Yes - probably 3x per week, assuming your are doing a few things on other days (lifting, general fitness, etc). As the volume goes up to over 4 sets per workout, you do start to feel the residual fatigue and adjustments must be made to other training elements.
If you were to run this solo or with a partner, how many seconds of rest time would you have between each acceleration to have a similar workload to the one detailed in this video?
I think it would still be run similar. You would take the same amount of time to decelerate and set up for each run. In most cases, we can fit in 4-6 athletes without impeding their rhythm to complete the reps. It should typically take about 90-100 seconds to complete one set, with a 3 minute break. No different when doing it by yourself.
Thank you, Coach. I am much of a weight room guy who is venturing into sprinting. This information can be a good start for me.
It's a great approach for people with a predominant weightlifting background, especially if you want to maintain your health and reduce the risk of injury.
Thanks so much! It works like a charm!
Been using this regularly with great results. Both personally and in the clinic! Thanks for the content :)
That's awesome to hear! Thanks!
Harder workout than it sounds. Great stuff!
Yes - and I'm working with various Div 1 Football programs on how they can diversify the implementation of the protocol at different times of the year and with different position groups. Sometimes, the emphasis will be more slanted to conditioning protocols, while other times it will be targeting repeat sprint ability.
Enjoyed this! Thanks for breaking it down
I love this for my boys
Gold!! Thanks coach
Great for the serratus anterior
IDK why you ended up in my feed but THX
That hat 😆. Great stuff as always!
Yes - I was lucky enough to be part of that production and all I got was the hat! LOL!
good to see Paul Cheung out there!
Love this! Thanks Coach! For a Soccer player in season would you progressively add more rounds or increase the distance to 20m and 30m? Thanks again for all your videos!
You could, but I would start to lengthen recovery times and don't let your set volume exceed 120m.
I've never really done sprints but am interested to help with cutting weight. Is this a good place to start? As training progresses, would you recommend adding more rounds (10x10x3, then 10x10x4, then 10x10x5, etc, etc)?
If you haven't done much in the way of sprinting, I would start with 2-3 sets at a very easy acceleration pace (sub-maximal for sure). Put in some workouts, increase volume over several weeks and then gradually increase speed. You may find yourself settling in at 3-5 sets a few times a week, but it's a great workout for general strength, speed and cardiovascular fitness. I commonly get my hear rate up in the 150-170 bpm zone at my age (54 years old).
How many days a week are you typically doing this ? 2-3x? I train in my backyard so this template is perfect for me
Yes - probably 3x per week, assuming your are doing a few things on other days (lifting, general fitness, etc). As the volume goes up to over 4 sets per workout, you do start to feel the residual fatigue and adjustments must be made to other training elements.
@@DerekMHansen Will this program be effective if done once a week? I am new to sprinting and want to incorporate it in between strength training
Does the deceleration phase make it dangerous to do this workout with spikes on (lazy toes, tripping, etc.)? Thanks!
If athletes are wearing spikes on the track, we extended the deceleration zone to 15-20 meters so that they are not rushed to stop.
Thank you!
@@DerekMHansen
If you were to run this solo or with a partner, how many seconds of rest time would you have between each acceleration to have a similar workload to the one detailed in this video?
I think it would still be run similar. You would take the same amount of time to decelerate and set up for each run. In most cases, we can fit in 4-6 athletes without impeding their rhythm to complete the reps. It should typically take about 90-100 seconds to complete one set, with a 3 minute break. No different when doing it by yourself.
Can I gain muscle using this protocol?
Thanks in advance
Yes. We have had many athletes comment that they have noticed upper body hypertrophy in their arms, shoulders and chest.