Loving the videos. 🙌🏽 I started to add some drills like stepping backwards over "hurdles" and sorted my hip. Such a simple adjustment but changed the week of training for me 👏🏽👏🏽👏🏽
Got reccomended this outta nowhere, and now i am glad that i got it. Great Video bruh! In gym sessions what split do you follow or can you mention the lifts or routine your perform.
I’m glad you enjoyed it! In the gym we focus mostly on compound lifts so each day is a full body workout- we always have 1 or 2 big compounds such as Power clean or Step-Up, and then some lower body isolation & accessory work
@@joeferguson200 That’s fast last year in year 10 i got 11.05 and 22.05, hoping this year to drop some serious times and hopefully run for gb as you do Maybe in a couple years at british champs we could race 👀
you are toying with 90kg powercleans but strugle with deep frontsquats. how could that be? Are you so much stronger in the posteiror chain in those angles?
My strength is massively ankle/calf based so anything where I can utilise them I find easier, the front squats are quad dominant which is my weak area, so I’m prioritising them to try and improve my quad strength to match my ankle/calves
@@joeferguson200 I wouldn't do that. I believe sprinters should never ever build useless muscle mass. You are one of many examples that quads in a deep squat are useless for speed. It's no wonder why so many elite level sprinters have relative skinny under developed quads (Lyles, VanNiekerk, Lemaitre for example). Please don't make the mistake to think you need to hit certain strength numbers. At least not with the squat.
@@Leonidas-eu9bb You’re right, by no means am I looking for an elite level squat, I’m just looking to improve it to a decent level and focus on maximum force output at low reps rather than building muscle just so I can exert that extra force out of the blocks. When I first started front squatting I couldn’t even lift 100 for 1 and I’ve noticed my acceleration profile has improved since I’ve worked on this lift. I’m going to do my best to keep everything balanced and not sacrifice my strengths in other areas
@@joeferguson200 how do you think it's your ankle/calfs? Are you good at short GCT plyos aka do you have high RSI? I personally think vertical stiffness is overrated for speed and the true reason is core and hip power. Ankle stifness is just the transmission. Yes It's imporant but not the root cause. I have very good ankles but I don't ran like you do.
@@Leonidas-eu9bb Yeah my reactive strength is very good and it makes me efficient and gives a high force return. If you check my ankles during the drive phase there’s virtually no collapsing so it allows all my generated force to be returned. Obviously a lot of the speed is down to having trained efficient movement patterns and optimising my direction of force application, but I’m certain my stiff ankles have a fair contribution.
The progress from week 1 🤩❤️
Let’s go!❤️🔥
Loving the videos. 🙌🏽
I started to add some drills like stepping backwards over "hurdles" and sorted my hip. Such a simple adjustment but changed the week of training for me 👏🏽👏🏽👏🏽
Thanks a lot! That’s good to hear too 🙌🏼
Looking good mate👌
Thanks mate!
This makes me miss training ! Good videos
Thank you!
Barnsley’s finest
🤝
Got reccomended this outta nowhere, and now i am glad that i got it. Great Video bruh! In gym sessions what split do you follow or can you mention the lifts or routine your perform.
I’m glad you enjoyed it! In the gym we focus mostly on compound lifts so each day is a full body workout- we always have 1 or 2 big compounds such as Power clean or Step-Up, and then some lower body isolation & accessory work
What are the reps ranges and sets for hamstring rehab. Thanks!
I tend to go for 3 sets of each, and around the 8-10 rep range, and 45 second hold for the Iso’s
Great video , watched you race at British and was pleased to see a Yt series
What sort of times was you running in year 10 and year 11
Really appreciate it🙏🏼 As a year 11 (age16) I ran 10.9/11.08 and 22.35
@@joeferguson200 That’s fast
last year in year 10 i got 11.05 and 22.05, hoping this year to drop some serious times and hopefully run for gb as you do
Maybe in a couple years at british champs we could race 👀
@@leonf200m They are some great times! Keep up the good work and no doubt I’ll see you competing at British Champs
How many times do you train a week
The training week is 6 days, with 3X gym, 3X track and 1X circuits👊🏼
@@joeferguson200 damnn keep up the work, I am trying my own journey here to and amazing editing
you are toying with 90kg powercleans but strugle with deep frontsquats. how could that be? Are you so much stronger in the posteiror chain in those angles?
My strength is massively ankle/calf based so anything where I can utilise them I find easier, the front squats are quad dominant which is my weak area, so I’m prioritising them to try and improve my quad strength to match my ankle/calves
@@joeferguson200 I wouldn't do that. I believe sprinters should never ever build useless muscle mass. You are one of many examples that quads in a deep squat are useless for speed. It's no wonder why so many elite level sprinters have relative skinny under developed quads (Lyles, VanNiekerk, Lemaitre for example). Please don't make the mistake to think you need to hit certain strength numbers. At least not with the squat.
@@Leonidas-eu9bb You’re right, by no means am I looking for an elite level squat, I’m just looking to improve it to a decent level and focus on maximum force output at low reps rather than building muscle just so I can exert that extra force out of the blocks. When I first started front squatting I couldn’t even lift 100 for 1 and I’ve noticed my acceleration profile has improved since I’ve worked on this lift. I’m going to do my best to keep everything balanced and not sacrifice my strengths in other areas
@@joeferguson200 how do you think it's your ankle/calfs? Are you good at short GCT plyos aka do you have high RSI?
I personally think vertical stiffness is overrated for speed and the true reason is core and hip power. Ankle stifness is just the transmission. Yes It's imporant but not the root cause. I have very good ankles but I don't ran like you do.
@@Leonidas-eu9bb Yeah my reactive strength is very good and it makes me efficient and gives a high force return. If you check my ankles during the drive phase there’s virtually no collapsing so it allows all my generated force to be returned. Obviously a lot of the speed is down to having trained efficient movement patterns and optimising my direction of force application, but I’m certain my stiff ankles have a fair contribution.
Hello