Cody, I just found you on TH-cam, while sitting around, letting my hamstrings heal. I've competed for the last 4 years without any sort of coach or trainer, and it looks like your videos offer a lot of what I need to advance to the next level in my events. I run 50m, 60m 100m & 200m and depending on the event, I'm ranked Top 30 or better in the USA. I want to advance to top 15 or better, and stay injury free. I'll be watching and re-watching your videos the next 4 weeks, while I continue to rest and recover. May pick up some of your training material too. BTW.. I'm 68 years old, and earned my "All American" ranking with USATF this year, in all my events.
I wish you were around while I was in college playing ultimate frisbee. Would have saved me so much painful searching for useful information on the topic of sprinting. Awesome content. Glad to see someone that cares giving out good info.
Thanks a lot for watching, and for your kind comment. My main goal is for people to have enough info to hopefully make good decisions for their training, and to learn from my own mistakes. Ive felt the same way over time. There’s lots of info out there, but you’ve got to have a good filter in order to parse things out.
I’m a distance runner in high school that runs 7 days a week because I need to get consistent 50 miles per week, this is ok to do once a week? Like I would do this workout early in the morning and then do my regular easy run in the evening? I want to increase my speed because I wasn’t born very fast, just Average speed or even below average. So speed is limiting my 400m which is limiting my 800m/1600m
Track season works a bit differently in Australia for high school. We have 5 major meets in our year, so we have our school meet, then zone meets(schools in your district), regional meets(schools in your region), then state meet and if your good enough, then nationals. Basically you have to be in the top two in an event to compete at the next meet, so majority of people only run at the first one or two meets. Seasons a long way away but i was gonna ask, what do i do if season ends early for me?(I always get to regionals but i dont do well in the 100m finals so i only make it to state for 4x100m relay). Sorry for the long paragraph
Hey man, great question. Being realistic with yourself, I would aim to prep for a peak in the meet (or couple meets) you think you have a best shot of making it into. I would set up the training plan in a way which unloads training volume leading up to those initial meets so that way you have your best chance of qualifying through to the next round. As you get closer to those important meets, make sure to avoid anything that: -Causes soreness -Causes a lot of tension in hamstrings and groin -Is too high in volume
Great video! Love the examples. Just got a question, how do you maintain the strength you built during the off season, when the season begins and you can't strength train as much?
I like to use heavy power work or occasionally something like a heavy high-box squat to remind the body what it feels like to be forceful at lower velocities. I wouldn’t worry too much, as long as you’re incorporating some of that high intensity (but not maximal load) lifting. Make sure to check out my last 3 videos as they all talk about strength & power work as it relates to sprinting.
Generally I would say anything longer than 60m in total will exhibit too much deceleration to qualify as speed training, but if you do a long/slow build-up then the rep can end up being a bit longer. The period of the run where the athlete is at 100% effort shouldn't go over 60m.
In regard to speed capacity work, what are your thoughts on the perspective that it's not completely necessary and that max velocity work should be focused on because the faster you are, the greater your capacity for speed?
Generally speaking I’d rather work on running fast to 100, then 150, etc rather than run longer reps where the speeds are much slower. Like preparing for the 200 with fast 150’s rather than slower 300s. There may be cases where it’s good approach it differently, but that’s how I tend to do it. Prioritize intensity & speed as long as the athlete is healthy.
Yeah you need to account for all different types of work in the program, and consider whether taking away sprint volume is worth it or not given what you will use to replace it, whether that be plyos or something else.
Just being more disciplined with all the work involved and looking to keep growing. Coming up with the ideas, recording, editing, making charts, etc. is pretty time consuming so it’s mainly a matter of finishing what I start. There weren’t a lot of good sources for info when I was younger so I want to share what I’ve learned and continue to learn as time goes on.
For those 400m runners who aim to increase their speed, would u suggest them to do 3 combo workouts in a week？ ( the 3 different speed workouts u suggested in the video followed by speed endurance/specific endurance/ intensive or extensive tempo) Thanks！
I think 2-3 sessions touching on speed plus some specific endurance work would be good. Start with 2 and see how you feel. Also, probably best to leave extensive tempo on it’s own, mixing the speed qualities with intensive tempo/speed endurance or special endurance
You should not feel tired after a speed workout in the same way that you feel tired after doing 400m repeats. The “tired” of speed work will be felt more in your nervous system, making you less mentally clear or alert the next day or other related symptoms.
One of the few guys who correctly believes that running between 51-89% intensity is a complete waste of time for sprinters. At the end of the day, it's actually VERY simple, sprint as fast as your body can physically go as often as possible. Obviously, your CNS and muscles need time to recover so you can sprint at your bodies full potential, this is where flexibility, injury prevention (weightlifting to eliminate biomechanical imbalances etc. come in)... but, it all comes down to adjusting your training, rest, conditioning and recovery so that you can sprint the most amount of distance, at your bodies MAX (when your CNS and muscles are fully recovered). So, they guy who is able to rest and keep his body in a condition to sprint 600m at max velocity in a week is likely going to improve faster than a guy who only spends time sprinting 100m a max velocity in a week.
Do you really need to increase propulsion if your max velocity is attained or do you want to increase angle of fall which increases stride length.Just something to think about.
Hi, I wanted to ask you a question. I am a 15 year old boy who has hardly ever trained. I wanted to ask you if, in your opinion, by training frequently as a leg, calf and other workout I will be able to increase my speed by at least 3 miles / 5 kilometers per hour. I know it cannot be defined. But if you know more or less if you can improve the speed. Thanks for your future reply
When I was your age I was running 11.6-11.8 most of the time, and by age 24 I was running 10.6-10.8, so I definitely believe you can make significant improvement if you work consistently over time.
@@lorenzo3150 for your age that is a good place to start. Just focus on staying healthy, no injuries, and training consistently over many years, and you will get faster!
In may I have 4 meets 1 a week I wanna peak here. My question 1: should I do strength training still each week squats 4-6reps with like 50-60kg. 2: 2x30 1x40m all out 3 days before each meet?
I would advise against runs like that. I would prefer a 400m runner do shorter, repeated slow runs for endurance and aerobic capacity than a long continuous run. You can run for time, such a 30-60-90 second on grass, or for distances such as 400/500/600/800m depending on you’re a speed or endurance style 400 runner.
Awesume stuff.. awesume master coach. Thankyou for the content. I do have question and that is shouldnt a sprinter actleest just be strong enough to jog 5km slow? Even if its just ones a month? And also be able to do a 10 - 15 min light rope skipping? Also i personaly do believe you get what is called sprint fitniss.. example when i was younger and was sprinter i could for example do 4 - 5 sprint sessions in week. But now im so super unfit i can beraly do only 1 sprint session.. plus like 2*100m.. and my legs are stiff and tired. But thats becuase very unfit. And horrifyingly over weight. So yes im in war to become athlete again after manu years. I do jog like 2twice a week and hit the gym like ones. But i as i become fitter i wil increash my training. Thankyou for all grear info.
Yes i did learn that The only way to train fast fibre muscles are through high intensity work out and that it does not include any form of endurance But i still wana learn so much about how you train the two different muscle groups.. and in the end of day how you can combine them to perfect effectifnis.. example 200m to 400m athletes
Thanks a lot for watching! Good questions. I think you should be able to do something like a longer, slow jog, but that doesn’t mean you should go and do it. Using repeats of shorter runs is more useful for sprint performance in the 200m/400m, so doing something like extensive tempo is likely to be more effective. This type of work, if long enough (such as 6x60 seconds of running) will help your cardio/aerobic system but still keep the work closer to the demands of sprinting. It will also help with burning off fat, excess weight, and build some leg strength in people who have not trained a lot recently.
10.66 in competition, but that was a few years ago. Recently I ran 6.83 in the 60m, and have been clocking .96 fly 10's at 30-40m, 40-50m, 50-60m. With time and staying healthy, I think I will have a good shot at 10.5 or faster before I get too old and start getting slower haha.
Andy Sasso Honestly, applying too much stress to a 9 year old would do them no good, I’d say let them do their normal sports like soccer and basketball, just to keep fit. Or just do something like speed maintenance. Serious training starts around when they’re hitting puberty
Finally, an intelligent presentation on speed training. This was well done.
Could you do “HOME BODY WEIGHT” work outs that’ll help in building strength and help being explosive. Full body.
Cody, I just found you on TH-cam, while sitting around, letting my hamstrings heal.
I've competed for the last 4 years without any sort of coach or trainer, and it looks like your videos offer a lot of what I need to advance to the next level in my events. I run 50m, 60m 100m & 200m and depending on the event, I'm ranked Top 30 or better in the USA. I want to advance to top 15 or better, and stay injury free. I'll be watching and re-watching your videos the next 4 weeks, while I continue to rest and recover. May pick up some of your training material too.
BTW.. I'm 68 years old, and earned my "All American" ranking with USATF this year, in all my events.
Damn! You are insane!!!
I wish you were around while I was in college playing ultimate frisbee. Would have saved me so much painful searching for useful information on the topic of sprinting.
Awesome content. Glad to see someone that cares giving out good info.
Thanks a lot for watching, and for your kind comment.
My main goal is for people to have enough info to hopefully make good decisions for their training, and to learn from my own mistakes.
Ive felt the same way over time. There’s lots of info out there, but you’ve got to have a good filter in order to parse things out.
I’m a distance runner in high school that runs 7 days a week because I need to get consistent 50 miles per week, this is ok to do once a week?
Like I would do this workout early in the morning and then do my regular easy run in the evening?
I want to increase my speed because I wasn’t born very fast, just Average speed or even below average. So speed is limiting my 400m which is limiting my 800m/1600m
One of the best channels on sprinting
Track season works a bit differently in Australia for high school. We have 5 major meets in our year, so we have our school meet, then zone meets(schools in your district), regional meets(schools in your region), then state meet and if your good enough, then nationals. Basically you have to be in the top two in an event to compete at the next meet, so majority of people only run at the first one or two meets. Seasons a long way away but i was gonna ask, what do i do if season ends early for me?(I always get to regionals but i dont do well in the 100m finals so i only make it to state for 4x100m relay). Sorry for the long paragraph
Hey man, great question.
Being realistic with yourself, I would aim to prep for a peak in the meet (or couple meets) you think you have a best shot of making it into. I would set up the training plan in a way which unloads training volume leading up to those initial meets so that way you have your best chance of qualifying through to the next round.
As you get closer to those important meets, make sure to avoid anything that:
-Causes soreness
-Causes a lot of tension in hamstrings and groin
-Is too high in volume
Really appreciate your insight into speed performance and conditioning, I look forward to watching your videos. Thanks
On a 6 months period, can we make a progression from Speed Capacity for like 2 months to pure Speed ? Thank you in advance
Great video! Love the examples. Just got a question, how do you maintain the strength you built during the off season, when the season begins and you can't strength train as much?
I like to use heavy power work or occasionally something like a heavy high-box squat to remind the body what it feels like to be forceful at lower velocities. I wouldn’t worry too much, as long as you’re incorporating some of that high intensity (but not maximal load) lifting. Make sure to check out my last 3 videos as they all talk about strength & power work as it relates to sprinting.
So, a 60m top speed rep would be about 90m (30m for acceleration)?
Generally I would say anything longer than 60m in total will exhibit too much deceleration to qualify as speed training, but if you do a long/slow build-up then the rep can end up being a bit longer. The period of the run where the athlete is at 100% effort shouldn't go over 60m.
In regard to speed capacity work, what are your thoughts on the perspective that it's not completely necessary and that max velocity work should be focused on because the faster you are, the greater your capacity for speed?
Generally speaking I’d rather work on running fast to 100, then 150, etc rather than run longer reps where the speeds are much slower.
Like preparing for the 200 with fast 150’s rather than slower 300s.
There may be cases where it’s good approach it differently, but that’s how I tend to do it. Prioritize intensity & speed as long as the athlete is healthy.
Good video. Maybe you would be make a video how to compound gym's, plyometric's and track's sessions together in particular days in week?
Good idea! I’ll add it to the list.
Wickets speed workout during "speed development" phase, "speed maintenance" or "peaking"?
Should sprinting volume be lower than what you recommend if you also want to implement plyometrics and shock method?
Yeah you need to account for all different types of work in the program, and consider whether taking away sprint volume is worth it or not given what you will use to replace it, whether that be plyos or something else.
What's up with the explosion of content lately? You've become my go to for sprinting info.
Just being more disciplined with all the work involved and looking to keep growing. Coming up with the ideas, recording, editing, making charts, etc. is pretty time consuming so it’s mainly a matter of finishing what I start.
There weren’t a lot of good sources for info when I was younger so I want to share what I’ve learned and continue to learn as time goes on.
@@ATHLETE.X Thanks for putting in that work for us. Do you see anyone else's sprinting content (online) that you like?
In New to start doing the 60m event
For those 400m runners who aim to increase their speed, would u suggest them to do 3 combo workouts in a week？ ( the 3 different speed workouts u suggested in the video followed by speed endurance/specific endurance/ intensive or extensive tempo) Thanks！
I think 2-3 sessions touching on speed plus some specific endurance work would be good. Start with 2 and see how you feel.
Also, probably best to leave extensive tempo on it’s own, mixing the speed qualities with intensive tempo/speed endurance or special endurance
5:00
Excellent information, thank you so much
After I do speed workouts, I don’t feel tired at all. Is this going to affect the benefits and results of my progress?
You should not feel tired after a speed workout in the same way that you feel tired after doing 400m repeats.
The “tired” of speed work will be felt more in your nervous system, making you less mentally clear or alert the next day or other related symptoms.
Ok thank you
Excellent theories...well done. I truly was enlightened.
One of the few guys who correctly believes that running between 51-89% intensity is a complete waste of time for sprinters.
At the end of the day, it's actually VERY simple, sprint as fast as your body can physically go as often as possible. Obviously, your CNS and muscles need time to recover so you can sprint at your bodies full potential, this is where flexibility, injury prevention (weightlifting to eliminate biomechanical imbalances etc. come in)... but, it all comes down to adjusting your training, rest, conditioning and recovery so that you can sprint the most amount of distance, at your bodies MAX (when your CNS and muscles are fully recovered).
So, they guy who is able to rest and keep his body in a condition to sprint 600m at max velocity in a week is likely going to improve faster than a guy who only spends time sprinting 100m a max velocity in a week.
KX5Kat 600m?
You are very helpful brother, thank you so much
Quality info, keep up the good work
Thanks for the watch!
Thanks for your knowledge sharing.
Do you really need to increase propulsion if your max velocity is attained or do you want to increase angle of fall which increases stride length.Just something to think about.
Well done great stuff.
Thanks for watching!
Would it be okay to do a pull workout that includes deadlifting after a speed workout?
@C Whiting But I meant on the same day. I guess that would be okay as well?
@C Whiting Okay, ty
How do you maintain your top speed after your season ? Wouldn't you drop your top speed if you don't do any speed work in off-season ?
Can I do plyo training, speed training, and speed endurance training in the same week and process with it?
Great content Cody.
Thanks Desean!
Great info
What about relative strength and mass specific force training
Whats a good Programm for a Professionell Decathlete my Pbs are 11,05 48,95
Just came up with your channel, looks like I'll be benefitting tons from it, good work, best wishes, subbed. 👍
subscribed! super-nice content, looking forward to more.
Hi, I wanted to ask you a question. I am a 15 year old boy who has hardly ever trained. I wanted to ask you if, in your opinion, by training frequently as a leg, calf and other workout I will be able to increase my speed by at least 3 miles / 5 kilometers per hour. I know it cannot be defined. But if you know more or less if you can improve the speed. Thanks for your future reply
When I was your age I was running 11.6-11.8 most of the time, and by age 24 I was running 10.6-10.8, so I definitely believe you can make significant improvement if you work consistently over time.
@@ATHLETE.X ok thank you, 26.6 km/h Is a good speed?(Sorry for english, I am italian)
@@lorenzo3150 for your age that is a good place to start. Just focus on staying healthy, no injuries, and training consistently over many years, and you will get faster!
Hello, if i do speed workout, how long it takes to see the improvement on my top speed? Thanks 😊
Are you more partial to going from a long to short or short to long training cycle?
You are the man..... I just subscribe.
How many track sessions do you recomend per week?
2-3 for most people. You can go to the track on off days, but I wouldn’t suggest a lot of running or high velocity work more than that.
And that would be 2-3 different workouts? For example one speed workout and one acceleration workout?
Sir please send me off season workout for 400m
I need help with my training
What’s ur 100M pr
Yeet the speed
In may I have 4 meets 1 a week I wanna peak here. My question 1: should I do strength training still each week squats 4-6reps with like 50-60kg. 2: 2x30 1x40m all out 3 days before each meet?
what do you think about long runs of 10km for a 400m atlethe?,it makes you slower?
I would advise against runs like that. I would prefer a 400m runner do shorter, repeated slow runs for endurance and aerobic capacity than a long continuous run.
You can run for time, such a 30-60-90 second on grass, or for distances such as 400/500/600/800m depending on you’re a speed or endurance style 400 runner.
+ATHLETE.X a fartlek workout after the gym could work? I mean train it the days that I do not do track training
Yeah I think so, but make sure you have some rest breaks. If you keep running without stopping then you’re putting a large demand on type 1 fibers.
+ATHLETE.X Thankss,you're awesome
🔥
Gotta bring THE HEAT haha
Awesume stuff.. awesume master coach. Thankyou for the content.
I do have question and that is shouldnt a sprinter actleest just be strong enough to jog 5km slow? Even if its just ones a month? And also be able to do a 10 - 15 min light rope skipping?
Also i personaly do believe you get what is called sprint fitniss.. example when i was younger and was sprinter i could for example do 4 - 5 sprint sessions in week. But now im so super unfit i can beraly do only 1 sprint session.. plus like 2*100m.. and my legs are stiff and tired. But thats becuase very unfit. And horrifyingly over weight.
So yes im in war to become athlete again after manu years.
I do jog like 2twice a week and hit the gym like ones. But i as i become fitter i wil increash my training.
Thankyou for all grear info.
Yes i did learn that
The only way to train fast fibre muscles are through high intensity work out and that it does not include any form of endurance
But i still wana learn so much about how you train the two different muscle groups.. and in the end of day how you can combine them to perfect effectifnis.. example 200m to 400m athletes
Thanks a lot for watching! Good questions.
I think you should be able to do something like a longer, slow jog, but that doesn’t mean you should go and do it.
Using repeats of shorter runs is more useful for sprint performance in the 200m/400m, so doing something like extensive tempo is likely to be more effective. This type of work, if long enough (such as 6x60 seconds of running) will help your cardio/aerobic system but still keep the work closer to the demands of sprinting. It will also help with burning off fat, excess weight, and build some leg strength in people who have not trained a lot recently.
SPRINT TRAINING PROGRAMS: sprintingworkouts.com
Bro what’s your 100 time?
he runs 10.6
That cheetah being creepy though...
My cats freaked tf out when the cheetah first came home hahah.
@@ATHLETE.X It was photobombing your video! Love your content brotha. Keep up the good work.
what's your 100m time?
10.66 in competition, but that was a few years ago. Recently I ran 6.83 in the 60m, and have been clocking .96 fly 10's at 30-40m, 40-50m, 50-60m. With time and staying healthy, I think I will have a good shot at 10.5 or faster before I get too old and start getting slower haha.
hi
how would this apply to a 9 year old sprinter?
Andy Sasso Honestly, applying too much stress to a 9 year old would do them no good, I’d say let them do their normal sports like soccer and basketball, just to keep fit. Or just do something like speed maintenance. Serious training starts around when they’re hitting puberty
your time in 10second your worket one day time ing
Too much talking, show more visual if possible
your time in 10second your worket one day time ing