This video has helped greatly, this definitely deserves more than 8,000 views. Thank you for your content and sharing your knowledge and passion for fitness.
right on man, so happy to hear that and I appreciate the feedback :) Lots more videos to come so stay tuned and be sure to check out my track playlist on my channel :)
A tone of information man Im not a track athlete I used to play soccer but I want get better and sprinting (100-200-400) doing some track workouts lately! keep it up Jaret!
Hey, man, Im a senior in high school and I'm about a month away from track season. I haven't run track since about 7th grade but for the 8 months have been lifting pretty seriously. I'm 6'1 or 6'2 and 166 lbs. My legs are very long and I'm very built to run (my father was an extremely good runner). I know fitness and lifting in and out and am making great progress. I wanna start track cause this is my last opportunity and I feel like I have good potential for it. I'm a month or so away and don't know how to start training. I'd like to continue bulking during track season although it may be rough. My cardio is weak but short distance I still have a lot of speed going for me. I plan to run 200 or 400 meter and track will be five days a week. I think I'll do push pull rest push pull rest during track season cause I don't think my legs can lift after track practice. I know it's a lot too handle but I'm very ambitious and wanna do this. I have school and everything in between and don't have much time so - how should I train in my scenario for both goals and what can I do to get ready for track? Additionally what lifting program can I run during track season and could you recommend any of your videos to watch because I don't have much time to watch them all. I greatly appreciate it man. Keep up the great content.
@@shanedean7783 woah, well that was 5 years ago but I finished district MVP. I’ve now graduated college and am 190 lean lbs as I’ve kept training since then
One huge problem I have with what you said, the 60-70% effort part. Charlie Franics covered extensively that there's pretty much no reason to do any training between 50-90%, if you're a sprinter. Seriously, what's the point? It's too fast to allow for CNS recovery. Also, because it's not neither slow nor fast, you're essentially rewiring your neurological system to fire slower, or, you're teaching your body to react and sprint slower.
Thanks Jaret:) Been following this training model for about a month now. Doing mostly Plyometrics, lifting, and some strength endurance. Looking forward to your next track vid:) hoping to see more endurance/base workouts for aspiring sprinters.
Q: Isn't it true that if you do something over and over again it becomes easier? If you run your race over and over again, by that logic, you'd get faster and faster right? Example: A 400m or a mile run over and over again should become easier and your muscles should become more and more efficient at it. In the gym, when you lift a weight over and over again, you get stronger right? Then you move on to a harder weight and so on. There is no "peak at the gym" where you can only lift a specific amount of weight for a specific amount of time and then you get weaker. So can you explain why training like you said will benefit you more than training the way I just described?
I thought I answered this...there is a peak actually. Or else people would just continue to lift more and more and run faster and faster their entire lives or athletic career which usually isn't the case. As you get closer to your genetic potential and as you train longer your progress slows down until you eventually reach your peak.
I mean yeah it took me 8 or 9 years to get close to my potential but you also hit little ceilings within each year as well...its just not as simple as saying if you want to get better at a 400 you just run 400's over and over...and same thing for bench, or squat. There are a lot of other things involved, but at a very basic level, then you could generalize things that way if you wanted...
I've got divisions in a week and a half. I NEVER run but somehow I placed as the fastest runner in my age at school. I'm a ballet dancer. I'm actually so scared to complete😢
Hey, Jaret I run the 800-meter run and I am an Endurance Athlete which means I am all slow-twitch. I also Swim and Bike. I am a triathlete. I could pentionally be running 1600 meter and the 3200 meter runs because of Cross-Country.
I think you videos are great and can't to see your future ones.I've one suggestion.Any chance you could lay out a gym plan for a track athlete.Starting in September through to May roughly,going through the sets and reps range for each phase of the training season and the right type of exercises used in each phase of training.
Honestly, that would take a lot of time and I would have to charge for something like that. I do however, have a sample workout you can do for a few months here: th-cam.com/video/9owt5dUR-mc/w-d-xo.html And I'll be adding more over the upcoming weeks and months so just stay tuned!
So I do Soccer and Track as a sophomore. Since soccer is during the winter I usually miss a lot of track training time should I worry about hammering out training between the two week gap between the sports, get workouts in when I can, or just leave it be? Also if you are going to make videos during the specific times of years for training you should make separate playlists just to make easier when the videos get older. That would be really cool thanks! Keep up the great work.
yes thats a great idea...I will be creating different playlists as I get up more track and field content for sure. And soccer is actually a perfect off season sport for track. You are getting solid base work along with some speed training from the short bursts during your games and practice so I'd just take that two week period off between sports and then hop right into the track training.
great information. I'm trying to set up a good base workout for my son who runs track in high school. He just got done in 10th grade and runs the 400 in 56;3 and the 200 in 24. trying to get those times down for next year. thank you.
your welcome! Not bad times at all there for your son. Stay tuned for more videos. I'll be uploading stuff that is applicable for the time of season so you can just follow right along with his training: )
This is my first year in high school track (9th) grade and youre videos helped alot! Wish i could have seen them earlier in my season, but i had tendonitis in my hip so my PR was 11.7 do you think i could break 11 by senior year?
Absolutely if you stay healthy and train correctly. Continue to watch the videos and follow along with the training and learn as much as you can about the sport and pay attention to how it affects your body and you'll do great.
Hey Jaret, thanks for the great info. I finished my junior season of track 2 weeks ago . I am a 100 and 200m guy and i noticed that my times were significantly slower then my times i was running when I was a sophomore. In fact i didn't Pr. one time this season and I don't why. Im thinking thats because I didn't train in the weightroom during the whole offseason. Im currently 5'8 138 pounds, do you think if I gained some muscle I will be fast again for my senior year?
Lean body mass does not have a negative effect in sprinting speed. I'm 5'9 and weigh 163 and I'm a 400 runner. If I was a 100-200 runner, I would gain weight and try and be in the 170s
Lifting and getting stronger in the gym is absolutely essential for running faster in the track. So yes, I think if you spend the off season lifting and getting stronger it will put you in a better position to run faster next season.
What is base work for and why do we need it? Also, I am kind of doing some base work with cross country right now. So that must be what Usain Bolt does? He gets right out of his Olympic Year and starts doing base work again. Is that really what he does?
Thank you for the video. I'm taking a Fitness test for a job soon. I'm sort of on the beginners level of running. I'm currently working on cutting my 1.5 mile down from 14:30 to 12:00. Would your custom plan be the best plan to purchase? I also need to improve my push ups.
Marissa Borrego hey! I can certainly help you improve your times, get stronger etc. shoot me an email and explain a little more what your fitness goals are and then I'll figure out what type of program would be best to help you meet those goals. Jaretcampisi@gmail.com 👍
I do not have a video covering this yet. The best way to recover after running is to follow your workouts with some light striders 3-5 reps of like 60-100 meters at 50% effort and then static stretching. Also, a solid diet will help with soreness as well. I'll be covering this topic in my next video most likely so stay tuned!
Okay. So, I'm gonna be a Junior in high school this year. I did AAU basketball this summer, and I have lots of endurance. I did resistance band training and just recently included the plyo workout you mentioned 2-3 times a week as well. My legs are getting stronger. When September-November comes, I'll be doing intramurals for basketball (we have to run miles daily and reach 6:30 to be on varsity) so I feel that would cover the base foundation I need for track season. Until Spring time when my season starts, is it okay if I still do the plyo workout possibly 2 times a week? Also, would it be appropriate to include the "In season Track lifting workout" as well or is that too much? Thank you
So what I'm getting from this video is that during the offseason I should lift and get stronger while going on distance runs to build endurance. No max training on the track. Offseason is to lay the foundation not to push to 100%.
can you also include in your next video ways in which you can mentally prepare for competition, or simply how u prepared for up coming events +Jaret Campisi
I made a video recently cover a similar topic of how to prepare for big races and the things I did physically and mentally in order to run my best. th-cam.com/video/sYauxrhyx7Q/w-d-xo.html
so happy to hear that! hopefully we can all get on the same page and then I can start making more workout videos for you guys thats applicable to the time of season and we can all kinda train together and get a nice little community going :)
I have a question. Should I include plyometrics in addition to lifting in the off season? As a high jumper, discus thrower and 400 runner I'm wondering if plyo during the off season will benefit in my more explosive events. Thanks for all the great videos btw!
Yes plyo's are great in the off season just don't overdo it. I'd recommend a plyo session no more than twice a week in the off season so you don't destroy your legs and do it on a soft surface :)
I was actually in the same boat. For high school athletes I really recommend playing another sport to stay in shape during the off season and starting your base work in december/january. Go out on 20-30 min runs around the neighborhood, jog to a hill and run some hills stuff like that. Don't workout more than 3 times a week though. Keep lifting in the gym as well and if you have access to a treadmill thats another option.
TP is correct but you do need to be careful about how much base work you do. Doing a lot of distance runs and slow twitch stuff can sap some of the speed from your legs until you add back in speed training so you have to be careful about running cross country. If you do chose to run cross, the coach should be modifying your workouts to make them less distance and volume as the other guys who mainly run the mile/two mile etc. so keep that in mind.
How should I structure my year if I plan on running winter track as well as spring track? Spring track starts pretty much a week after winter track ends so I feel pretty burnt out by the time spring rolls around. I want to perform my best in spring but I feel like that base I've built up in summer and early fall was "used" for the winter season
You should definitely stay off the track until your winter season begins and use that as your base for spring. Stick to lifting and recovering from track training in the summer and then transition into your winter training when that begins.
Hey jaret. Im your fan from Malaysia. I really adore your work and your tips regarding to this sport. I'm just started this sport around 3 years ago and i dont have any specific training according to my favorite event (100m & 200m) and i still cant reach my peak perfomance because of my faulty in training. Doesnt have the right schedule to be specific. I hope u can help me out like give an example of training schedule. I really hope you can help me out. Keep it up bro !
A typical training schedule during the season would look like this. Monday, Wednesday and Friday would be your track interval workout days. And then tuesday and thursday would be more technique specific so block starts, running and form drills. These are also the days you would want to do your lifting workouts. And then on the weekend you would use those days for recovery or possibly a short distance run followed by some light stretching. Hope that helps!
+Jaret Campisi so great man ! Really love it ! I'll work out on that for sure. Thankyou Jaret. I really hope you keep ongoing giving tips and motivational. Really support your work.
Hi am a beginner here in Nigeria and am having a low speed what can I do for that to work out and am also understand a coach you can hardly brake their rules
Hey Jaret, this was my first year running track as a High School Junior as I usually did baseball in the spring. I am a 400m runner(56s PB) and I play soccer in the Fall, as well as participate in Winter Track. My problem is that for soccer we have to run a 2mile time trial and heavy weight training is difficult with the distance running I have been doing. Soccer season will end at the start of Winter Track(End of November). Should I just really focus on my heavier lifting after soccer or is that cutting it close?
Soccer is actually a great off season sport for track. I'd focus your effort and training on soccer until the season ends and then switch over to the track lifting and training from there. You'll have a great base and be in a good position for the track season so don't sweat it :)
So if I have back to back seasons I ended cross country about a week ago and winter track starts in a few days should I start hammering hard workouts preparing for spring track sense I already did a base training
My state qualifier meet is this Friday. Today I just did light jogging, push ups, and pull ups (not enough to get sore). What should I be doing for the rest of the week to try and keep my peak?
quality reps at high speed and low distance early in the week. Do a tech day or two practicing the start of your race at 90-95% and then back off the last two days leading up to just some solid striders and accelerations with a good warm up and cooldown to keep you lose and mentally prepared for the race.
Hi I’m an upcoming junior in high school. I run the 100, 200, and 110 hurdles (12.04, 24.64, 17.64) and I was wondering if I should be focusing on lifting in the summer. I have been lifting and running on the track this summer, but I want to know if I should focus primarily on lifting to get much stronger. I’m asking because right now I am very skinny and pretty weak, and I think that my times could be much better if I got stronger and more explosive. Also, by minimal track work would working on hurdles be considered minimal? I am working on my form/technique, as well as my speed in between the hurdle, because I want to be three stepping consistently
thanks buddy, it took me years of running, coaching and personal experience to learn these things and I thought it might help clear things up for you guys :)
SO during the offseason, should I just get strongerin my upper body? or should I also be training my quads, hamstrings, glutes etc? because you said this is the time to let your legs rest. Also, no light jogging during offseason?
I meant let your legs rest and recover from the pounding of interval training. You should be doing full body lifts getting stronger over your entire body. I've got a sample lifting workout in the description :) Yes you can do some light jogging for sure in the off season along with some light tech work on the track but just no intense interval training.
Jaret, I'm 14 years old and I've got sports day next Friday and I just want to ask what my training and workouts I can do for sprinting, 100 - 200 to prepare so I can get fast as I can for next Friday. I'm decently fast I think I do 100 in 15 sec without blocks but with horrible form and etc. and I did 30m acceleration in 5.31 without blocks. (This is just details just if a particular area is bad) Also I'm a vegetarian and I'm confused how to apply diet for sprinting. I've previously done workouts for strength also. So considering this could you tell me what I should do to get faster for next week. Obviously this is not ideal and I do hope to carry on pursuing track and field after this. So could you tell me what I should do? Thanks :)
hey I have been doing insanity asylum volume 1 and 2 hybrid I was wondering if this would actually be better for longer distance like 400 or 800 or would it be good for running 100m and 200m aswell
So the way I'm gonna lift this summer is to increase my fast twitch muscle fibers, like lots of compound lifts with low reps and plyometrics. Doing things like running long distance runs wouldn't assist me in recruiting fast twitch muscle fibers, so I was thinking I could just do shorter runs off the track with high intensity three times a week. Would this be okay? And another thing, would it be okay to work on my technique on the track?
Yes that is all perfect for the off season. Just make sure the bulk of your intensity is spent in the weight room. The tech work on the track and the short distance runs etc should be low intensity and not super taxing on your body.
I am fit, but too heavy for my specific race, though I am still good at it, what in ways of running/cardio can I introduce this offseason to have a good starting point to start base training?
great question. the easiest way to control your weight is a combination of weight training, steady state cardio (jogging for example) and a solid diet. In order to lose weight you just have to be taking in less calories then you are using for an extended period of time. Start tracking your calories and weighing yourself each morning to get an idea of how much you're eating and then back off calories if the scale isn't dropping. I've got personal plans available on my website if you need help. You can check them out here: www.jcampfit.com :)
superb videos! a big thx to @jaret campisi! your videos help me a lot for track and field training at university! all the best from Salzburg,Austria you are an inspiration
hi Jaret! I am a 100 meter runner and a long jumper (medium/advanced) level (11.15s and 6.50m) what type of training do you recommend if my important meet is on the last week of october?
You should be on a sprint training program at this point then. Track workouts three times a week along with weight training. Start out with long we more strength endurance type and then slowly back off on the volume until you peak for you important meet. I'd be happy to write a plan for you. I've got them available on my website if you're interested. www.jcampfit.com
Hey. I primarily do Triple Jump and currently jump at National level for England under 17s. I was wandering if I should transfer over to a double arm movement, rather than a single arm movement to try and break my school record 2 years early from my final year. Do you think 1 month is long enough to change and perfect my arm movement to get a bigger distance? Or should I stick with my current technique.
That's a tough question. I think doing whatever comes natural to you is your best bet. I think you'd benefit more from getting stronger and working on plyometrics than trying to switch to new arm movement. I've got a weight training routine on my page that would be great for you and I'll be doing a plyo video in the future so stay tuned. And keep up the good work man!
How long do we do strength endurance work before adding in or transitioning into speed endurance? Also, during preseason, how many times is it good to do strength endurance a week?
If you're in highschool basework shouldn't start until your winter track season. As for runs in the off season or even early winter season don't ever go for more than 2-3 miles.
I was planning on doing alot of hard running workout workouts and power lift throughout the whole summer and I have summer,winter, and spring track seasons. As a short sprinter what base workouts should I do to still work hard?
Being a strictly 100 meter you have a little more play with your workouts. You'll still need over training base work (meaning doing longer interval workouts then your actual race) so doing 250's, 200's and 150's would be great for your base work. Lifting is huge for you guys so thats what I would stick to over the summer. You can also do some light general endurance stuff and either start your season a little later when they are on the track or just hop in with the other base work to get in great shape.
I'll be a junior in the fall and I hugely recommend you take the summer off. Don't run at all and just lift. powerlift, Olympic lift, just stuff like that. Once school starts begin pre season work. If you want to I highly recommend wrestling, I do it and I find it helps a lot with endurance and the mind set of competition.
yes it would be different for a triple jumper. For people who are strictly jumpers or short sprinters you wouldn't need as much of a base as that will sap your explosiveness much more than for the other events. You would basically want to stick to the gym and some light tech work over the summer. Your base work would be more around plyos and explosive stuff on the track and in the gym. You would still want to do speed work as well so you'd do a little bit of overtraining etc but not nearly as much as say a 400.
at the 8 min mark you state that if you do speed workouts all summer you will get faster, but wont matter because...well i actually dont understand why that isn't a good thing. but the question is, if im not concerned with competition and just want to become as fast as i can become can i combine off season and in season workouts and do those year round?
I run both hurdles and i just finished my sophmore season with the best form i believe possible. Is there something i can do to prevent my form getting rusty pver the summer.
Jake is correct. You can go to the track once or twice a week to do some light running and practice form drills, do some striders etc. Otherwise spend your off season in the gym and playing other sports, general endurance stuff.
Probably not casual. The 400m consists of many phases. The 400m is probably the hardest race. You want to have a high intensity workout as well as you running those miles. What is going to help you is your fitness for those last 30 meters. That is where your high intensity and that endurance comes in to secure your win
+Farris Fathallah very true but i said casual because 2 miles is not allot and because jarret has said that off season shouldnt be intense it should just be weights and casual longer distance.
Yea I have noticed that you keep on building from the year before. I don't normally do anything at all over the summers but this summer I will for sure and see what difference it will make for me my coming senior year. I started off as a freshman running 11.2 in the 100m then dropped to 11.0, sophomore year I started with 11.1 and dropped to 10.8 and now junior year I was running 11.0 at the start and dropped to 10.6. Similar thing with my 200m. Cant wait for your workout videos! Check my videos out if you want!
Yes that is exactly how the progression should go and those are some solid times my man. Keep up the good work, I'll check your videos out when I get a chance :)
Yes you can do some light distance runs, get stronger in the gym, do some form running stuff on the track, and if you do any base interval workouts you'd want to do 300's and 400's at like 70% effort, hills are great too.
Thank you for explaining, off season track and field workouts. I approached this past year season total wrong. I was running on the track all last summer. I have question still, is it ok to do yoga type stretches on the days I'm not lifting as well as ab workouts?
yes its certainly ok to do yoga workouts and stretching with abs on your off days, thats actually perfect to help keep you flexible and help with recovery
Base work means longer, slower, less intense type training. Its laying a foundation for the interval track workouts to come in the future. Spend your summer in the gym lifting and getting stronger and add in some general endurance stuff now and then :)
That is correct. I ran a bunch of 46 sec 400's in the open and split some 45's on relays. My best event was actually the 400 hurdles where I ran 49 sec and was an NCAA All American, Big Ten Champ, Qualified for the Olympic Trials and was one of the top hurdlers in the world my senior year in college :)
Field athletes training is really based around technique training on the track and getting stronger in the gym. You don't have to worry about base running training but the lifting still applys.
My track meet is next week...I have already backed up from too much training....what should I do? Sleep more? What kind of food should I be munchin' on before the meet or during the meet?please help.
Sleep is great for sure, try to get 8 hours a night. Diet is also very important. Focus on high quality foods, natural, organic etc. During the meet fruit is great, bagels in the morning or oatmeal. For general diet tips check out my website. www.jcampfit.com/nutrition Good luck buddy!
This video has helped greatly, this definitely deserves more than 8,000 views. Thank you for your content and sharing your knowledge and passion for fitness.
right on man, so happy to hear that and I appreciate the feedback :)
Lots more videos to come so stay tuned and be sure to check out my track
playlist on my channel :)
What was your time for 200m and 100m
thanks
Could you do a video about nutrition for a T&F athlete, a sprinter?
Jaret your videos are as good as usual, you rock, thank you.
absolutely. This might be the next one I make, great idea.
A tone of information man Im not a track athlete I used to play soccer but I want get better and sprinting (100-200-400) doing some track workouts lately! keep it up Jaret!
Yeah buddy! Interval training is a great addition to your lifting workouts as well so definitely include some of these workouts in your arsenal.
Hey, man, Im a senior in high school and I'm about a month away from track season. I haven't run track since about 7th grade but for the 8 months have been lifting pretty seriously. I'm 6'1 or 6'2 and 166 lbs. My legs are very long and I'm very built to run (my father was an extremely good runner). I know fitness and lifting in and out and am making great progress. I wanna start track cause this is my last opportunity and I feel like I have good potential for it. I'm a month or so away and don't know how to start training. I'd like to continue bulking during track season although it may be rough. My cardio is weak but short distance I still have a lot of speed going for me. I plan to run 200 or 400 meter and track will be five days a week. I think I'll do push pull rest push pull rest during track season cause I don't think my legs can lift after track practice. I know it's a lot too handle but I'm very ambitious and wanna do this. I have school and everything in between and don't have much time so - how should I train in my scenario for both goals and what can I do to get ready for track? Additionally what lifting program can I run during track season and could you recommend any of your videos to watch because I don't have much time to watch them all. I greatly appreciate it man. Keep up the great content.
How did your last season go bro
@@shanedean7783 woah, well that was 5 years ago but I finished district MVP. I’ve now graduated college and am 190 lean lbs as I’ve kept training since then
One huge problem I have with what you said, the 60-70% effort part. Charlie Franics covered extensively that there's pretty much no reason to do any training between 50-90%, if you're a sprinter. Seriously, what's the point? It's too fast to allow for CNS recovery. Also, because it's not neither slow nor fast, you're essentially rewiring your neurological system to fire slower, or, you're teaching your body to react and sprint slower.
"Tyson... and Gay" lol
Thanks Jaret. This is what I've been telling my athletes. Thanks for reinforcing my thinking.
Track vids are by far the most helpful! Thanks.👌🏻
haha good to know and I love making them so lots more coming!
Thanks Jaret:) Been following this training model for about a month now. Doing mostly Plyometrics, lifting, and some strength endurance. Looking forward to your next track vid:) hoping to see more endurance/base workouts for aspiring sprinters.
Q: Isn't it true that if you do something over and over again it becomes easier? If you run your race over and over again, by that logic, you'd get faster and faster right? Example: A 400m or a mile run over and over again should become easier and your muscles should become more and more efficient at it. In the gym, when you lift a weight over and over again, you get stronger right? Then you move on to a harder weight and so on. There is no "peak at the gym" where you can only lift a specific amount of weight for a specific amount of time and then you get weaker. So can you explain why training like you said will benefit you more than training the way I just described?
Yeah I your right, your muscles adapt to get faster. I'm so glad I saw this question.
I thought I answered this...there is a peak actually. Or else people would just continue to lift more and more and run faster and faster their entire lives or athletic career which usually isn't the case. As you get closer to your genetic potential and as you train longer your progress slows down until you eventually reach your peak.
But wouldn't it take years for you to peak? Especially if you just started?
I mean yeah it took me 8 or 9 years to get close to my potential but you also hit little ceilings within each year as well...its just not as simple as saying if you want to get better at a 400 you just run 400's over and over...and same thing for bench, or squat. There are a lot of other things involved, but at a very basic level, then you could generalize things that way if you wanted...
Thank you bro . You keep me from making one of the biggest mistake in my tracks career. This summer I was going to do a lot of interval training.
yeah dude def don't do that. haha
I've got divisions in a week and a half. I NEVER run but somehow I placed as the fastest runner in my age at school. I'm a ballet dancer. I'm actually so scared to complete😢
Hey, Jaret I run the 800-meter run and I am an Endurance Athlete which means I am all slow-twitch. I also Swim and Bike. I am a triathlete. I could pentionally be running 1600 meter and the 3200 meter runs because of Cross-Country.
running a 100 and 200 and 400 meter would not help me and would be very painful for me.
I think you videos are great and can't to see your future ones.I've one suggestion.Any chance you could lay out a gym plan for a track athlete.Starting in September through to May roughly,going through the sets and reps range for each phase of the training season and the right type of exercises used in each phase of training.
Honestly, that would take a lot of time and I would have to charge for something like that. I do however, have a sample workout you can do for a few months here: th-cam.com/video/9owt5dUR-mc/w-d-xo.html And I'll be adding more over the upcoming weeks and months so just stay tuned!
Just want to thank you for all the great videos and info. It has certainly helped me coach some kids for track and field.
So I do Soccer and Track as a sophomore. Since soccer is during the winter I usually miss a lot of track training time should I worry about hammering out training between the two week gap between the sports, get workouts in when I can, or just leave it be? Also if you are going to make videos during the specific times of years for training you should make separate playlists just to make easier when the videos get older. That would be really cool thanks! Keep up the great work.
yes thats a great idea...I will be creating different playlists as I get up more track and field content for sure. And soccer is actually a perfect off season sport for track. You are getting solid base work along with some speed training from the short bursts during your games and practice so I'd just take that two week period off between sports and then hop right into the track training.
Thanks glad I could help!
great information. I'm trying to set up a good base workout for my son who runs track in high school. He just got done in 10th grade and runs the 400 in 56;3 and the 200 in 24. trying to get those times down for next year. thank you.
your welcome! Not bad times at all there for your son. Stay tuned for more videos. I'll be uploading stuff that is applicable for the time of season so you can just follow right along with his training: )
Can you go into the advanced stuff in another video?
I've got an entire playlist of track videos here so be sure to check them out!
th-cam.com/play/PLajCCJPKsDWx1w9ufPNTiexNmQVJYaKj_.html
This is my first year in high school track (9th) grade and youre videos helped alot! Wish i could have seen them earlier in my season, but i had tendonitis in my hip so my PR was 11.7 do you think i could break 11 by senior year?
Absolutely if you stay healthy and train correctly. Continue to watch the videos and follow along with the training and learn as much as you can about the sport and pay attention to how it affects your body and you'll do great.
What should my summer training consist of and when should I start I'm 15
The time is now
Hey Jaret, thanks for the great info. I finished my junior season of track 2 weeks ago . I am a 100 and 200m guy and i noticed that my times were significantly slower then my times i was running when I was a sophomore. In fact i didn't Pr. one time this season and I don't why. Im thinking thats because I didn't train in the weightroom during the whole offseason. Im currently 5'8 138 pounds, do you think if I gained some muscle I will be fast again for my senior year?
I'm about 5'9 and 150 and hoping to get 155 or 160 by January. Definitely hit the weights.
Lean body mass does not have a negative effect in sprinting speed. I'm 5'9 and weigh 163 and I'm a 400 runner. If I was a 100-200 runner, I would gain weight and try and be in the 170s
Lifting and getting stronger in the gym is absolutely essential for running faster in the track. So yes, I think if you spend the off season lifting and getting stronger it will put you in a better position to run faster next season.
Hey man, when do we do explosive workouts...pre season ? Season?
What is base work for and why do we need it? Also, I am kind of doing some base work with cross country right now. So that must be what Usain Bolt does? He gets right out of his Olympic Year and starts doing base work again. Is that really what he does?
Thank you for the video. I'm taking a Fitness test for a job soon. I'm sort of on the beginners level of running. I'm currently working on cutting my 1.5 mile down from 14:30 to 12:00. Would your custom plan be the best plan to purchase? I also need to improve my push ups.
Marissa Borrego hey! I can certainly help you improve your times, get stronger etc. shoot me an email and explain a little more what your fitness goals are and then I'll figure out what type of program would be best to help you meet those goals. Jaretcampisi@gmail.com 👍
Do you have a video on rolling out knots or how to recover after running?
I do not have a video covering this yet. The best way to recover after running is to follow your workouts with some light striders 3-5 reps of like 60-100 meters at 50% effort and then static stretching. Also, a solid diet will help with soreness as well. I'll be covering this topic in my next video most likely so stay tuned!
Okay. So, I'm gonna be a Junior in high school this year. I did AAU basketball this summer, and I have lots of endurance. I did resistance band training and just recently included the plyo workout you mentioned 2-3 times a week as well. My legs are getting stronger. When September-November comes, I'll be doing intramurals for basketball (we have to run miles daily and reach 6:30 to be on varsity) so I feel that would cover the base foundation I need for track season. Until Spring time when my season starts, is it okay if I still do the plyo workout possibly 2 times a week? Also, would it be appropriate to include the "In season Track lifting workout" as well or is that too much? Thank you
What about summer and AAU track?
So what I'm getting from this video is that during the offseason I should lift and get stronger while going on distance runs to build endurance. No max training on the track. Offseason is to lay the foundation not to push to 100%.
Yes that is exactly correct! I think you guys are starting to get it :)
can you also include in your next video ways in which you can mentally prepare for competition,
or simply how u prepared for up coming events +Jaret Campisi
I made a video recently cover a similar topic of how to prepare for big races and the things I did physically and mentally in order to run my best.
th-cam.com/video/sYauxrhyx7Q/w-d-xo.html
+Jaret Campisi thanks
One of your best vids, really helps a lot ,thanks 👍
so happy to hear that! hopefully we can all get on the same page and then I can start making more workout videos for you guys thats applicable to the time of season and we can all kinda train together and get a nice little community going :)
I have a question. Should I include plyometrics in addition to lifting in the off season? As a high jumper, discus thrower and 400 runner I'm wondering if plyo during the off season will benefit in my more explosive events. Thanks for all the great videos btw!
Yes plyo's are great in the off season just don't overdo it. I'd recommend a plyo session no more than twice a week in the off season so you don't destroy your legs and do it on a soft surface :)
+Jaret Campisi awesome thank you!
I live near Buffalo and don't have an indoor track so what do I do in the winter when track is coming up?
I'd like to hear this as well.
^^
I was actually in the same boat. For high school athletes I really recommend playing another sport to stay in shape during the off season and starting your base work in december/january. Go out on 20-30 min runs around the neighborhood, jog to a hill and run some hills stuff like that. Don't workout more than 3 times a week though. Keep lifting in the gym as well and if you have access to a treadmill thats another option.
thank you soo much you have no idea how long I have been searching for this
quick question in the off season doing weight training what type of rep ranges should I do as a sprinter
What about if you sprint in track but you do cross country as well, does that change anything? Workout wise
long distance just provides endurance for you to carry out your track trainings
100m runners... meh but from 400m onwards it helps alot
TP is correct but you do need to be careful about how much base work you do. Doing a lot of distance runs and slow twitch stuff can sap some of the speed from your legs until you add back in speed training so you have to be careful about running cross country. If you do chose to run cross, the coach should be modifying your workouts to make them less distance and volume as the other guys who mainly run the mile/two mile etc. so keep that in mind.
How should I structure my year if I plan on running winter track as well as spring track? Spring track starts pretty much a week after winter track ends so I feel pretty burnt out by the time spring rolls around. I want to perform my best in spring but I feel like that base I've built up in summer and early fall was "used" for the winter season
You should definitely stay off the track until your winter season begins and use that as your base for spring. Stick to lifting and recovering from track training in the summer and then transition into your winter training when that begins.
+Jaret Campisi I have a 100m race coming up in 3 months.What should I be doing leading up to my race
You should be following my run faster program!
www.jcampfit.com/store/p31/100%2F200_Run_Faster_Program_%28In_Season%29.html
Hey jaret. Im your fan from Malaysia. I really adore your work and your tips regarding to this sport. I'm just started this sport around 3 years ago and i dont have any specific training according to my favorite event (100m & 200m) and i still cant reach my peak perfomance because of my faulty in training. Doesnt have the right schedule to be specific. I hope u can help me out like give an example of training schedule. I really hope you can help me out. Keep it up bro !
A typical training schedule during the season would look like this. Monday, Wednesday and Friday would be your track interval workout days. And then tuesday and thursday would be more technique specific so block starts, running and form drills. These are also the days you would want to do your lifting workouts. And then on the weekend you would use those days for recovery or possibly a short distance run followed by some light stretching. Hope that helps!
+Jaret Campisi so great man ! Really love it ! I'll work out on that for sure. Thankyou Jaret. I really hope you keep ongoing giving tips and motivational. Really support your work.
Fantastic video. It clears up so much brother! Thanks.
Thanks man, happy to hear that! Stay tuned for lots more videos :)
Hi am a beginner here in Nigeria and am having a low speed what can I do for that to work out and am also understand a coach you can hardly brake their rules
Is there any eating diet I can do over the summer?
thats an excellent question and one I might cover in my next video
Hey Jaret, this was my first year running track as a High School Junior as I usually did baseball in the spring. I am a 400m runner(56s PB) and I play soccer in the Fall, as well as participate in Winter Track. My problem is that for soccer we have to run a 2mile time trial and heavy weight training is difficult with the distance running I have been doing. Soccer season will end at the start of Winter Track(End of November). Should I just really focus on my heavier lifting after soccer or is that cutting it close?
Soccer is actually a great off season sport for track. I'd focus your effort and training on soccer until the season ends and then switch over to the track lifting and training from there. You'll have a great base and be in a good position for the track season so don't sweat it :)
Ok great. Thank you for the advice!
So if I have back to back seasons I ended cross country about a week ago and winter track starts in a few days should I start hammering hard workouts preparing for spring track sense I already did a base training
My state qualifier meet is this Friday. Today I just did light jogging, push ups, and pull ups (not enough to get sore). What should I be doing for the rest of the week to try and keep my peak?
quality reps at high speed and low distance early in the week. Do a tech day or two practicing the start of your race at 90-95% and then back off the last two days leading up to just some solid striders and accelerations with a good warm up and cooldown to keep you lose and mentally prepared for the race.
Jaret Campisi Thanks man, hopefully I can make it to states this year!
Hi I’m an upcoming junior in high school. I run the 100, 200, and 110 hurdles (12.04, 24.64, 17.64) and I was wondering if I should be focusing on lifting in the summer. I have been lifting and running on the track this summer, but I want to know if I should focus primarily on lifting to get much stronger. I’m asking because right now I am very skinny and pretty weak, and I think that my times could be much better if I got stronger and more explosive. Also, by minimal track work would working on hurdles be considered minimal? I am working on my form/technique, as well as my speed in between the hurdle, because I want to be three stepping consistently
Good video, just ran at state so I'll start training again in a week or two
Right on! Congrats on making it to states and make sure to give yourself a few weeks to rest and recover not only physically but mentally as well.
good video man, never really thought of it like that in a way.
thanks buddy, it took me years of running, coaching and personal experience to learn these things and I thought it might help clear things up for you guys :)
SO during the offseason, should I just get strongerin my upper body? or should I also be training my quads, hamstrings, glutes etc? because you said this is the time to let your legs rest. Also, no light jogging during offseason?
I meant let your legs rest and recover from the pounding of interval training. You should be doing full body lifts getting stronger over your entire body. I've got a sample lifting workout in the description :) Yes you can do some light jogging for sure in the off season along with some light tech work on the track but just no intense interval training.
Jaret, I'm 14 years old and I've got sports day next Friday and I just want to ask what my training and workouts I can do for sprinting, 100 - 200 to prepare so I can get fast as I can for next Friday. I'm decently fast I think I do 100 in 15 sec without blocks but with horrible form and etc. and I did 30m acceleration in 5.31 without blocks. (This is just details just if a particular area is bad) Also I'm a vegetarian and I'm confused how to apply diet for sprinting. I've previously done workouts for strength also. So considering this could you tell me what I should do to get faster for next week. Obviously this is not ideal and I do hope to carry on pursuing track and field after this. So could you tell me what I should do? Thanks :)
Great videos Jaret keep it going 💪🏼
so happy to hear that! Lots more coming so stay tuned :)
Can I do base work and hit the gym at the same time
hey I have been doing insanity asylum volume 1 and 2 hybrid I was wondering if this would actually be better for longer distance like 400 or 800 or would it be good for running 100m and 200m aswell
So the way I'm gonna lift this summer is to increase my fast twitch muscle fibers, like lots of compound lifts with low reps and plyometrics. Doing things like running long distance runs wouldn't assist me in recruiting fast twitch muscle fibers, so I was thinking I could just do shorter runs off the track with high intensity three times a week. Would this be okay? And another thing, would it be okay to work on my technique on the track?
Yes that is all perfect for the off season. Just make sure the bulk of your intensity is spent in the weight room. The tech work on the track and the short distance runs etc should be low intensity and not super taxing on your body.
Plz go in depth on the off season. Like show us all the workouts and exercises us sprinters should be doing
I've got a track off season video here: th-cam.com/video/dVUmGYCopxs/w-d-xo.html and will be doing more in the future so stay tuned!
I am fit, but too heavy for my specific race, though I am still good at it, what in ways of running/cardio can I introduce this offseason to have a good starting point to start base training?
great question. the easiest way to control your weight is a combination of weight training, steady state cardio (jogging for example) and a solid diet. In order to lose weight you just have to be taking in less calories then you are using for an extended period of time.
Start tracking your calories and weighing yourself each morning to get an idea of how much you're eating and then back off calories if the scale isn't dropping.
I've got personal plans available on my website if you need help. You can check them out here: www.jcampfit.com :)
superb videos! a big thx to @jaret campisi! your videos help me a lot for track and field training at university! all the best from Salzburg,Austria you are an inspiration
Thanks Lucas, I'm so happy to hear that! Keep up the good work and stay tuned for lots more content :)
hi Jaret! I am a 100 meter runner and a long jumper (medium/advanced) level (11.15s and 6.50m) what type of training do you recommend if my important meet is on the last week of october?
You should be on a sprint training program at this point then. Track workouts three times a week along with weight training. Start out with long we more strength endurance type and then slowly back off on the volume until you peak for you important meet. I'd be happy to write a plan for you. I've got them available on my website if you're interested. www.jcampfit.com
That makes a lot more sense to me now. I'm going to work hard in the gym all summer :D
haha exactly. Now you are getting it. :)
Hey. I primarily do Triple Jump and currently jump at National level for England under 17s. I was wandering if I should transfer over to a double arm movement, rather than a single arm movement to try and break my school record 2 years early from my final year. Do you think 1 month is long enough to change and perfect my arm movement to get a bigger distance? Or should I stick with my current technique.
That's a tough question. I think doing whatever comes natural to you is your best bet. I think you'd benefit more from getting stronger and working on plyometrics than trying to switch to new arm movement. I've got a weight training routine on my page that would be great for you and I'll be doing a plyo video in the future so stay tuned. And keep up the good work man!
Thanks!
How long do we do strength endurance work before adding in or transitioning into speed endurance? Also, during preseason, how many times is it good to do strength endurance a week?
plz reply
this video was amazing, thank you so much!
Would plyometrics and short hill sprints be considered basework for a sprinter?
yes along with some lifting and a longer interval workout now and then and you'll be golden :)
+Jaret Campisi Longer interval like 300s and 200s at 60-70%?
+CallMeClutch yes sir 👍
Can you make a off season workout
I've got a lifting workout here you can do three times a week Mon/Wed/Fri
th-cam.com/video/dVUmGYCopxs/w-d-xo.html
as a 100m, 200m, 400m runner and hurdler how long would i do base work for and how far would longer runs be?
If you're in highschool basework shouldn't start until your winter track season. As for runs in the off season or even early winter season don't ever go for more than 2-3 miles.
Thanks! these videos are great
I was planning on doing alot of hard running workout workouts and power lift throughout the whole summer and I have summer,winter, and spring track seasons. As a short sprinter what base workouts should I do to still work hard?
Being a strictly 100 meter you have a little more play with your workouts. You'll still need over training base work (meaning doing longer interval workouts then your actual race) so doing 250's, 200's and 150's would be great for your base work. Lifting is huge for you guys so thats what I would stick to over the summer. You can also do some light general endurance stuff and either start your season a little later when they are on the track or just hop in with the other base work to get in great shape.
Thanks for the tips and great vids keep it up! And you should do a nutrition video too because that's really important
Jaret Campisi can a 14 year old still lift Weights at the gym coz my doctor told me to not lift weights till I'm atleast 16/17 ol
im going to be a sophomore in high school in the fall. would it be a good idea to do track all year round because i dont play other sports.
I'll be a junior in the fall and I hugely recommend you take the summer off. Don't run at all and just lift. powerlift, Olympic lift, just stuff like that. Once school starts begin pre season work. If you want to I highly recommend wrestling, I do it and I find it helps a lot with endurance and the mind set of competition.
Moving to Cali to hire you as my PT lol
haha done!
Liked before I even watched :)
Same
haha thanks guys :)
Great video, train smart
amen brother!
Just got the jcampfit, cant wait!
just got the jcampfit what?
CUSTOM TRACK AND FIELD TRAINING PROGRAM. woops caps
haha oh right on. Are you chance?
yep
i use this account for uploading and watching videos :D
yeah buddy, can't wait to see how you like it!
What if I'm doing winter track
I know you're a runner, but do you have any insight on whether or not this would be different for a triple jumper?
yes it would be different for a triple jumper. For people who are strictly jumpers or short sprinters you wouldn't need as much of a base as that will sap your explosiveness much more than for the other events. You would basically want to stick to the gym and some light tech work over the summer. Your base work would be more around plyos and explosive stuff on the track and in the gym. You would still want to do speed work as well so you'd do a little bit of overtraining etc but not nearly as much as say a 400.
at the 8 min mark you state that if you do speed workouts all summer you will get faster, but wont matter because...well i actually dont understand why that isn't a good thing. but the question is, if im not concerned with competition and just want to become as fast as i can become can i combine off season and in season workouts and do those year round?
Sonic Striker SpeedXzeed you would still want to do a standard off season training program followed by an in season plan etc yes
Thanks for the quick reply! I just feel bad for not running as much because i think my stamina or endurance will decrease drastically
Would technique training in field events (long jump, triple jump) affect your offseason training in sprints?
No
I run both hurdles and i just finished my sophmore season with the best form i believe possible. Is there something i can do to prevent my form getting rusty pver the summer.
You should go to the track and practice your form every once in a while, just don't overdue the running part of it
What were your times?
+Jake Martin in the 110s my best was a 15.6 and in the 300s 41.2
Jake is correct. You can go to the track once or twice a week to do some light running and practice form drills, do some striders etc. Otherwise spend your off season in the gym and playing other sports, general endurance stuff.
Back in high school my track coach told me to do cross country I did it once but never did it again it just wasn't working for me to my benefit
Would a casual 1-2 miles a day be beneficial for a new freshman im a 400m runner and mile runner
depends on what you're better at. what are your times?
Probably not casual. The 400m consists of many phases. The 400m is probably the hardest race. You want to have a high intensity workout as well as you running those miles. What is going to help you is your fitness for those last 30 meters. That is where your high intensity and that endurance comes in to secure your win
+Farris Fathallah very true but i said casual because 2 miles is not allot and because jarret has said that off season shouldnt be intense it should just be weights and casual longer distance.
Thanks. Awesome video!!
you're welcome!
Yea I have noticed that you keep on building from the year before. I don't normally do anything at all over the summers but this summer I will for sure and see what difference it will make for me my coming senior year. I started off as a freshman running 11.2 in the 100m then dropped to 11.0, sophomore year I started with 11.1 and dropped to 10.8 and now junior year I was running 11.0 at the start and dropped to 10.6. Similar thing with my 200m. Cant wait for your workout videos! Check my videos out if you want!
Yes that is exactly how the progression should go and those are some solid times my man. Keep up the good work, I'll check your videos out when I get a chance :)
Thanks! I'll do my best!
Can Track and Field athletes run Cross Country?
Same with long distance/mid distance just higher quantities
What should I do for base work if I am 100m/200m sprinter? Are they like 300-600m, and hill runs with 60-70% effort?
Yes you can do some light distance runs, get stronger in the gym, do some form running stuff on the track, and if you do any base interval workouts you'd want to do 300's and 400's at like 70% effort, hills are great too.
+Jaret Campisi Should I do power/speed sled workouts during my off-season or pre-season?
You could do some sled pulls for sure
Ok you did make this video. I am so stupid I didn't see this earlier lol.
Thank you for explaining, off season track and field workouts. I approached this past year season total wrong. I was running on the track all last summer. I have question still, is it ok to do yoga type stretches on the days I'm not lifting as well as ab workouts?
yes its certainly ok to do yoga workouts and stretching with abs on your off days, thats actually perfect to help keep you flexible and help with recovery
Um... What do you mean on base work? Does it mean leg press and all that stuff?
Base work means longer, slower, less intense type training. Its laying a foundation for the interval track workouts to come in the future. Spend your summer in the gym lifting and getting stronger and add in some general endurance stuff now and then :)
+Jaret Campisi thank you so much 😁
You ran the 400 right? What was your pr?
That is correct. I ran a bunch of 46 sec 400's in the open and split some 45's on relays. My best event was actually the 400 hurdles where I ran 49 sec and was an NCAA All American, Big Ten Champ, Qualified for the Olympic Trials and was one of the top hurdlers in the world my senior year in college :)
thank you for the videoooo!!
lets make this a thing #campisimakiniteasy
if someone is running 11:98for 100meters how much months does it take to come around11:40seconds plz reply reply coach
vedavathi solomon depends on your current technique
You need a video on how you do your hair.
haha if you saw you wouldn't believe it...most of these videos I'm just rolling out of bed and driving down to the track lol
Pretty impressive bed head.
love it bro
Excellent video! Now I can just show my friends this instead of have to explain it to them myself! Lol
haha perfect. That was my reason for making the video as well. haha
what about field athletes
Field athletes training is really based around technique training on the track and getting stronger in the gym. You don't have to worry about base running training but the lifting still applys.
Thanks for that important vid, that helped me a lot. :D
So happy to hear that!
Send me a dollar for everytime he says “umm”
Make a 4x100 vid please
There s no real way to train for relays except maybe practicing the hand overs
Wow, I learned something new.
Hey how do i find a track near me? lol noob question ik
My track meet is next week...I have already backed up from too much training....what should I do? Sleep more? What kind of food should I be munchin' on before the meet or during the meet?please help.
Sleep is great for sure, try to get 8 hours a night. Diet is also very important. Focus on high quality foods, natural, organic etc. During the meet fruit is great, bagels in the morning or oatmeal.
For general diet tips check out my website. www.jcampfit.com/nutrition Good luck buddy!
I miss the lifiting and vlogs....
I will be doing more in the future so don't worry!