Good stuff bro. That's kinda smart what you did with the curve on your track. You gotta do what you gotta do! Keep up the hard work and you'll definitely see the progress at your meets. I'm not sure who you mentioned at the end but I'm excited to see. Great vid as always!
Yeah I hate running on the curve but if I gotta compete like that, may as well train like it at least a couple of times. Thanks man, meets are coming up fast so we will see! Should make for some good videos though I hope. Thanks for supporting like always!
@@SimonShawk5 Gonna be a great year! I am just binge watching Coach Tony Holler, FTC, great stuff. I am curious to find out what you think and how your current training relates to this. For me it's not all that applicable because I'm more of a distance runner but there are many great takeaways nonetheless. For example I as many people tend to overload and don't enter training sessions really fresh. I am seeing this all the time with my training buddies as well as people on YT. For example triathlete Ari Klau who just had his worst racing result following a huge volume training block.
I love his stuff! I don't think he gets everything right but he was a huge part of me developing my own ideas about training. He got me away from the practices of doing super high volume and breaking myself down and was also my introduction to the importance of the central nervous system and sprinting FRESH as often as possible. I absolutely agree, pieces and parts are super relevant for distance runners while others don't fit. I think sprinting 1-2x per week as fresh as possible is non-negotiable and a complete game changer for distance guys. I also think avoiding breaking yourself down with high volume is super important. It's all about striking that balance Even athletes on my team who are short sprinters will add extra volume to workouts and do extra endurance work and I'm just like 🤦♂️ come on guys. There is a time and place for certain types of endurance but a 100m guy never needs to be running actual MILEAGE, that's insane Super cool that you found his stuff and are finding it useful. Long story short I'm definitely a big fan and love what he's doing for the sport. It's a huge breath of fresh air and the concepts are incredibly useful
@@SimonShawk5 GMTA! Yes this is definitely a new and very welcome source that will give me plenty of new ideas for the new year. In fact I also came across isometrics, Mr. Holler mentioned a guy named Rob Assise who wrote a couple of articles about this. Did the 'extreme isometric lunge' for the first time today. Through a channel of som Finnish guys called Vahva Fitness I already was doing the horse stance but I have to remember to incorporate more of these types of exercises in my routines. Funny thing is that about a year ago I was not running any distance at all but was just doing short sprints walking to and from my shop which is a little under 2 km from my home. I entered a cooper test on the local track during that time and ran over 3.100 m which was very surprising. They organize it every month but despite much more srious training I have not been able to improve. I abandoned the sprinting so it shows how important it is over volume. Main takeaway right now for me is to enter workouts fresh. I've been doing to much grinding I think.
Yo you should try to imagine shooting your shoulders straight down the track out the blocks. Looks like you’ve got some stiff ankles, if you can just hit those angles it’ll be money. It just looks like you pop up high, making your early shin angles closer to the vertical.
I couldn't agree more! Thank you for the tips! I am trying to get one thing down at a time. I'm finally feeling somewhat comfortable setting up in the blocks, and this week as I mentioned I was trying to get that negative step down. I think projecting my shoulders straight forward instead of upward will probably be a great next step for me to take. Thank you so much for watching!
Do you have any cues or drills you like doing for starts? I think incorporating some more acceleration drills could really help you get your block start down
I agree with you. If I'm honest, I'm not much of a drill heavy guy. I think they're very useful, but outside of regular form drills and things like a-switches, I don't do many drills Now that you mention it, I think doing band resisted a-switches at close to acceleration angles would be quite helpful, similarly to wall-leaning a-switches or wall leaning high knees. Anything to get me used to keeping my feet close to the ground and not cycling them Plus, just getting more explosive. Top athletes FLY out of the blocks on their zero step
@@SimonShawk5 Yup. Im not a super big drill guy i only do a few, i like simple drills that actually drill an aspect i want to work on. I dont really think stuff like 1, 2, 3 or dribbles have any value imo. For acceleration I like to get into a sort of split stance with one leg extended in a deep angle. Then i snap my ankle forward (plantar flex off the ground) and drive my knee up and dorsiflex my foot. Ill hold that position before pulling my foot down and back and landing on my toes. I believe thinking about pulling your foot down rather than pushing really helps you get a good horizontal action as well as good negative foot speed. You can also isolate the individual movements within that drill (Pulling back and down, and heel flick) with a shorter range of motion if you need to. Another drill that i think could help you in particular is what i like to call the shin rocker. Against a wall get on to one leg in a sort of bent knee position and work on driving your shin down and going forward with your hip. Bent knee calf raises could also help. Any sort of exercise where you get good quality hip extension is good. Being explosive and snappy comes from the ankles and hips.
Great question! We have a lot of different things sprinkled in but some of the main things we do are tibialis raises (protects the shins and knees and strengthens the ankles) and we work all sides of our hips including the adductors, abductors, and hip flexors. We do those with cables sometimes or with bodyweight on the ground. For this week, I did those lunge isometrics that were in the video to strengthen my hip flexors under length because I've had a lot of issues with tightness there. Also, those extensive plyometrics where I was doing one foot hops are fantastic for foot and ankle strength, stability, and durability Id also add that hip mobility drills do a ton for me personally in terms of injury prevention and just feeling and moving well
It's a great question. I think there's some value in consistency, especially for being able to track progress. But in all honesty, we probably would benefit from that. I will discuss it with my coach and maybe we will add some more variety over time. Thanks for your question/feedback
First veiwer baby
Thanks for being here 🔥
Good stuff bro. That's kinda smart what you did with the curve on your track. You gotta do what you gotta do! Keep up the hard work and you'll definitely see the progress at your meets. I'm not sure who you mentioned at the end but I'm excited to see. Great vid as always!
Yeah I hate running on the curve but if I gotta compete like that, may as well train like it at least a couple of times. Thanks man, meets are coming up fast so we will see! Should make for some good videos though I hope. Thanks for supporting like always!
the music is always on point, house never fails
Haha yessss 💪💪 I'm glad you like it!
Love these vids bro. I actually tried following your workout for one of sub 48 project weeks and It’s actually a great workout! Thx so much man 🙏
So cool that you tried out a workout man, that's awesome! Thank you for watching and for the support, I really appreciate it!
Another great video!
Thank you!
wow good stuff man keep up the good work!
Thank you very much!
Great work. Love this channel!
Thank you so much! Support like this keeps me going 🔥
@@SimonShawk5 Gonna be a great year! I am just binge watching Coach Tony Holler, FTC, great stuff. I am curious to find out what you think and how your current training relates to this. For me it's not all that applicable because I'm more of a distance runner but there are many great takeaways nonetheless. For example I as many people tend to overload and don't enter training sessions really fresh. I am seeing this all the time with my training buddies as well as people on YT. For example triathlete Ari Klau who just had his worst racing result following a huge volume training block.
I love his stuff! I don't think he gets everything right but he was a huge part of me developing my own ideas about training. He got me away from the practices of doing super high volume and breaking myself down and was also my introduction to the importance of the central nervous system and sprinting FRESH as often as possible.
I absolutely agree, pieces and parts are super relevant for distance runners while others don't fit. I think sprinting 1-2x per week as fresh as possible is non-negotiable and a complete game changer for distance guys. I also think avoiding breaking yourself down with high volume is super important. It's all about striking that balance
Even athletes on my team who are short sprinters will add extra volume to workouts and do extra endurance work and I'm just like 🤦♂️ come on guys. There is a time and place for certain types of endurance but a 100m guy never needs to be running actual MILEAGE, that's insane
Super cool that you found his stuff and are finding it useful. Long story short I'm definitely a big fan and love what he's doing for the sport. It's a huge breath of fresh air and the concepts are incredibly useful
@@SimonShawk5 GMTA! Yes this is definitely a new and very welcome source that will give me plenty of new ideas for the new year. In fact I also came across isometrics, Mr. Holler mentioned a guy named Rob Assise who wrote a couple of articles about this. Did the 'extreme isometric lunge' for the first time today. Through a channel of som Finnish guys called Vahva Fitness I already was doing the horse stance but I have to remember to incorporate more of these types of exercises in my routines.
Funny thing is that about a year ago I was not running any distance at all but was just doing short sprints walking to and from my shop which is a little under 2 km from my home. I entered a cooper test on the local track during that time and ran over 3.100 m which was very surprising. They organize it every month but despite much more srious training I have not been able to improve. I abandoned the sprinting so it shows how important it is over volume.
Main takeaway right now for me is to enter workouts fresh. I've been doing to much grinding I think.
I can see that you go straight up out of the blocks, and you dont drive horizontally. Try to drive your knees straight forward, not upwards
Yeah absolutely, I haven't gotten much practice with blocks so they are a work in progress
Yo you should try to imagine shooting your shoulders straight down the track out the blocks. Looks like you’ve got some stiff ankles, if you can just hit those angles it’ll be money. It just looks like you pop up high, making your early shin angles closer to the vertical.
Love the videos by the way!
I couldn't agree more! Thank you for the tips! I am trying to get one thing down at a time. I'm finally feeling somewhat comfortable setting up in the blocks, and this week as I mentioned I was trying to get that negative step down. I think projecting my shoulders straight forward instead of upward will probably be a great next step for me to take. Thank you so much for watching!
It's definitely Trevor Bassit
Yessir you got it. I go to college at his hometown so I got a really cool opportunity this year
@@SimonShawk5 That's actually so cool. Genuinely really excited to see this video
Hopefully it'll turn out well for you guys 🤞
Do you have any cues or drills you like doing for starts? I think incorporating some more acceleration drills could really help you get your block start down
I agree with you. If I'm honest, I'm not much of a drill heavy guy. I think they're very useful, but outside of regular form drills and things like a-switches, I don't do many drills
Now that you mention it, I think doing band resisted a-switches at close to acceleration angles would be quite helpful, similarly to wall-leaning a-switches or wall leaning high knees. Anything to get me used to keeping my feet close to the ground and not cycling them
Plus, just getting more explosive. Top athletes FLY out of the blocks on their zero step
@@SimonShawk5 Yup. Im not a super big drill guy i only do a few, i like simple drills that actually drill an aspect i want to work on. I dont really think stuff like 1, 2, 3 or dribbles have any value imo.
For acceleration I like to get into a sort of split stance with one leg extended in a deep angle. Then i snap my ankle forward (plantar flex off the ground) and drive my knee up and dorsiflex my foot. Ill hold that position before pulling my foot down and back and landing on my toes. I believe thinking about pulling your foot down rather than pushing really helps you get a good horizontal action as well as good negative foot speed. You can also isolate the individual movements within that drill (Pulling back and down, and heel flick) with a shorter range of motion if you need to.
Another drill that i think could help you in particular is what i like to call the shin rocker. Against a wall get on to one leg in a sort of bent knee position and work on driving your shin down and going forward with your hip. Bent knee calf raises could also help. Any sort of exercise where you get good quality hip extension is good. Being explosive and snappy comes from the ankles and hips.
What kinds of exercises do you do for injury prevention?
Great question! We have a lot of different things sprinkled in but some of the main things we do are tibialis raises (protects the shins and knees and strengthens the ankles) and we work all sides of our hips including the adductors, abductors, and hip flexors. We do those with cables sometimes or with bodyweight on the ground. For this week, I did those lunge isometrics that were in the video to strengthen my hip flexors under length because I've had a lot of issues with tightness there. Also, those extensive plyometrics where I was doing one foot hops are fantastic for foot and ankle strength, stability, and durability
Id also add that hip mobility drills do a ton for me personally in terms of injury prevention and just feeling and moving well
Why not change up your lactate workouts? 150s, 250s, 300s etc.
It's a great question. I think there's some value in consistency, especially for being able to track progress. But in all honesty, we probably would benefit from that. I will discuss it with my coach and maybe we will add some more variety over time. Thanks for your question/feedback
What spikes do you use?
I use the Nike Superfly Elite 2's. They're the only sprint spikes I've ever tried but I loved them so I bought a new pair of them for this year
AMen