ฝัง
- เผยแพร่เมื่อ 25 ก.ค. 2024
- In this video I talk about ideas around rate of force development as it relates to block starts and acceleration, as well as how you might go about improving RFD. I also reflect on my indoor season, and talk about how I intend to move forward into the outdoor season with my training.
Sprint Start Sled: store.simplifaster.com/produc...
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#rateofforcedevelopment #blockstarts - กีฬา
Sprint Start Sled: store.simplifaster.com/product/sprint-start-sled/sku/13/
Get A Program: sprintingworkouts.com
Become a Member: th-cam.com/users/ATHLETEXOFFICIALmembership
433 dollars thats insane
@@jeffmax4108 you could probably hire a local welder to build one for like $150-200
You really helped me..... When I first started my 200m I was doing 28 and now I'm doing 25s looking forward to 22s
That’s awesome to hear! Keep working at it and you’re gonna get there. Optimizing technique, working hard and smart, ensuring lots of recovery = improving.
@@ATHLETE.X thank you.... And I promise you, you will know me one day and all thanks to you
@@IloveyouCraze bro which event you are doing 100 200 or ect
@@IloveyouCraze are you close to 22 yet??
Hows ur 200 time now
I already know its gonna be a great video.. ATHLETE X is a legend
Thanks Noah
Cody,you are so right. Progressive overload even in the blockstarts is great. Im constantly,getting better myself,its like never get comfortable,its DEATH. Same rule applies to sports training,once the body adapts,change the workouts.
Today I had my first time trial where I regressed slightly. I really got in my head about it but I have to be honest with myself, my sleep has been abysmal and my stress level has been high. I need to work on improving those and then my body can keep improving. I really appreciated the pep talk this video. 👍
Spot on assessment. Also, improvement and adaptation is non-linear, so to expect constant improvement over time contradicts reality. Sometimes a drop in performance proceeds and improvement, other times it’s a signal to change something. Either way, when we focus on the process rather than the outcome, we can handle ups and downs without feeling thrown off by the downs.
@@ATHLETE.X Thanks for the reply! That makes total sense. My workouts leading up to the time trial were going well so I think you are right about the down period preceding the next improvement. You have been quite helpful with my own sprinting journey.
You have a lot of subscribers, but it's a heinous crime that you don't have more.
PR'd in the 150 and 200 recently, and it's most definitely thanks to the veritable goldmine of information you constantly provide.
One thing I've always remembered from your videos is your jumping ability; I've tried emphasizing that in the last few months and I think it's really improved my acceleration and speed: maybe it's not a coincidence that my recent 200m improvement followed not too long after my broad jump improvement lol
63 now, and laid up with serious fatigue for 8 years, but I vaguely recall being a runner once upon a time. Lightning fast up to 30m, but a few could catch me at 50m, but once I got to 800m, I was away again. Never trained properly but beat a guy who had just won the British Army cross-country championship. He said only guy who had thrashed him as I did was one Seb Coe. I would have raced him if he lived on my street, but going 8 miles to Sheffield Harriers for a race wasn't for me. I preferred running alone, it was freeing, especially through the woods by the water, and with my Labrador. Nevertheless, I always had a natural aptitude for training, and have studied sports from time to time, since mid-80's, running a soccer team, and qualified 15 years ago as a Sports Therapist. I recall the benefits of skipping and bounding, and some soccer skills for fast footwork, which were helpful, as well as step aerobics, pilates and boxing training. Your site has helped me a lot in pulling a number of disciplines together, such as plyo, sled work, speed drills, specific exercises, reactivity, and use of weights in general. I'm impressed with the amount of weights you shift, and it'll be good to see you translate that into raw speed on the track, although these aspects don't always collaborate, for some reason. Thanks again for the videos, and hopefully I shall be running again in 18 months, although I have started doing some rehab work on my better days, and using exercises I would never have dreamt of using when young, when I felt invincible. I'm hoping I'm not too old, as I now I have retired from job type work until I'm fully fit, so looking forward to using your expertise, and a little from others, like Ready State, to reach a good level of strength, speed and fitness. I'm still very powerful on the weights, but my core and reactive strength have deteriorated badly. I guess it's true what they say, use it, or lose it. Thanks again, and hope you and your watchers have a good season ahead!
You’ll reach your goals!
@@Jumpslady Thank you, that's very kind of you to reassure me. It's very strange being laid up and barely able to walk at times, yet recalling running like a gazelle at one time. One thing for sure, I shall give it my all. Thanks again!!! All the best with your goals too!!!
@@nialloneill5097 of course! Constraints like that are difficult to overcome, but it seems you have the mindset and motivation to get back into the game. Thanks for your story!
You've really helped me with all of your videos - been a long time supporter. Just want to say I really appreciate your videos.
Lot's of wisdom, thanks!
To improve getting your your knees more centered you could do this one stretch exercise:
1 Put the outside of your right foot on a
table
2 Grab a spot on a wall behind you with your right hand like you were to stretch the right side of your chest
3 Straighten your lifted right leg by pushing your hip forward
Thanks for the idea! Sounds like a good stretch to try.
Great content man 💯
Great segment..
I think i know some important points regarding to sprinting and RFD. I hope you don't think i'm a smartass. I just wanna share my experience and maybe help.
In spinting early RFD (0-100ms) is really the most important factor. Even in the first 10m early RFD is crucial!
Early RFD is highly dependent on rate coding wich depends on ones excitement level (adrenalin/dopamine pathway).
It is impossible or at least ineffective to train early RFD with a weighted exercise mostly because of a slack in the power flow. Any bodyweight plyometric exercise with a high reactive strength index is a much better option for improving RFD. For example single leg hops/cycles create a much higher AND more specific RFD. I'm not totally against weights. But for improving RFD they don't work as well with exception of a wearable weighted vest.
Further it is very important to train RDF for the sprint specific muscles in the proper movement patterns. Training mostly the extensor chain with ground coontact exercises in isolaton isn't enough.
The flexor chain is often overlooked and the limb positions where RFD matters the most is highly overlooked.
In sprinting we have two key moments. The ground contact moment and the point of reversing the thigh switch in theair. The later is a key the position often overlooked.
Your split squat is a good exercises but far from optimal because the mentioned thigh switching is a open chain movement in sprinting with a relative stable core. During the thigh switching most of the RFD is eccentric and isometric of course. I experimented with special strength exercises targeting those qualities and had some good results.
My takeaway points are:
>don't use the oldshoool lifting for RFD so much.
>Try to be as specific as possible in relation to wich muscles at wich velocity at with jointangles (think of SuBingtians training)
Hey Manuel, always appreciate your thought process on these things.
Do you have any flexor chain exercises you like? I’ve done fast hip Flexion work with bands and weight, wearable resistance, and also end-range ISO’s to heal up some injuries I had.
Hips feel good now so I think I can progress to training them directly a bit.
I forgot to mention, I swapped in box jumps with bent leg landing, so I’m working fast reversal from extension to hip flexion. I know it’s not perfect but it’s a way to add more fast flexion without adding other exercises.
Your content is great!
following you from Bolivia
Regards Coach
Thanks for your support!
Awesome video! My timings had stagnated recently and it was frustrating me quite a bit, this should help. I was wondering if as a soccer player, one sprint session a week (involving both sprint work and plyometrics) is a good amount? Or should I increase it to 2 or maybe even 3?
Thank you so much sir ❤️
Thanks for watching Rathna
What sort of sets and reps have you been having success with during the RFD weight room exercises like the trap bar deadlift you showed? Awesome video man as always🔥
I tend to do 1-4 reps per set if it’s a heavy or explosive primary lift. The hex bar workout I did was 4x2, 2x1, adding weight each set with the 6th set being the heaviest. Paired with 2x concentric jumps each set.
4-6 sets of 2-3 reps has served me well for strength gains. I tend to use higher reps on accessory work though.
Where did you get the blocks from? Keep up the vids man 👍🏽😁
Should add block clean, block snatch, hip clean, and hip snatch.
Unfortunately don’t have blocks at my gym. Can maybe try from the rack but I don’t like when I can’t drop the bar.
@@sportstrainingsystems4575 cool I’ll check that out. Thanks
I’ve been stuck running in the 23s for almost two years. Sos lol my school doesn’t have any of this equipment
I’d suggest analyzing how efficiently you run the bend using video, as well as look at your splits every 50m to see where you’re starting to decelerate the most. Then you can work on that range and build from there.
I was wondering is their any books I can read to work on my running when it come to the 40 yard dash 5-10-15 and the 100m.Big fan I told all my friends to check out ur channel👍
Hey sir. My name is Casey. I do track and field as well. I have a lot to work on in track as well. I need to work on being trusting to my coach's coaching.
🔥🔥
Yooo Cody🔥I got a question bro
I just started my 100m training,ill be doing endurance for the first 3 weeks,should I add gym sessions in that 3 weeks to focus on producing force?
Clever resistance training.
Thanks Justin.
👍
What are you favorite exercises in the weight room to transfer over to speed besides the deadlift? And I’m curious if you like isolated hip flexor exercises using a cable machine?
I have an older video "Best Exercises For Speed" which might give you some ideas. There's so many exercises out there that I don't really have favorites, I just look at what needs to be developed and try to match that need with exercises that seem to have some probability of improving that quality I want. When in doubt stick with more simple & stable exercises so you can be forceful when doing them, adding in accessories to develop some part of the body if needed. I tend to pair a jump with my main exercise.
@@ATHLETE.X thanks brother you’re a real one
Are you still using my sprint app from jb moran? :)
GEMS
Should your strong leg be forward or back in the blocks?
In the front since that's your main pushing leg.
How many days do you lift in season vs out of season?
0-2x during the season, 2-3x in the off season, 1-2x in pre-season.
First … I was so fast :D
Almost as fast as you are at hurdling!
Slow jogging with arms close to chest, centered knees and feet makes me faster when sprinting without thinking about technique while I do it.
If I’m by myself at the track and want to time 40’s is there a system you recommend?
I use the freelap. You can buy a kit like this store.simplifaster.com/product/freelap-pro-bt112/sku/13/ or buy the components individually (touch pad, freelap cone, fx BLE chip or “relay coach” & non-ble fx chip). I have this one store.simplifaster.com/product/freelap-pro-coach-ble-112/sku/13
@@ATHLETE.X ok and you don’t have connection issues?
@@jfitness432 No major issues with the relay coach & FX Chips. I’ve heard some people having issues with connections when using the FX BLE chips & no relay coach (since the BLE chips connect directly to your phone like the relay coach does, but not as strong of a signal I think). If a cell tower is on the track it can sometimes interfere, but usually this is not an issue for me.
Thanks I’m trying to choose between freelap and dashr I appreciate the honest feedback
Resistant training is part of a good sprint program, however, this should not be more than 2xweek. The % for squats or sled is different
Yeah I typically lift 0-2x per week especially if it’s not the off season.