Get A Program: sprintingworkouts.com Join The ATHLETE.X Online Training Group: market.teambuildr.com/programs/sprintingworkouts/ Freelap Timing System Review: sprintingworkouts.com/blogs/training-equipment/freelap-timing-system-review
There are different types of training, tempo and interval speed training. I do interval speed training. I like your philosophy. I work from short to long also. 10-40 meters which is top end speed and then 40-80 which is max speed. If you training 10-80 meters, you should be able to run a fair 100. Weight room strength work, on Monday, endurance Wednesday and what ever the need is on Friday. There also needs to be a lot of power drills for speed. Alternate leg bounds, etc.
I need to get more serious about tracking my workouts. I know it makes a difference when you can compare month over month and year over year. Now that covid is mostly behind us, time to get more focused on my training instead of random, "lets see what I feel like doing today" workouts...
Great content,female sprinter flojo understood this principle. Thats why she never tense up in the final 40m of her 100m/200m,in 1988 Olympics finals. She just stayed relaxed and smiled. I refer to this as knowing your "allout zone"points. If not,you will try too hard which leads to tightness/slowing down. Writing things down is critical,its like baking the perfect cake,write down the exact ingredients and measurements. Next cake you did perhaps was not as good. Simply,resort back to your notes from the first cake. Spot on Cody,keep it up.
During off-season athletes do a lot of loading in the gym, what's your take when season is starting ? Should one reduce gym or focus on specifics in the gym?
How would this apply for someone trying to run the 400m? Would I work on 30/40/50s and eventually build up. Eventually when I get there would I do 300m and 350m?
In your experience, how different are your practice times with the freelap to your competition times with the addition of reaction time. Is it pretty close because most people run faster in a competition environment?
I’d say they’re pretty close but likely faster in competition due to the higher stimulation of a meet environment. That of course assumes you don’t choke lol. When I was using the touch pad, it was usually within +/- 0.1s compared to what I’d run within a week or two in competition. Will be interesting to now compare with the e-starter. Sometimes I just use the e-starter and don’t event time sprints, just use it to work on reaction time or to set off another exercise like a med ball throw. It’s pretty nice to have.
Hi, Cody! Love all the content you put out! What’s your stance on high volume sprinting for beginners? Just recently I started sprinting (23yo, 12 sec flat 100m)and a few workouts in my coach had me do 6x200 at what felt above 90% effort. Not so much rest in between either. Right foot was sore after. Is there something to be said about building a base through longer harder efforts? My concern is I would increase my risk of injury. Should I raise this concern with my coach as well to avoid early injury and overtraining? Thx
To me that is too much. If you want to break 12 seconds, I’d be focusing on: -Acceleration work (15-30m sprints, ~200m of total volume per workout) -Speed work (accelerate 20-30m and sprint as fast as you can for 10, 2-5 reps total) -tempo endurance (6-9x 80-120m at 60% speed) -General strength oriented lifting, pogo hops for leg stiffness Over time the speed work can increase in length and eventually you can add short speed endurance. But, running a bunch of volume is gonna just make you hurt and not very fast. You need to get truly faster by developing acceleration and speed, not running a bunch of 200m reps. Also, watch my two videos on technique which I posted one a couple weeks ago and another a few months ago. Should help with your foot issue.
Since it’s typically at or near maximum effort, we want full recovery. So I usually take 8-15min if it’s 90-150m but with lengthen it if I need to in order to run fast. 1 min per 10m sprinted is a good place to start, but just base it off of your ability to run fast. If we were doing tempo endurance (below 70% effort) then the rest drops significantly to 1-3 minutes. But that’s more for just general fitness and developing elasticity.
where do you put the transmitter and how far do you start from it in 150's. Mine consistently sets itself off every workout and im never able to even use my freelap bc of this.
Are you using regular cones to start the sprint or the e-starter? The e-starter sits at the start line, and each of the cones are at a specific distance + 0.8m, such as 30.8/60.8/120.8m. Then the bluetooth transmitter (the Relay Coach) is 5 meters beyond the final cone. If you're using BLE chips and no relay coach transmitter, then your phone needs to be near the final cone.
Hey Cody, Im literally braking down after 40m. Im blasting out the first 40m and I'm doing quite well, but then I loose so much speed even in a 60m race. Would you suggest that some 80s might help me improve 60s? Can you stay relaxed in a 60m? I feel like I constantly need to push..
Do you feel like your legs get stuck behind you? You’re probably over rotated forward and just pushing/falling and/or ending up stuck in backside mechanics. If you never rise and leg your legs get to the frontside then you’ll struggle with anything past mid acceleration, and doing longer runs won’t help unless your technique is in a good place. So I’d try to identify what’s up technically first so when you do longer sprints you can get the most out of them. Hard to tell for sure without looking at video, but I do offer video analysis on my website.
No you don’t need to do 250s and 300s. You need to do repeat runs of the distance 60-120m Max velocity work of flying 30-40-50 The one thing that was a game changer for me Was to work on my hip flexors I can’t stress the difference it made in time,knee lift and less energy required.
Get A Program: sprintingworkouts.com
Join The ATHLETE.X Online Training Group: market.teambuildr.com/programs/sprintingworkouts/
Freelap Timing System Review: sprintingworkouts.com/blogs/training-equipment/freelap-timing-system-review
I’m 43 and regained my love of running, thanks for the advice
Really informative, preciate it 💯
I ran an incredible speed endurance workouts so far this season , from 150-120-80 to 250×3
There are different types of training, tempo and interval speed training. I do interval speed training. I like your philosophy. I work from short to long also. 10-40 meters which is top end speed and then 40-80 which is max speed. If you training 10-80 meters, you should be able to run a fair 100. Weight room strength work, on Monday, endurance Wednesday and what ever the need is on Friday. There also needs to be a lot of power drills for speed. Alternate leg bounds, etc.
I need to get more serious about tracking my workouts. I know it makes a difference when you can compare month over month and year over year. Now that covid is mostly behind us, time to get more focused on my training instead of random, "lets see what I feel like doing today" workouts...
Great content,female sprinter flojo understood this principle. Thats why she never tense up in the final 40m of her 100m/200m,in 1988 Olympics finals. She just stayed relaxed and smiled. I refer to this as knowing your "allout zone"points. If not,you will try too hard which leads to tightness/slowing down.
Writing things down is critical,its like baking the perfect cake,write down the exact ingredients and
measurements. Next cake you did
perhaps was not as good.
Simply,resort back to your notes from the first cake.
Spot on Cody,keep it up.
Ready nxt
During off-season athletes do a lot of loading in the gym, what's your take when season is starting ? Should one reduce gym or focus on specifics in the gym?
How would this apply for someone trying to run the 400m?
Would I work on 30/40/50s and eventually build up.
Eventually when I get there would I do 300m and 350m?
In your experience, how different are your practice times with the freelap to your competition times with the addition of reaction time. Is it pretty close because most people run faster in a competition environment?
I’d say they’re pretty close but likely faster in competition due to the higher stimulation of a meet environment. That of course assumes you don’t choke lol.
When I was using the touch pad, it was usually within +/- 0.1s compared to what I’d run within a week or two in competition.
Will be interesting to now compare with the e-starter. Sometimes I just use the e-starter and don’t event time sprints, just use it to work on reaction time or to set off another exercise like a med ball throw. It’s pretty nice to have.
Hi bro
How long is that track?
It lookes way longer than 400m
Hi, Cody! Love all the content you put out! What’s your stance on high volume sprinting for beginners? Just recently I started sprinting (23yo, 12 sec flat 100m)and a few workouts in my coach had me do 6x200 at what felt above 90% effort. Not so much rest in between either. Right foot was sore after. Is there something to be said about building a base through longer harder efforts? My concern is I would increase my risk of injury. Should I raise this concern with my coach as well to avoid early injury and overtraining? Thx
To me that is too much. If you want to break 12 seconds, I’d be focusing on:
-Acceleration work (15-30m sprints, ~200m of total volume per workout)
-Speed work (accelerate 20-30m and sprint as fast as you can for 10, 2-5 reps total)
-tempo endurance (6-9x 80-120m at 60% speed)
-General strength oriented lifting, pogo hops for leg stiffness
Over time the speed work can increase in length and eventually you can add short speed endurance. But, running a bunch of volume is gonna just make you hurt and not very fast. You need to get truly faster by developing acceleration and speed, not running a bunch of 200m reps.
Also, watch my two videos on technique which I posted one a couple weeks ago and another a few months ago. Should help with your foot issue.
@@ATHLETE.X appreciate your answer. I’m going to voice my concerns with my couch. You kill it on the podcast as well, btw. Cutting edge stuff.
How much rest should there be in between each rep of a speed endurance workout?
Since it’s typically at or near maximum effort, we want full recovery. So I usually take 8-15min if it’s 90-150m but with lengthen it if I need to in order to run fast. 1 min per 10m sprinted is a good place to start, but just base it off of your ability to run fast.
If we were doing tempo endurance (below 70% effort) then the rest drops significantly to 1-3 minutes. But that’s more for just general fitness and developing elasticity.
@@ATHLETE.X thanks, God bless
where do you put the transmitter and how far do you start from it in 150's. Mine consistently sets itself off every workout and im never able to even use my freelap bc of this.
Are you using regular cones to start the sprint or the e-starter?
The e-starter sits at the start line, and each of the cones are at a specific distance + 0.8m, such as 30.8/60.8/120.8m. Then the bluetooth transmitter (the Relay Coach) is 5 meters beyond the final cone. If you're using BLE chips and no relay coach transmitter, then your phone needs to be near the final cone.
Hey Cody, Im literally braking down after 40m.
Im blasting out the first 40m and I'm doing quite well, but then I loose so much speed even in a 60m race.
Would you suggest that some 80s might help me improve 60s?
Can you stay relaxed in a 60m? I feel like I constantly need to push..
Do you feel like your legs get stuck behind you? You’re probably over rotated forward and just pushing/falling and/or ending up stuck in backside mechanics.
If you never rise and leg your legs get to the frontside then you’ll struggle with anything past mid acceleration, and doing longer runs won’t help unless your technique is in a good place. So I’d try to identify what’s up technically first so when you do longer sprints you can get the most out of them.
Hard to tell for sure without looking at video, but I do offer video analysis on my website.
@@ATHLETE.X i think what you mention at the start is correct. I'll drop the video on yr website :)
Do 300s and 250s also the lactic can make u faster
Do 300s and 250s also the lactic can make u faster
No you don’t need to do 250s and 300s.
You need to do repeat runs of the distance 60-120m
Max velocity work of flying 30-40-50
The one thing that was a game changer for me
Was to work on my hip flexors
I can’t stress the difference it made in time,knee lift and less energy required.
Once you work your endurance training around to 200, cut back your recovery. Start at 4 minutes and cut back your recovery.
What your top speed