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- เผยแพร่เมื่อ 18 ก.ย. 2024
- Here I talk about how a mixture of rest days and high intensity training can lead to significantly different performance outcomes in as little as 24 hours. As a sprinter, we need to prioritize our state of readiness and our nervous system's status. By tracking data and arranging your training to fit you as an individual, you can better learn how to properly prepare and be ready to run fast on race day.
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I believe finding the sweet spot of recovery between workouts is the most important part of training speed, giving someone a list of workouts is one thing but also being able to stagger them in a way that works for the athlete is what really takes them to another level. For me 1 day off I feel normal if not maybe a bit sloppy, 3 days off I feel extremely uncoordinated and usually I'm better off just doing a warm-up maybe with some very sub-max strides. 2 days off is perfect for me, just enough for CNS to recover but not long enough to where it falls asleep. So yeah listen to your body.
Great points man. Props to you on listening to your body and finding the rhythms of work/recovery that work for you. Leading up to competitions I like to do that low intensity warm-up/stride type of day as well. I notice I stay better coordinated and also less stiff if I have a little movement running through my system.
This video is very interesting and I don’t hear coaches talking much about it. Most coaches will just give their athletes a simple high/low CF setup and if that’s what suits you and let’s you to be fresh and stay in a good supercompensation state then great.
Randy huntington is my favorite coach because he talks about this, he said most coaches including him are training blindly. Coaches don’t know when to apply stimulus. I have a few questions that have been in my mind for a while that no one talks about to you Cody. I’ll number them to make it easier for you to respond
1: when is it appropriate to apply stimulus? How do you know? What are you using to measure and what are some good reliable ways to measure fatigue that isn’t too expensive.
2: I’m a junior in high school self coached and have been sprinting for 6 months. I took my 100 from 12.3 to 11.75 during thanksgiving w freelap, not great but I’m trying my best to break 11,22.5 and 49 by the summer and those numbers are top 3 in my state, since I’m not that far off my natural untrained state and am very new in training age and age would someone like me simply not produce as much cns fatigue as a sub 10.5 sprinter? How does cns fatigue feel like? Is cns fatigue and muscle fatigue related can one happen without the other. What is the difference in cns fatigue when doing high velocity training such as sprinting differ from doing a 1rm squat. The feelings I get in my legs are completely different.
3: what degree does nutrition play into the cns and the whole recovery adaptation supercompensation model. If you don’t have sufficient minerals and vitamins such as magnesium to replenish your nerves or whatever it is that’s being built back stronger than before making you faster.
4: why and how does the body adapt to stimulus? What happens inside of the body? Our bodies are working 24/7 to stay in a state of homeostasis and to keep us alive so why would it want to spend precious resources on getting faster? Doesn’t it have other things to prioritize first such as overall homeostasis and if you aren’t an overall healthy human being will the body even want to adapt to training stimulus? Basically the question is after training and putting the body in a recovery state and fatiguing the body what happens when the body is getting back to the stage it was in before and potentially beyond (supercompensation) and why doesn’t the body like supercompensating with familiar stimulus
You should try to get randy huntington on a podcast. Also try getting Joel smith on, he’s been on podcasts and loves all types of questions, if you ever do a podcast with one of em ask them these questions and say it’s from Adam. Also you should really get on tiktok. You are very knowledgeable when it comes to sprinting and the most dumbest shit goes viral on tiktok, if someone like you comes in all you need is to learn how to use the correct sounds and simple editin and you can grow a huge audience. Keep up the hard work I can’t think of many people who can do something like sprinting for this long. It really says a lot about your character
Great questions, Adam. And I appreciate your kind words! See below:
1. I think part of it is just learning to sense how your body is feeling and do what you can to be in-tune with that. If you stick with cycles of 2 weeks of work and 1 week of a deload (by dropping volume 25-50%+), you can reasonably assume that you can handle at least 2 sprint workouts, 2 tempo workouts, and 2 lifts. How you arrange that depends on schedule, energy levels, etc. If you make it through a cycle of training and feel fine, then you can consider going to 3 sprint days, 2 tempo, 2 lift.
I use OmegaWave sometimes when I’m not totally sure how I’m feeling and also pay attention to resting heart rate and HRV, but usually I guage my readiness by subjective things: how quickly do I feel awake or am I tired all day, how motivated am I (or not) to train, have I been more irritable lately or do I feel happy and positive, am I struggling to focus on tasks like making videos or writing an article (or doing homework for you), do I feel inhibition within my body when I try to sprint or do something quick like a sprint drill, jump, throw, etc, does the bar feel heavier than usual in the gym, are my ground contact times in hopping tests getting longer than usual, are my times relative to effort slower than usual.
2. The faster you are, the more ability you have to drain your CNS because of the intensities you can reach, but I’ve had novice sprinters who run 14 seconds in the 100m who are fried after a sprint session. So it is still an important consideration regardless of ability level. As far as what CNS feels like, its the stuff I mentioned in #1. Usually if I am somewhat fatigued I’ll just feel sleepy, not as amped to train, body feels like it cant rev up to the level I’m used to, the bar feels heavier, its hard to warm up, stuff like that. If I have pushed things too far for too long, I end up irritable, sleep might be disturbed, appetite might change, or I feel discoordinated and unable to sprint well. These are major warning signs and if they pop up you should deload and let your body recover.
For me, long time under tension lifts zap my energy. So doing a deep squat for example leaves me quite tired the following days and I feel slower if I have a lot of that in my program. I think the duration of effort each rep, the grinding nature of heavy squats, and the compounded effects of fatigue from sprinting and lifting all play a role. Muscular fatigue is mostly due to calcium ion buildup and that takes time to recover from, but the neurological effects might be more related to how you recruit muscle in heavy slow movements. This is why the closer I am to season, the more I'll do partial ranges of motion with shorter time under tension and faster TPVs. I do not want that slow, grinding stimulus to be around if I am trying to sprint fast. I'd rather do the larger ROM work in the off season when I am not sprinting. With the high schoolers, we keep larger ROM movements in the program longer because I dont want to jump the gun and intensify too much, leaving them with nowhere to progress to. But as season approaches I will switch from parallel box squats to quarter squats and that sort of thing.
3. Protein is really important for neurotransmitter production which will help your brain function properly. Micronutrients are important as they are often cofactors for all kinds of processes in the body. For example if you’re low in selenium, your thyroid function may decline. Carbs are important not only for fuel, but also to calm your system down and lower cortisol after training.
4. The reason the body adapts to an appropriate stimulus is as a survival mechanism. If you’re having to sprint fast and lift heavyish weights, your brain is thinking that it needs to avoid predators and be strong enough to not get crushed by the weight on your back. So as it senses these intense stresses on the body, it dedicates resources to adapting. The reason the body adapts less to familiar stimuli is because the more it gets exposed to something, the less sensitive it will be to that stimulus. If I have done this 100 times before, aren’t I able to handle it? That's why changes in distance, rest times, forms of loading, types of bars, etc. etc. can all be useful in training.
Now, with all that said, I think you do not have to be too worried about these things as you have a relatively low training age and your body will adapt if you train fairly well and get enough recovery. Say you did a Sprint-Lift-Tempo-Sprint-Lift-Tempo-Off weekly setup, or a sprint/lift-tempo-off-sprint/lift-tempo-off-off, you would likely see benefits. If you are doing speed work, focus on quality and don't go to the point of exhaustion as far as volume, especially on short sprint workouts. As far as lifting, I would first ensure that you can properly squat, hinge, rotate, lunge, jump, land, press overhead & throw before you move to more advanced or stressful forms of loading. You must be able to move well before you can load movements. Once you are competent in basic movements, then you can start focusing on strength development and throw in things like pogo hops to work on being bouncy off the ground.
I had people on my high school team drop from 12.3 to 11.3 in one season with nearly zero lifting and a low volume sprint program. We're lifting and sprinting more this year, but it just goes to show that simple programming works well for high school athletes as long as their technique is solid and they are able to recover. Previous to me coaching there the sprint program was garbage, so they were very ready to adapt once I gave them true sprint training. We typically sprinted monday & wednesday, did tempo or circuits on tuesday and thursday, took friday off, and most saturdays did some form of either tempo or sprinting depending on how they felt.
As far as TikTok, my account is www.tiktok.com/@codybidlow . I am trying to get the guy who took ATHLETE.X to give it to me, but I won't hold my breath. I'll do some research on how to best make content on there and will take your advice to post more.
@@ATHLETE.X regarding the low volume sprint program. How did that look like? How much volume per session and per week etc.? and what was the nearly zero lifting program?
Pretty good peices of advices. I welcome all of them very much.
Thank you bro!
All of this info will be very useful. This might be unrelated but I’ve always been curious when I’m supposed to train my upper body in a daily training routine as a track athlete. Thanks for all of the great videos. As a solo athlete, these are very helpful.
Great stuff as always!
Thank you!
the most useful video ive seen
Thankyou sir
Thanks!
Thanks for watching man!
i also experienced exactly how you explained it.
I also thing short explosive concentric exercises work very well for potentiaion.
But full ROM strength exercises with decent intensity and volume or speedendurance (>10s) kills the CNS from my experience.
It probably has to do with neurotransmitters. Certain things/trainings will deplete the bodies dopamin/adrenaline. Especially when mental stress is high.
Very timely video, I've been wondering what metrics to track on a weekly basis to determine my ability to perform that day. I have a Whoop strap which gives me HRV and is pretty correlated to how well my speed sessions go. I've been trying hand timed 30m from a 3 point (recently ~4.45 secs) but I feel like the variation in when I start and stop my watch is too big compared to the improvements I might see week on week. I've also been doing single countermovement jumps (57cm) and broad jump (237cm), any opinion on those? I've read that something like 3-5 consecutive broad jumps would be better than a single effort in terms of correlation with sprint performance. Love the channel!
Cody is top level coach!
Hey Cody, how many watts have you been able to hit on the Keiser squat?
Yo! We don’t have the Keiser squat where it’s air only (the thing Su was shown using), but on the Keiser rack which is air and mass I’ve hit over 2900w, and single leg on the air runner I’ve hit 3100w. I think I’ll test out the Keiser leg press and see what I can get with that though. So far I’ve only used it for bent leg calf extensions.
Also as I progress to higher ratios of air:mass on the Keiser rack, I’d imagine the power outputs will go up. I have seen TPV go down from session to session at the same loads, so that’s nice to see.
hello, 8-40 short jumps for the work of the calf muscle. I wanted to ask if there is a difference if such jumps will be carried out with a step platform? That is, the same pace, just a different variation of footwork (calves), but with a step platform.
How do you measure ground contact times and velocity at the gym?
I use the MyJump2 app for RSI & other measures, but you could also use slow motion video and Kinovea on a PC.
For velocities I use VMaxPro (now called eNode Pro). It has lots of cool features, and you can get TPV values, albeit only after the workout is done. They’re considering adding it as a metric.
I’m going to try out the MoveFactorX once it’s in stock, as it gives you velocity at 100ms & 200ms both at the end of the eccentric and the early concentric phases. Imagine that you have a certain load, and are able to go from 0.4ms to 0.7ms by the first 100ms of the movement, you’re clearly getting better at generating force earlier in the movement. If you can drop faster and then reverse faster, you’re clearly getting better at handling and producing forces rapidly.
Since we as sprinters are on the ground less than 100ms per step for most of the race, improving force generation abilities in those short, early time frames is useful.
I wrote a review on Vmaxpro: sprintingworkouts.com/blogs/training-equipment/vmaxpro-review
@@ATHLETE.X thanks for all the information :)
Thank you for the video ! Do you count your reaction time when you time yourself on 30 meters?
I’ll be able to do that soon but currently I start using a touchpad so it doesn’t include reaction time. The e-starter is on its way right now which I’ll be discussing in a future video and will allow me to account for reaction time: store.simplifaster.com/product/freelap/freelap-components/e-starter/sku/13/
@@ATHLETE.X Very nice times on the 30 meters ! thank you for the link!
for a sprinter that’s 2 months away from the hs season start (which lasts 4 months), would you say now is a good time to drop the heavy lifts? i’m only worried that doing everything fast this far out would burn me out, but i dislike feeling slow in sessions. thanks for this video!
Hey Kyle, good question. With my team we’ve been doing lower box squats and hex bar deadlifts, but I’m starting to cycle in quarter squats and step ups.
You can take the accumulation/intensification approach where you cycle between heavier/slower lifts and still heavy but faster lifts every 3 weeks. Alternatively you could have a heavier day and a faster lift on another day.
I think it’s still good to lift heavy now, but I’d start reducing the range of motion (such as going from parallel squats to an above parallel squat) so you can emphasize fast transitions from eccentric to concentric without losing the general strength itself.
Once you start competing, I’d keep the volume pretty low and just aim to maintain strength while shifting more to things like faster quarter squats and low box step ups the further you go into the season. You’ll maintain strength for around 4 weeks even if you don’t lift at all, so you don’t have to worry about doing a lot of strength work once you’re in the middle or end of the season.
@@ATHLETE.X thank you for the advice! this is going to help me greatly in planning my workouts, so i truly appreciate the in-depth response. good luck to you and your team as well, i’ll be staying tuned to your progress during the season too lol
@@irlkale thank you bro! If any more questions come up feel free to reach out.
when starting a race which leg should be in front when starting.
Usually the one that's your first choice to do a single leg hop.
Have you got any programs with your more recent type of training?
The channel AlissonBrazilianRunner was hacked.
is to late to become an athlete as an adult? someone that never did any types of sports ever?
No it’s not too late. Track is great because you can find the event that best fits your abilities. I’d start with doing easy tempo workouts (run the length of the field, walk accross) at 50-75%. Then after doing that a few times you can do short accelerations, like 10-20m sprints at 80%, then work up to 90% and above as you feel comfortable. Make sure you stay relaxed when you sprint. Add in some lifting and you’ll start to feel a lot more athletic after a few months!