Ignoring this will RUIN your speed
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- Опубліковано 8 вер 2024
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I’m Justin, a S&C Coach. I help athletes run faster 40yd & short sprints
I’ve helped multiple athletes 4.4 in the 40yd. I’ve also trained Division 1 soccer, basketball, football & track athletes.
Here is proof of my results and who I have trained:
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I’m Justin, a S&C Coach. I help athletes who run sub 5.2s in the 40yd sprint faster.
If you don’t run those times, watch all my free videos, and do my free programs until you can, then come work with me!
I’ve helped multiple athletes 4.4 in the 40yd. I’ve also trained Division 1 soccer, basketball, football and track athletes.
Here is proof of my results and who I have trained:
justjumari.com/
For business inquiries or if you have a question please email:
justjumari17@gmail.com
Want to SPRINT FASTER? Go here: justjumari.com/the-speed-academy/
Its funny, the vast majority of humans avoid effort as much as possible. Then there's the few who are trying so hard that they are trying too hard. This was great advice!
exactly fam!
💫🤝
"too hard" isn't "too hard" if they are gaining. A high work effort with quality work equals a high quality volume of work, this game is all about time and quality. If one is lazy and doesn't improve their works will be lesser while the hard worker with high quality work continually improving wil exceed them.
Resting between sprints is the hardest part of the workout for me. Sprinters are wired to go.
Had a very similar situation. Was training 16-20 times a week as a rugby player and am now coming off a knee surgery and going into a shoulder surgery then need a nose surgery (not really related to the training volume but still). Def a good message for those of us that actually love training. Am coincidentally coaching now as well and teaching a lot of the same things haha. Not as active on youtube/social media, though.
Shoulder injury soon even for me as a rugby player! 😩
Tomorrow - 1600M warmup, 1600M at 50%, 800M at 50% I'm conditioning my body to try to break 60 in the 400M by November.
Thank you so much for this info I’ve just learnt that I have been training wrong this whole time. Gonna implement this into my next training session.
Thanks so much let’s go
So many running videos about endurance. And speed? Thanks soooo much for filling this void. H.I.T is very important especially as we get older. This gives us some direction as to how to do it right.
Imma do two 3m sprints tmr 🥱
Which part have you been ignoring?
Great video 😊👍💯
So when you mean a max of 200m for acceleration days does that include sled drags or just sprinting on the track because I do the sled drag on the turf.
Everything
Rest times and overtraining, I'm going to be more patient tanks
The regulation and maximising quality work part, I am a mid distance/distance runner and I always try to push as hard as I can and complete the workout and reps even if I miss interval
But regulation and stopping when you miss the interval by a certain amount is pretty key to maximise the quality work that you do
Appreciate the video man, could you make a video about fixing quad dominance & how it affects sprinting please?
It’s probably how much you squat vs hinge. Just have a balance program and try not worry too much!
@@justjumari Thanks man, got you
I usually do around 1000m of sprints (real high intensity) varying distances but mostly 100s, twice a week(second session usually consists of hills sprints) to keep a decent level of cardio,fitness and explosive power as I mostly do Calisthenics, and at 45 I've never had an injury or joint problems in a decade of doing this, and although never coached apparently I am one of the fastest over 40 year olds if not fastest unofficially in my country of Ireland and I don't have the typical big legs or do a lot of heavy squatting etc in fact I have fairly skinny lean muscular legs ,but I do have very high strength to weight ratio in overall body strength, to give example as to why I'm surprised with these short sprint workouts, as we know timing is not always accurate but my 10th 100m in training session was still in the low 11s so I was still able to produce a lot of power, elasticity even at end of session, but to be honest I have built up a lot of strength endurance and recovery abilities from intense training over the years.This advice is interesting I might add some sessions like this although I don't train purely to be a sprinter, but I'd probably feel like I did nothing so would just add it to my Calisthenics work days, but I get everybody will respond differently most people would probably get injured if they tried my intense sessions, as I have witnessed training with a lot of younger guys over the years. One thing for sure the body is an amazing machine if you take care of it👍
compete bro! you MUST! This contact of mines found after being a fitness nut he could run 11.7 seconds in the 100m at the age of 38, several years later he got it to 10.6. ua-cam.com/video/T9r0K_qfwCE/v-deo.html
Real
do you compete in Ireland in Masters comps ? How do we look you up ?
very quality information Jumari!
I'm trying to help coach a young sprinter and sprinting is just such a different animal. You say keep it under 200m of sprint running a day. I come from the distance world and our workouts are typically 10 miles total. 3 mile warm up, 8-10 x 800 m at threshold and 3 miles cool down. It's hard for me to understand how so little running makes you a good runner. I believe it, it's just weird
That’s long distance running he is talking about short distance here if he is doing 800m and above then focus on stamina training and endurance training
I disagree that volume is bad, but I agree that overtraining is bad. You should be handle training loads if you allow adequate rest in between workouts and progress between each one.
Why is high volume good then
When will you win repeat 100ms in a state championship track meet?
@@justjumariwhat about training for a 200m?
Loved the video man. W video as usual 🔥
Thanks so much
Read’s thumbnail: yes i will avoid lying on the track just like Usain.
funny
This vid is so good Tysm for the info and insights. Have a good one
Glad you enjoyed!
So how should I implement this on a weekly basis? You said 80-90% plyo and 10-20% strength training, so what % should the sprint work be? And overall condition or longer distance for 200-400M runners?
We need a Terrance Laird sprinting technique video next please
Great video, I will implement those tips.
New to chanel, and I've been sprinting for a 6 months now, can you do a video what to do in winter, if the weather is too cold and rainy, and have no access to indoor track? Some supplemental work?
I’ll drop something soon
@@justjumari Thank you, and keep up the great work!
That second bolt run was a crash landing
W man I love your videos
Your the W man for watching !
Great video, but the body adapts to whatever you continually do. If you sprint for instance five times a week, your body will just get used to it
Your body does adapt, but that’s not a good adaptation, everyday you will run a bit slower, and everyday your tendons will get a bit more worn out, you won’t be developing proper elastic energy and force production. Especially if everyday is a high intensity sprint day. It’s a recipe for disaster
Okay.
CONTENT!!!
He only been dropping w videos recently
We been working hard❤️
@@justjumari keep going my mans u doin gud
What about broken 400s for sprinters but 2-3 sets is way more than 150-200m max sprinting...
I’m trying to drop my 100 by .8 to a second. I got 4 days of free time, what do u think my workouts should look like? I’m really trying to work hard towards my goal
Thanks bro
Thanks for watching
Doing acceleration work on a different day as max velocity work, does that hinder recovery before the next max velocity day?
Okay but how do I time my sprints without a partner?
please can you suggest me some Max velocity workouts and for how many days a week one should opt for max velocuty training
Does this translate to basketball as well? I’ve been out for two weeks for a strained calf, came back, did knee isometrics and it hurt for two days and I’ve been playing since then. I still feel fit but my knees and legs do feel more sore than before… I was going to get a injury prevention screening at a PT but they are open on Sunday and Sunday is my b day so I’m really stuck
Basketball you definitely need to rest and not do too much. That’s why you’re always more athletic at the beginning of the season because the season wears you down.
do u have a workout routine for track?
Ok, after 200m sprint for the velocity is not a lot, because for work the velocity max is between 40 and 70 meters, so if i do 5 sprints of 60 m that's equal 300 meters, or you count just when you are at velocity max.
So at the end of 30 meters on a sprint of 60 meters,or you count at the 0 meters. so when you said run 200 meters you count at the first or when you reach 30 meters for example ?
What's your Best 100 Meter Time?
can you explain why many atlhetes have bow legs?is it an atlhetic advantage?an example would be lebron james legs
It’s mainly genetics, I wouldn’t sweat it as it’s usually just doing the right stuff will give you an athletic build !
@@justjumari i think it have to do with ankle mobiity too , like many asians have this kind of leg , i think it is because of the kneeling position that makes your ankle more flexible . kadour ziani one of the best dunkers in history talks about this position , but i dont know i am just thinking about this now . sorry if my english is wrong i am from brazil.
@@justjumari i think that if you have this kind of leg position, maybe you became more glute dominant instead of quad dominant.
Just curious, did you do football in highschool with track or just track?
What piece of timing equipment is being used at 5:46?
This is fire. What app do you use to record your sprints to keep it accurate ?
you can do it with your phone and cones, or use my lift app or anything that uses milliseconds when you re watch it
@@justjumari thanks man I figured it out. Just did the 20m x 6 today with eccentric broad jumps and squat jumps afterwards. Do you usually program more strength work (Deadlifts / Squats) on the same day as sprints?
@@ianjohnson8501 yea but Deadlift and Squats are a really basic way to look at it, each workout should have a theme. So you wouldn't do super explosive sprints and pair it with super slow full range of motion squats. those are different stimulus
common jumari w
Good looks !
I’ve been having pain in my hip/hamstring for the past 5 months now and the mri said that I have a pushed out hip with a rectus femoris strain. If I get surgery, then will I ever be able to run faster than myself prior to my injury?
talk to the doctor not me!
So for the 120m of Accel and 100m of flies, does that only include the fly part?
Is this your opinion on 400 Runners or is this just for 100 and 200
Drop the link to those timing clocks
How to improve speed endurance
1x60, 1x80, 1x120
hi jumari for accelaration days is it optimal to do 4*60m dash or is it for max velocity days?
How many days a week would you say is good for an intense training schedule? (21 years old)
Just saying your age doesn’t really help. Depends on alot of factors. I’m justsprint we train three times a week
So I do 12 60m (12×60=720) sprinting 2 in 8 days still too much?
How does this relate to hill sprints?
our coach has us doing 10 200s would that be bad
So would you do plyometrics before or after sprints
After usually , sprinting requires a lot out of your nervous system and “freshness” is a major major key
W vid
Thanks for watching
would it be ok if i run hills every weekend? because i’m a freshman right now running 11.4s and i want to get to like 11.1 or 11.2 or maybe even sub 11 by my sophomore year so do you think that hills will help?
hills will help but don’t over do ur body
Justjumari do U run?
🤩🤩
Will doing LISS cardio decrease your speed. Cardio such as walking or stairmaster.
Overdoing it will.
it can if overdone forsure
@@justjumari how much times would you recommend a week?
@@immaBAWS27 Walking aint gonna cause too many issues, you can probably do it every day just dont do for too long, no more than a half hour probably. Stairmaster should probably never be used.
What abt soccer
It just depends on goals and needs
@@justjumari I workout and do ploys I commented on 1 of your videos of my routine
@@justjumari mostly go hard for legs when I go gym
Usain bolt 10m in his 9.58 run was 1.88
Literally the best run in history, and you were runnung 1.6 in practice?
How come you never won the Olympics bro?
I believe and hope that you misspoke something
Lol a lot of guys can run 1.6 and run no where close to a sub 10. It’s called energy distribution. I was also talking about my time without reaction. His 1.88 is with reaction. With reaction I’d probably be a 1.9ish
Even if I’ve seen guys go 1.5-1.6 and can’t get anywhere close to a 10.0 100m. It’s all about energy distribution and so many aspects to 100m . Usain bolt had the best speed endurance of all time (the ability to not slow down the last 50m) 99% of people don’t
@@justjumari man I'm sorry but this is just not true.
Ok you have this weird perception that somehow a lot of people and you are faster than bolt😅..ok
So, let's take Christian Coleman, arguably he's the best starter in history, I'd say top 3 ever.
In his 100m PB race he had a reaction time of 0.128, which is hella fast, he ran the first 10m in 1.83, wanna subtract the reaction time? Sure it's 1.702.
I repeat, you did not run 1.6 10meters.
I'm not insulting you by saying that you are not way faster than the best people in history, but please do not insult people's intelligence.
If anyone is wondering or you are, here is my source
www.athletefirst.org/wp-content/uploads/2020/03/M100m-sprint-splits-by-time.pdf
Or you can also use common sense instead of sources :)
@@justjumari also your second message is uttely stupid aswell, he had the best top speed in the world as well as good speed endurance, in the 100 speed endurance is fairly important but in a very small %.
Also speed endurance can be trained easly, being fast cannot.
Nowdays athletes run the fastest at around 70m, look at last year Olympics final for example, top speed
Jacobs
26.76m.p.h.
at 72 meters
Kerley
26.29m.p.h.
at 66 meters
de Grasse
26.59m.p.h.
at 68 meters
Simbine
26.53m.p.h.
at 74 meters
Baker
26.14m.p.h.
at 66 meters
Su
26.10m.p.h.
at 66 meters
Jesus Christ is King and Love ❤Psalm 34:18
Brother what are you even saying, you did not run a 1.6 10m ... u d be breaking the 60m wr in practice with ease?