@@ATHLETE.X Absolutely amazing video! Thank you! I just have a question, do you think these exercises, especially the plyometric exercises cause significant stress on the knee joints? Will this affect my knee joints when I am older? I do not want to be 50 and struggling to enjoy sports like skiing or sprinting because of damage to my knees from activity like this in my youth. I ask because my mother did lots of activity like this and she has trouble doing any exercise that requires bending of the knee. Care to comment on this topic? Cheer!
@@StudioOAC take this with a grain of salt but I believe you might be able to stop the knee weakness in your older age if you just continue being active and don't overtrain in this age. Maybe try light weight ATG squats as well
@@charlesfisher3983 what are cody's credentials? Jeff is a certified physical therapist and trainer. He worked for the NY Mets, he trains pro footbal players.
Mechameleon Rex cpt doesn’t mean you know how to run a training program. It means you know how to diagnose, repair, and prevent injuries. There’s more to athletics than injury prevention. Just look at the guy that he trained, Jesse. The guy still can’t deadlift 315. Jeff only looks like he knows what he’s talking about when he’s working with professional athletes, who are genetic freaks. He can’t replicate his success with a lay person.
My son wants to do track this coming year in highschool. I see a lot of places lack a solid base training for track. And i can say your information is great. We are going to utilize and keep looking for more videos and information from you. Thank you !
I really needed this. Coming from Strength/Oly lifting to sprinting, I was having trouble adjusting, and was always sore. I realized my exercises and volume needed to be adjusted for sprinting..this really helps alot!
Well done. Methodical, practical, and full of intent. Love this video. Probably learned more from this guy in 7min than I did in my 4 years of college track.
I liked the plyos, sleds and sprints a lot. Good ideas there. I have found though that it is quite debatable whether or not a lot of weight training (especially in-season) will give a sprinter the edge they are looking for. Some sprinters, like myself and guys like Ben Johnson or Mo Green, are bigger muscle/power guys. I am a 50-60m specialist, so I don't mind being bulkier and having more power, size and raw strength. However, many top sprinters do not lift a lot of weights. Noteworthy would be Carl Lewis, who said the worst year of his career was the year he did the most weight training. It's important to see what works for each athlete as well. For me, I love a lot of weight training, but for other sprinters who are constructed differently, it is not as helpful.
Great stuff. There are no tricks for success. Just two tune ups. When your doing 30-40-60 meter flys your head and shoulder need to be upright, inline with the natural alignment of the spine. Secondly, max strength will diminish after 6-8 weeks. One day of max lifts 3-5 reps once every 2 weeks will keep you in maintenance. Outstanding coverage for 7 minutes.
I train hard for years and over time my skews has definitely increased. Endurance is getting there, I’m very proud of myself. Bc I am getting back into track and field, it feels good!
I've watched a decent amount of videos to exercice for speed, and they all rely on explaining exercises on exterior visible muscles. But the one most important most powerful muscle is invisible, and no one talks about it, except in a video comparing Powell to Bolt, and that muscle is the Psoas, which attaches the upper bone of your legs to the back, and who is responsible at what frequency you can lift your legs against the increased force which opposes your movement the faster you go.
@@incorectulpolitic you can't be serious, of course not, but you can't train every aspect, flexibility, coordination, stability, proprioception, muscle in legs, arms, abs, back and ignore the psoas, because everything must fall into a harmonic balance. That's when speed progression happens. You are only so fast as your weakest spot. You should always look for your weakest spot, and that may be the psoas if you feel you can't lift the legs as fast as your arms at a certain point. One of the most important aspect is the force to weight ratio, the more you weight, the more force you need, the more powerful the psoas has to be, the less you weight, the less power you need and coordination and agility may be more important. I can't explain all, people are writing books about these topics. This is the video I mentioned /in french ua-cam.com/video/_Qai-AjEA5I/v-deo.html It also explains the storage of energy in the tendons. Tight tendons hold energy and transfer it with less loss to the bones, loose tendons loose energy, that's where dead lifts may help, as the stronger the muscle pull, the tighter the tendons get, mainly at the age of 17 to 19
Watched this a year ago and improved my overall athleticism by a mile(Not just speed) which was indicative in my rugby performances, came back to show my gratitude and encourage you to keep up the great content although you’re massively underrated🔥🔥 Btw, I included some KB Swings in my routine and man they’re another holy grail exercise for the hip hinge movement and explosiveness in that regard, would be great if you could please make a video primarily on swings and benefits for those who might be neglecting them x
Best informative video I've seen on sprinting! Thank you *Edit Scratch that.. that doesn't do it justice... I want to say that finding speed work videos is extremely hard! Not only that but they say different stuff and never give a COMPLETE insight, but this hit it home! Thank you! I'm going to re-work this into my routine
One thing that has worked for me is to push through the big toe and then pop the thigh forward but feel as if you're leaving the foot behind you (so you don't engage the quads or hamstrings too much) and the lower leg can just get dragged forward until the next strike back at the ground. I don't always advise trying to drag the toe, but would if someone showed faster times as a result. Ultimately, you've got to play around with what part of the leg you cue to go forward vs backward during those first couple steps, and you might even find you run faster without the toe drag. For low heel recovery without toe drag, I'd visualize swinging the entire leg from the hip with the knee locked at 90 degrees or something like that. Another way to achieve it is to visualize yourself pushing horizontal relative to the ground for the first couple steps and then letting the brain figure it out when you drive the knee forward. Sorry I don't have a super clear answer, but its because often it comes as a result of trial and error over many practice sessions. I wouldn't worry too much about it though, upright sprinting is most of the race!
Litro never comment but such great and articulate analysis in each of your videos- valued scientific knowledge without being boring or cringe is rare to find
To anyone watching this video, do not perform olympic weightlifting lifts (clean and jerk, snatch) without proper technique, go see videos about olympic weight lifting and compare it to this video ,you will know what im talking bout. The video is very informative tho.
Sleds are the real deal. We used them for football and everyone hated them including myself. So I decided to use them every day on my own until I enjoyed them and they became easy. But most importantly, my acceleration went from decent to blazing. I may have lost in the sectional semis for the 100m, but I was clear out ahead for the first 30m. It was my first year of track so I didn’t have that sprint stamina, but I dominated the acceleration and sleds were a huge part in that.
Thanks for the tips Cody Bidlow! I have a question for you though. How tall are you and by chance how high is your vertical? I’m just curious to see if these workouts not only improve your speed/velocity but also your vertical as well. Thanks!
Thanx Cody!!! Great introductory vid which was very logical in its presentation & contained a lot of information about the various aspects of sprint development. Appreciate your time & effort... will definitely look forward to your next one!!!!
Fantastic video and channel. Extremely under rated, hope you find success with this. Lots of pragmatic and easy to understand information for all athletes (no matter what level of talent) looking to get faster and their coaches! I'll definitely be looking to this video for my weight session progression for this year.
Why didn't youtube exist when I was running in college 😭. So much good info here man. Even the weight training stuff, which I don't see a lot of in other youtube videos, was spot on. And I really like the variety of plyometric exercises. You've got a new subscriber.
hey thank you so much for this video. I just like to sprint for fun but would definitely love to get faster. If you are considering making a program I would definitely pay for it. this would be a fun challenge. thanks for the informative video
Hey bro excellent video I Coach Explosive speed etc these days mainly working with my son who’s reasonably competent with these types of movement exercises but I gotta say you’ve put this together excellently and it’s good to be able to refer to this for the exercises we are using during our progression.. thanks sharing your work 👍
Great and very helpful explanation, but it kept me wondering in which part of the training should I do those kind of exercising , how frequently in a week and for how long, or should I do it throughout the year no mattering the phase of my training plan schedule? Thank you very much
Excellent work Cody! I’m 65, physically active and was d1 defensive back in college football. I recently started wind sprinting again after a taking a 25 year break from running. It was extremely difficult at, first but I’m starting to build leg strength again and I’m feeling more explosive with each outing. Sprinting had always made me feel amazing in college and much to my surprise my body is beginning to respond. While I don’t plan on taking on some of your impressive weight training examples, I do intend to begin some of your body weight exercises. Can you recommend 3-5 of your best training methods that I can use on artificial turf, which is where I’m training?
Good on you. I'm in a similar place but 20 years younger. On nice turf you could consider various plyo's depending on what types of boxes/stuff you have available to jump over or onto. But even without those, sets of stiff two leg jumps, sets of 5 single leg jumps for distance, and single leg jumps for height are all probably great places to add some work.
Now this is real strength. You can see why ya seriously quick by what you do in gym. Some serious weight on the squat and deadlift and ya olympic lifts. Direct transfer to ya track work and sprint outputs. Love it bro, grt video.
Hello Cody, I just wanted say that your videos are amazing and helpful, I know what exercises to do when I go to the gym, and track. But what I wanted to ask you is what weight is the best to start off with, reps & sets, and when to increase the weight.
No worries mate. One question, do you think it would be a good idea to do the glute ham eccentrics, single leg eccentric back extensions and hamstring holds once per week during the competitive season as a means of hamstring injury prevention?
Excellent vid, with plenty of exercises I din't know ! I just noticed (as well as in some other videos on your channel) that, at least I have this impression, your back is not in a fully efficient position when you are sprinting. It is difficult to explain it since I'm a french speaker, but I sense that your trunk is essentially locked by your abs (so that your pelvis is in retroversion, thus allowing your knees to go up in a better way), whereas it should rather be locked primarily by your back (in order to constitue a lever arm when youre foot is about to reach the ground), the knees then requiring more powerful psoas to go up and therefore replace the role of pelvis retroversion. I don't know if I am clear but anyway, great work !
I do think you are right in that my posture is a off at times. I have noticed some improvement after using eccentric training and certain plyometrics, as the hamstrings can now operate at longer lengths and feel strong while doing it. When the leg swings forward, pelvic position can change the length at which the hamstrings are operating. I think I compensate from previous injuries, and one of the ways I compensate is with pelvic position. Thanks for bringing up the topic, I think it is an interesting one!
@@ATHLETE.X try RPR it really helps in resetting you're posture and nervous system. It can fix any compensation patterns. This video was great : trying to get my speed back!
Box Squats = a great way to blow out your lower back and end up not running at all. The body becomes its function. Why power lift to run fast? Nothing on Parachutes for acceleration resistance or just wearing a weight vest with a few pounds. Test your 100 meter time after a warm up 3x and take average. Get up to training with 20-25 lbs strapped to you tightly/comfortably (Start with 5 lbs and only go up when you hit your initial average test time) for 60-100 meter training sprints + add a parachute or harness (need a second person) work for startup training. Periodize your training. Make sure you stretch properly when warmed up (Long passive stretches for 5-7 minutes each group). After a few weeks, take a day or two off, warm up and test your 100meter time without the vest... Surprise you're much faster and you'll feel lighter on your feet as well as being probably leaner from all the growth hormone released from this style of training. If you try it please let me know how it works out for you. Kind regards: Alex.
Hey Stephen, it depends on the time of year, but generally ill perform something like: M - Accel/Lift T - Tempo or Off W - speed + moderate speed endurance (120-220) Th - Lift Fri - Off Sat - Long SE (220-300) + Lift I’ve got programs at sprintingworkouts.com (code runfaster gets you 25% off) in case you ever need a plan!
Hey man, I really like your training knowledge. Do you recommend doing the same training for the 300m? It is hard to stay consistently at high speeds for that distance, in fact, the last 100m I am gassed out. Also, could you make a video of how to run efficiently in the curve? Thank you and keep up the good work.
These are great workouts. 2 things though: 1. I like the cleans etc. but I don’t think my gym would appreciate me dropping the barbell like that. Could I just do a weight I can lower without damaging the floor? 2. Some of the jumps look like they may aggravate my Achilles which sometimes happens.
How to manage heavy sleds,plyometrics and so on during an entire program? I think isometrics is the foundation. But heavy and quick movements as a "recall" aren't good next to competition session too?
Amazing explanation, words and video, great training program . I am finally back in sprinting after really long time stop , now i am doing strenght with weights a little plyo (only bounces on grass/track) , doing good in runs : i am curious about integrating those interesting workouts in my program, i'm pretty sure i will notice improvements..also i was asking myself, can i simulate a sled? if i do not own a professional one, as shown in your gym movie.
Sir, do you have a preferred exercise or exercises for core, or is this area worked adequately by the work already shown without targeting it directly? Thank you.
Any workouts to help not get shin splints in the future. My previous season I had VERY bad shin splints and I wanna get rid of them since they still are kinda there.
What are the best body weight only exercises to build sprint speed? I don’t have access to a gym so I run on grass but can’t do the strength work. Would love some tips!
Thoughts on Hex Bar dead? Handle positions allow for better vertical force production I’ve read. Seems better for stabilty imo although obviously the bar is not available to everyone. This being said I have a 10.2 100m guy and a 46 400m runner who do no lift at all (poor setup in their country) and have no chronic injuries nor has their progression stalled. Pfaff says he has sub10 guys who didn’t lift. Of course these are outliers but there are many ways to get the job done. I like your holistic approach
I've used the hex bar, in the past for deadlifts but more often very heavy weighted jumps. I view it more as a concentric squatting type exercise, not so much as a deadlift. In my head, a deadlift has a lot of hip hinge going on, whereas the hex bar squat is basically just standing up. Because of this, I tend to use box squats instead so that I can the eccentric-isometric-concentric muscle actions occurring in that order, in a vertical force vector. Then, I'll load up the hex bar and try to jump with anything from 100-350lb. With all that said, I think hex bar is a good exercise, but it does not replace a straight bar conventional deadlift due to the push vs hinge mechanics. Hex bar has always felt more quad dominant for me, whereas conventional deadlifts have a greater hamstring component to them. With a guy like that, I would say that lifting could be risky. You could play around with med ball throws (or throwing any weighted object, even a brick) to work on propulsive power, but even then i dont know how much if anything there is to gain. In my talks with Dan, he's acknowledged that some of the best sprinters and jumpers have hated to lift and were quote "allergic to iron", while more developmental or good-but-not-great athletes often need the lifting to bring up their base level of force output. Someone who is highly gifted may have those capabilities naturally without training, and thus they just need to keep working on sprint training and staying healthy. If he finds access to facilities, he can do some very basic strength work in his off season, and see how he feels. Something simple like 3-5 rep sets at 50-60% effort. If that goes well, he could progress to more explosive work over time.
We want from you to talk about plyometrics exercises and basic drills for sprinters .. There a lot of videos talk about theme but we want it in you way of explanation .. I really loved your way
An absolute GOLD MINE of information!
Thanks bro!
True! This video is by far the best I've seen, and I have seen a lot.
if YOU can help me with build a program for kids? differents ages groups (6-10) (11-15) please
@@ATHLETE.X Absolutely amazing video! Thank you! I just have a question, do you think these exercises, especially the plyometric exercises cause significant stress on the knee joints? Will this affect my knee joints when I am older? I do not want to be 50 and struggling to enjoy sports like skiing or sprinting because of damage to my knees from activity like this in my youth. I ask because my mother did lots of activity like this and she has trouble doing any exercise that requires bending of the knee. Care to comment on this topic? Cheer!
@@StudioOAC take this with a grain of salt but I believe you might be able to stop the knee weakness in your older age if you just continue being active and don't overtrain in this age. Maybe try light weight ATG squats as well
Where's Jeff Cavalier?
That's not his gym.
Wait a minute...
exactly my thoughts
That's what a thought
Sam yet he knows 10 times what Jeff does about training. Jeff is a PT. That’s it
@@charlesfisher3983 what are cody's credentials?
Jeff is a certified physical therapist and trainer.
He worked for the NY Mets, he trains pro footbal players.
Mechameleon Rex cpt doesn’t mean you know how to run a training program. It means you know how to diagnose, repair, and prevent injuries. There’s more to athletics than injury prevention. Just look at the guy that he trained, Jesse. The guy still can’t deadlift 315. Jeff only looks like he knows what he’s talking about when he’s working with professional athletes, who are genetic freaks. He can’t replicate his success with a lay person.
Wow, this I feel like I should have paid for. Thank you for this.
Nah
sonny son should be😂 imma make my workout from this video lmao
The most valuable video I have seen on explosiveness/sprinting. I am a footballer, and this video has helped a lot, thank you brother.
My son wants to do track this coming year in highschool. I see a lot of places lack a solid base training for track. And i can say your information is great. We are going to utilize and keep looking for more videos and information from you. Thank you !
How’s he doing in high school track?
I really needed this. Coming from Strength/Oly lifting to sprinting, I was having trouble adjusting, and was always sore. I realized my exercises and volume needed to be adjusted for sprinting..this really helps alot!
One of the best and informative vids I have ever watched in UA-cam
You must be an idiot
@@georgeilynch2303 uncalled for. Why did you have to say that to him?
@@georgeilynch2303 tli
Well done. Methodical, practical, and full of intent. Love this video. Probably learned more from this guy in 7min than I did in my 4 years of college track.
Wow, both the quality and frequency of the uploads have increased. Good job Cody!
Thanks Ibrahim! Hopefully people are benefiting from the info.
@@ATHLETE.X good job man, very helpful
I liked the plyos, sleds and sprints a lot. Good ideas there. I have found though that it is quite debatable whether or not a lot of weight training (especially in-season) will give a sprinter the edge they are looking for. Some sprinters, like myself and guys like Ben Johnson or Mo Green, are bigger muscle/power guys. I am a 50-60m specialist, so I don't mind being bulkier and having more power, size and raw strength. However, many top sprinters do not lift a lot of weights. Noteworthy would be Carl Lewis, who said the worst year of his career was the year he did the most weight training. It's important to see what works for each athlete as well. For me, I love a lot of weight training, but for other sprinters who are constructed differently, it is not as helpful.
Awesome amount of info to sprint fast, strong and minimize injury! Thank you.
Great stuff. There are no tricks for success. Just two tune ups. When your doing 30-40-60 meter flys your head and shoulder need to be upright, inline with the natural alignment of the spine. Secondly, max strength will diminish after 6-8 weeks. One day of max lifts 3-5 reps once every 2 weeks will keep you in maintenance. Outstanding coverage for 7 minutes.
Me: mom can we get AthleanX
Mom: We have AthleanX at home
AthleanX at home:
Hey, that's not fair. This guy teaches way different stuff than Jeff.
Besides, he doesn't bully his cameraman Jesse. Class guy.
@@lukewagner2625 It was just a joke bro chill out. Quit being a fanboy, he's a big boy, I'm sure he can handle a harmless joke.
Nothing will make you faster than running from the cops....
It depends on the skin color...
@@Michelrs it really doesn't, depends on the person
@@KantaK-type it was a joke about the fact that american cops shoot at people of color
@@Michelrs I checked the stats. Cops kill white peoples the most.
@@IvanRandomDude XD U WILD
6:56, when you turn off the lights in the kitchen.
LOL wth?!?
And then you stub your toe
I train hard for years and over time my skews has definitely increased. Endurance is getting there, I’m very proud of myself. Bc I am getting back into track and field, it feels good!
I've watched a decent amount of videos to exercice for speed, and they all rely on explaining exercises on exterior visible muscles. But the one most important most powerful muscle is invisible, and no one talks about it, except in a video comparing Powell to Bolt, and that muscle is the Psoas, which attaches the upper bone of your legs to the back, and who is responsible at what frequency you can lift your legs against the increased force which opposes your movement the faster you go.
Tom Sawyer I ready your comments. Great replay
Can you please elaborate? You mean a sprinter should focus on the psoas alone?
@@incorectulpolitic you can't be serious, of course not, but you can't train every aspect, flexibility, coordination, stability, proprioception, muscle in legs, arms, abs, back and ignore the psoas, because everything must fall into a harmonic balance. That's when speed progression happens. You are only so fast as your weakest spot. You should always look for your weakest spot, and that may be the psoas if you feel you can't lift the legs as fast as your arms at a certain point. One of the most important aspect is the force to weight ratio, the more you weight, the more force you need, the more powerful the psoas has to be, the less you weight, the less power you need and coordination and agility may be more important. I can't explain all, people are writing books about these topics. This is the video I mentioned /in french ua-cam.com/video/_Qai-AjEA5I/v-deo.html It also explains the storage of energy in the tendons. Tight tendons hold energy and transfer it with less loss to the bones, loose tendons loose energy, that's where dead lifts may help, as the stronger the muscle pull, the tighter the tendons get, mainly at the age of 17 to 19
Damn, my coach sucks at speed routines...
Hi
Manuel Avendaño Same
same but my coach will not help me.
Watched this a year ago and improved my overall athleticism by a mile(Not just speed) which was indicative in my rugby performances, came back to show my gratitude and encourage you to keep up the great content although you’re massively underrated🔥🔥
Btw, I included some KB Swings in my routine and man they’re another holy grail exercise for the hip hinge movement and explosiveness in that regard, would be great if you could please make a video primarily on swings and benefits for those who might be neglecting them x
How fast how are u. Ow
How fast are u now?
Thanks Cody, adding a few to my programme!
Thanks Sue!
Best informative video I've seen on sprinting! Thank you
*Edit
Scratch that.. that doesn't do it justice... I want to say that finding speed work videos is extremely hard! Not only that but they say different stuff and never give a COMPLETE insight, but this hit it home! Thank you! I'm going to re-work this into my routine
Great content man, some advice on maintaining low shin angles and low heel recovery/toe drag would be awesome.
One thing that has worked for me is to push through the big toe and then pop the thigh forward but feel as if you're leaving the foot behind you (so you don't engage the quads or hamstrings too much) and the lower leg can just get dragged forward until the next strike back at the ground. I don't always advise trying to drag the toe, but would if someone showed faster times as a result.
Ultimately, you've got to play around with what part of the leg you cue to go forward vs backward during those first couple steps, and you might even find you run faster without the toe drag.
For low heel recovery without toe drag, I'd visualize swinging the entire leg from the hip with the knee locked at 90 degrees or something like that. Another way to achieve it is to visualize yourself pushing horizontal relative to the ground for the first couple steps and then letting the brain figure it out when you drive the knee forward.
Sorry I don't have a super clear answer, but its because often it comes as a result of trial and error over many practice sessions. I wouldn't worry too much about it though, upright sprinting is most of the race!
This video is so enlightening but also the principles are so simple.
Litro never comment but such great and articulate analysis in each of your videos- valued scientific knowledge without being boring or cringe is rare to find
To anyone watching this video, do not perform olympic weightlifting lifts (clean and jerk, snatch) without proper technique, go see videos about olympic weight lifting and compare it to this video ,you will know what im talking bout. The video is very informative tho.
Hope people get to see your content more! I’m sharing your videos to my friends 😊
Thank you for doing that. I greatly appreciate it!
Excellent explanations of what, how and why. This guy should have many more subscribers.
Great video! I plan to use some of those for improving my cycling sprint. Thank you
This is absolutely amazing. I have never heard anybody explain the process as well as you have. Excellent!
Great job thx
Sleds are the real deal. We used them for football and everyone hated them including myself. So I decided to use them every day on my own until I enjoyed them and they became easy. But most importantly, my acceleration went from decent to blazing. I may have lost in the sectional semis for the 100m, but I was clear out ahead for the first 30m. It was my first year of track so I didn’t have that sprint stamina, but I dominated the acceleration and sleds were a huge part in that.
That’s legit man, l’m glad you had a good experience with them.Thanks for sharing your story
This is gold. Diamonds of information. So much to integrate into my training. I’m so excited wow!
SPRINT TRAINING PROGRAMS: sprintingworkouts.com
Become a Member: bit.ly/3sWnqZ1
Grasp what your saying this could be, broken down into multiple videos was alot, yet very insightful.
Thanks for the tips Cody Bidlow! I have a question for you though. How tall are you and by chance how high is your vertical? I’m just curious to see if these workouts not only improve your speed/velocity but also your vertical as well. Thanks!
Thanx Cody!!! Great introductory vid which was very logical in its presentation & contained a lot of information about the various aspects of sprint development. Appreciate your time & effort... will definitely look forward to your next one!!!!
You should come out with a workout plan that incorporates everything you just said. I would buy it.
Fantastic video and channel. Extremely under rated, hope you find success with this. Lots of pragmatic and easy to understand information for all athletes (no matter what level of talent) looking to get faster and their coaches! I'll definitely be looking to this video for my weight session progression for this year.
Thank you John! I appreciate your feedback and taking the time to watch.
Pure gold bro!!! Thank for share, amazing work
Why didn't youtube exist when I was running in college 😭. So much good info here man. Even the weight training stuff, which I don't see a lot of in other youtube videos, was spot on. And I really like the variety of plyometric exercises. You've got a new subscriber.
Thanks bro. Just trying to share what’s helped me and hopefully make a positive impact.
Brilliant video, subbed immediately after the intro. You really know your onions dude, probably why you were talking into a frying pan :)
hey thank you so much for this video. I just like to sprint for fun but would definitely love to get faster. If you are considering making a program I would definitely pay for it. this would be a fun challenge. thanks for the informative video
Very informative! Nice Work!
Such a phenominal video. This is exactly what I need to know, thank you so much athlete X
Excellent video
Hey bro excellent video I Coach Explosive speed etc these days mainly working with my son who’s reasonably competent with these types of movement exercises but I gotta say you’ve put this together excellently and it’s good to be able to refer to this for the exercises we are using during our progression.. thanks sharing your work 👍
Thanks Rob! Sorry it took a while to see this.
I like how you stack a bunch of low weight bumper plates to make it look like you are lifting a lot of weight.
I was wondering how he was squatting 315 one legged!
Great and very helpful explanation, but it kept me wondering in which part of the training should I do those kind of exercising , how frequently in a week and for how long, or should I do it throughout the year no mattering the phase of my training plan schedule?
Thank you very much
sir can u do another video show us more exercises for power and strength?
Can't believe this guy has 321 haters. He puts out great information
Found quarter squats really helped my start and acceleration.
Dude, where are these gyms? An affordable one of these would be a dream come true.
Sir plz make some videos on breathing
Best video to work on your speed and performance
I will apply in training season
thank you brother
Grate video and much information, Thanks for uploading the video
Thanks Jeevan!
Excellent instruction thank you for putting in on that effort
Excellent work Cody! I’m 65, physically active and was d1 defensive back in college football. I recently started wind sprinting again after a taking a 25 year break from running. It was extremely difficult at, first but I’m starting to build leg strength again and I’m feeling more explosive with each outing. Sprinting had always made me feel amazing in college and much to my surprise my body is beginning to respond. While I don’t plan on taking on some of your impressive weight training examples, I do intend to begin some of your body weight exercises. Can you recommend 3-5 of your best training methods that I can use on artificial turf, which is where I’m training?
Good on you. I'm in a similar place but 20 years younger. On nice turf you could consider various plyo's depending on what types of boxes/stuff you have available to jump over or onto. But even without those, sets of stiff two leg jumps, sets of 5 single leg jumps for distance, and single leg jumps for height are all probably great places to add some work.
Now this is real strength. You can see why ya seriously quick by what you do in gym. Some serious weight on the squat and deadlift and ya olympic lifts. Direct transfer to ya track work and sprint outputs. Love it bro, grt video.
Much appreciated Nathan. Thanks for watching!
Hello Cody, I just wanted say that your videos are amazing and helpful, I know what exercises to do when I go to the gym, and track. But what I wanted to ask you is what weight is the best to start off with, reps & sets, and when to increase the weight.
GREAT STUFF
Very specific video.... Thankyou ❤️ love from india
Awesome video, Cody! One of your best yet!
Always trying to improve! Thanks for checking it out.
No worries mate. One question, do you think it would be a good idea to do the glute ham eccentrics, single leg eccentric back extensions and hamstring holds once per week during the competitive season as a means of hamstring injury prevention?
Excellent vid, with plenty of exercises I din't know ! I just noticed (as well as in some other videos on your channel) that, at least I have this impression, your back is not in a fully efficient position when you are sprinting. It is difficult to explain it since I'm a french speaker, but I sense that your trunk is essentially locked by your abs (so that your pelvis is in retroversion, thus allowing your knees to go up in a better way), whereas it should rather be locked primarily by your back (in order to constitue a lever arm when youre foot is about to reach the ground), the knees then requiring more powerful psoas to go up and therefore replace the role of pelvis retroversion. I don't know if I am clear but anyway, great work !
I do think you are right in that my posture is a off at times. I have noticed some improvement after using eccentric training and certain plyometrics, as the hamstrings can now operate at longer lengths and feel strong while doing it.
When the leg swings forward, pelvic position can change the length at which the hamstrings are operating. I think I compensate from previous injuries, and one of the ways I compensate is with pelvic position.
Thanks for bringing up the topic, I think it is an interesting one!
@@ATHLETE.X try RPR it really helps in resetting you're posture and nervous system. It can fix any compensation patterns.
This video was great : trying to get my speed back!
Box Squats = a great way to blow out your lower back and end up not running at all. The body becomes its function. Why power lift to run fast? Nothing on Parachutes for acceleration resistance or just wearing a weight vest with a few pounds. Test your 100 meter time after a warm up 3x and take average. Get up to training with 20-25 lbs strapped to you tightly/comfortably (Start with 5 lbs and only go up when you hit your initial average test time) for 60-100 meter training sprints + add a parachute or harness (need a second person) work for startup training. Periodize your training. Make sure you stretch properly when warmed up (Long passive stretches for 5-7 minutes each group). After a few weeks, take a day or two off, warm up and test your 100meter time without the vest... Surprise you're much faster and you'll feel lighter on your feet as well as being probably leaner from all the growth hormone released from this style of training. If you try it please let me know how it works out for you. Kind regards: Alex.
This video is garbage, don't bother. It's a get injured tutorial.
It's been said many times, but this is tremendous info for the strength aspect for sprinters.
You make a lot of sense bro
Enjoyed the video a lot. Any suggestions for a sprint workout week? or cycle? for 200 meters?
Hey Stephen, it depends on the time of year, but generally ill perform something like:
M - Accel/Lift
T - Tempo or Off
W - speed + moderate speed endurance (120-220)
Th - Lift
Fri - Off
Sat - Long SE (220-300) + Lift
I’ve got programs at sprintingworkouts.com (code runfaster gets you 25% off) in case you ever need a plan!
Hey man, I really like your training knowledge. Do you recommend doing the same training for the 300m? It is hard to stay consistently at high speeds for that distance, in fact, the last 100m I am gassed out. Also, could you make a video of how to run efficiently in the curve? Thank you and keep up the good work.
These are great workouts. 2 things though: 1. I like the cleans etc. but I don’t think my gym would appreciate me dropping the barbell like that. Could I just do a weight I can lower without damaging the floor? 2. Some of the jumps look like they may aggravate my Achilles which sometimes happens.
Thank you for sharing very informative.
Glute hams are good too! And awesome video very helpful!!
Very great video, goo informations and i loke how you show them with the video in the gym. I like all
Thanks JP!
Thanks💯 awesome video
Do you believe in over speed training such as slight downhill sprinting and bungee towing? I was just wondering if you found these Helpful
What's up guy, Jeff Cavalier, Athleanx.com here.
Im training for better acceleration for soccer, are they’re any key exercises that focus on acceleration specifically?
Weight room or on the field/track?
dont know if your still lookin for info, but sled pulls/pushes are pretty good for acceleration
Great information! Thank you
Thanks Daniel!
Earned a sub ! Willing to pay if u got any programs. Preciate ya
How to manage heavy sleds,plyometrics and so on during an entire program? I think isometrics is the foundation. But heavy and quick movements as a "recall" aren't good next to competition session too?
Amazing explanation, words and video, great training program .
I am finally back in sprinting after really long time stop , now i am doing strenght with weights a little plyo (only bounces on grass/track) , doing good in runs : i am curious about integrating those interesting workouts in my program, i'm pretty sure i will notice improvements..also i was asking myself, can i simulate a sled? if i do not own a professional one, as shown in your gym movie.
Great video!
Sir, do you have a preferred exercise or exercises for core, or is this area worked adequately by the work already shown without targeting it directly? Thank you.
Thank you verymuch.
👍🙏🏃🌹♥️♥️♥️🌷🌠🌌😘
Amazing, informative video. The breakdown and structure was on point. Just started following you on IG. Thank you !
Thanks for watching!
Excellent video. Thanks.
Awesome vid!!! I have been having knee issues and I can’t do stuff like single leg box jumps (even tho my PT said I’m good now), any suggestions?
jump off one foot land on two feet
Brilliant 🤩 thank you
Any workouts to help not get shin splints in the future. My previous season I had VERY bad shin splints and I wanna get rid of them since they still are kinda there.
fantastic ...an actual athlete coach
What are the best body weight only exercises to build sprint speed? I don’t have access to a gym so I run on grass but can’t do the strength work. Would love some tips!
Hey man, great video! would you mind if i made reference to it in one of my own?
Very nice , thank you
Thanks for the good videos...um learning a lot especially for speed drills
What a great video - very helpful and motivating.
Great video, thanks!
Very informative video 👍🏻👍🏻
Thoughts on Hex Bar dead? Handle positions allow for better vertical force production I’ve read. Seems better for stabilty imo although obviously the bar is not available to everyone. This being said I have a 10.2 100m guy and a 46 400m runner who do no lift at all (poor setup in their country) and have no chronic injuries nor has their progression stalled. Pfaff says he has sub10 guys who didn’t lift. Of course these are outliers but there are many ways to get the job done. I like your holistic approach
I've used the hex bar, in the past for deadlifts but more often very heavy weighted jumps. I view it more as a concentric squatting type exercise, not so much as a deadlift. In my head, a deadlift has a lot of hip hinge going on, whereas the hex bar squat is basically just standing up. Because of this, I tend to use box squats instead so that I can the eccentric-isometric-concentric muscle actions occurring in that order, in a vertical force vector. Then, I'll load up the hex bar and try to jump with anything from 100-350lb.
With all that said, I think hex bar is a good exercise, but it does not replace a straight bar conventional deadlift due to the push vs hinge mechanics. Hex bar has always felt more quad dominant for me, whereas conventional deadlifts have a greater hamstring component to them.
With a guy like that, I would say that lifting could be risky. You could play around with med ball throws (or throwing any weighted object, even a brick) to work on propulsive power, but even then i dont know how much if anything there is to gain. In my talks with Dan, he's acknowledged that some of the best sprinters and jumpers have hated to lift and were quote "allergic to iron", while more developmental or good-but-not-great athletes often need the lifting to bring up their base level of force output. Someone who is highly gifted may have those capabilities naturally without training, and thus they just need to keep working on sprint training and staying healthy.
If he finds access to facilities, he can do some very basic strength work in his off season, and see how he feels. Something simple like 3-5 rep sets at 50-60% effort. If that goes well, he could progress to more explosive work over time.
We want from you to talk about plyometrics exercises and basic drills for sprinters .. There a lot of videos talk about theme but we want it in you way of explanation .. I really loved your way
Thank you Ahmed! I will talk about plyometrics in an upcoming video.
Exercises are good. Especially mid to end for plyos etc