I overtrained in college when I was a soccer player trying to make it pro. We had 7am practice, Id run and train again after, then we would have team weights in the afternoon 3x a week, followed by an evening training session either with some teammates or by myself, which would more often than not end up getting competitive and intense. The result was a junior and senior year full of injuries that forced me to retire early. I never had connected the dots as to how my off the field training style may have contributed to so many injuries until seeing this video. quality information
Thanks alot and trust me, if you want to perform well the anxiety will kick up subconsciously and you will start to train if you fell like you have too. Sometimes it’s too much and it’ll happen to all of us! Glad you are aware now though.
I did 2 workouts a day and split my workouts in the week, some days were speed some were just plyos. I worked out 6 days a week for 3 months and did track all of-szn. I recovered hard too. No smoking, Partying, staying out late just grinding. The result of this is me rushing for 1500 yards with 19 TDS, and being #1 in those two categorie in my division. No injures thankfully.
Did this before for dancing classes in beginning of 2023 where I flat out just trained 6-8 hours of classes per day with 2-4 hours of gym on top, ended up nearly tearing my shoulder and was hospitalised a few times for overtraining. Luckily for me no serious injury has happened to me as of now. However given with time I’ve realised in the same way of dance I only take certain classes and do certain high reward leg exercises that help me with my dance mobility and choreography retention in a smaller amount of time. When too much fatigue mentally and/or physically begins to show and if negative output begins to show up it’s a sign that I’ve done enough and call it a day. Because more time doesn’t necessarily equate to becoming better and that rather it’s always becoming 1% better than yesterday is much more important. As of now progress wise there has been a good degree of improvement in a one to two year span of my dancing development it’s just a matter of patience, consistency, timing and self care.
last summer entering my junior year of high school i trained 3 times per day, one gym session and two technical training sessions (football/soccer) on concrete. I got bigger and a looot better at my technical abilities however I didn’t get faster and I got a nice stress fracture in my foot paired with a good sesamoiditis.
Hardeest I've worked is last summer, I was training twice a day usually for 3 months straight, after first getting all my lifts at my personal bests, I went through my back, herniated my back, and lost all of my progress plus much more over the next months. Be safe out there! great vid
been prioritizing rest and diet the last year for rugby ,and while i havent gained much strength (probably cus of weight loss overall i think i am a good bit stronger when you take that into account) ive noticed my joints are very explosive. the only thing i disagree in the video about is the warmup time. i find when i take time on warmups and use it to get my heartbeat up and usually do a lot of high rep low intesity movements there is the most transfer to my actual training. Which is mainly sprints and split squats.
When covid hit I did 3 a days (6am-noon-7pm) for about two weeks and my body felt so terrible all the time after 2 weeks i stopped because i noticed my times and lifts for every workout would just get worse. I then switched to running 6 days a week with half of them being light and lifting 3 times a week and I felt much better. There was no season that year tho so I don't have any real indicators on if that made me faster or slower. Although now as a college decathlete i do way less in the off-season than i did in high school and see WAYYY better results.
I’m a soccer player and hardest I ever went was in quarantine. Go to bed 10:30, 11:30, 5:30 wake-up for 70 min session, 2 hour session in the afternoon and then another 20 min before bed. 7 days a week. Ended up burning out physically and mentally after doing this for 4 months, all while making less gains the previous 6ish months, where I’d seen the best improvement of my career training j a quality 2 hrs ish a day tops. Recently I’ve gone back to the sort of framework in this video that I had when I was younger and I’ve seen better improvements and felt better day to day
There was a time when my routine was squats with 315lbs followed by a 3 mile jog and 10 HIIT style hill sprints in the mornings and then basketball practice in the evenings (I had finished studying and didn't have a job. That's why I had so much time). I ended up hurting my on an awkward landing after a chase down block. So not sure if that was related.
I remember my first meet my senior year i ran 10.85 hand time, converted to 11.14. I started training so hard to get that sub 11 100m. I would lift before track practice, practice, then go home and run hills every day after practice. After that i never ran sub 11.3 again.
I tell you know that I had a meet yesterday it became very clear I did to much volume in sprinting. Doing 6x30m flys are not the way to go for pure speed. Doing to much volume in speed endurance also screwed me. Lessons learned
at 42 yrs old i was running 2 miles,or a mile in 6 mins, 1 min rest ,then a mile back in 5.20. the next day id train with teenagers doing 60m starts x 10, then 150m overspeed runs x 6 last one flat out in 17.0, half hour rest, then plyos and jumps in the park in 20s x 5, calf jumps,jumps for height, walking lunges,after 10x 40m hill sprints (40degree incline) one minute walk between.
When Iam doing squats with 305 or so, how can I do that in 6min? I have to do at least 3 to 4 warm ups and 3 to 4 working sets of 30sec each. This is 3-4min. Even with 2 min rest im bezween that is 20-25min. 2min rest is bad for strength so I do 3-5min. That means I need around 35-40min just for my main compound
Ng l I trained hard ash last summer and I Never trained in the summer before always waited until official offseason started but yea I train my ass off summer and was broken the entire track season
That's how you should be training for explosiveness. Average bodybuilders don't understand the concept of training for athleticism and not muscle building. You don't need to train for long hours and too often, remember, Intensity is the key! Always put max effort in your workout to signal your body to build strength specifically for that goal. If you are training to jump higher, aim at increasing the efficiency of your jump and try to reach as high as you can because it signals your body to grow toward achieving that goal. But you won't be able to go to the gym everyday while doing max intensity work out because if you are actually spending 100% effort then your body will burn out and won't be able to keep up with whatever plan you have in mind. You can actually just go to the gym 1 ~ times a week, each for 1 hour with max effort jumps, depth jumps, sit (on box) jumps, etc. at max intensity, take a few days off to recover and do it again, you will notice the difference.
Let's say for sprinter 2 or 3 track workouts of 4 times 20m block and 2 times 30m 2 times 40m and 2 100m sprints + 10 min warm up 10 min cool down + 15 min (mobility + plyometrics) + 3-4 weights close to max effort low reps is a lot even for a pro sprinter
I did vert workouts 3 times a week and running 3km once a week + playing bball 7 times a week and other stuff and it resulted in me possibly having a stress fracture in my shin. Training also made me able to dunk but right as I got to dunking the fracture happened. I want it so bad but I should've probably done less.
so his basically saying train less but if it were a leg day for exampple do a little bit of plyometrics so two exercises one compound movement such as front squats and then maybe a leg raise machine stretch and go home i think this is what his saying if i understood correctly to not over train because when he says u dont rly need warm up or mobility i agree its the same with me like im already athhletic i find it pointless when they work on it for too long especially footballers
You might understand him correctly but i would not agree with him. You should spend a minute or two more on warm up and mobility. That is what i found as most Important.
Hi , I’ve been training for speed for nearly 2 months more focused on sprinting workouts such as Squats and rdls with 80% of my 1 RM but I still seem to be slow . I also run interval hiit on treadmill but my speed seems to not improve .
How much times per week should I lift and what lifting split should I do for off season? Also how many exercises should I do per workout session and how could I incorporate upper body into training?
So if I’m using this training method, what would be my training split for weight training & jumping, sprinting, etc.? or in other words if im working out less how many days a week should I be training?
This is my daily routine (I’m a soccer player) I wake up at 6 do my weights, then at 9 I go train for an hour, then train again at 3 for like 30 mins, lastly I have some fun with the ball and play around for another 40 mins is that too much?
If I were you I would consider going to the gym for 2-3 days per week. Maximum 4 if you are in off season. Your goal should be to be better on the pitch and going to the gym everyday will make you less active in technical training which is more important
Hey man,I had a quick question,suppose if I’m training around 15+ hours a week (includes weight training,sprint training and my football⚽️ training) would 2 days of full rest be enough for my muscles and tendons to recover? Basically I train around 3 hours a day from Monday to Friday and then saturday Sunday I take full rest
It may not always work with team training sessions and stuff like that but splitting up your rest days will be better like training Monday-Wednesday then rest Thursday and then train Friday-Saturday and rest Sunday splitting up your rest will help you recover better and have more energy for your training sessions
I ain’t gonna this was my training I woke up at 6 and train then we have athletics then that’s another workout then we have after school workout nd that’s the 3rd then I had my own workout at night at my house I was just likeyou
I made a huge mistake when I was younger: too much heavy weight, too much accessory lift. Realy improved my explosiveness when I focused on sprints, agility & squats.
In the summer holiday of last year, i overtrained heavily trying to become a pro in badminton, i was doing 2 weight sessions everyday, plyos most days and training at least 2-3 hours every single day. I DID NOT REST A SINGLE DAY and ended up with costochondritis and a stress fracture in both of my shins.
How long should one warm up before a sprint training session or even before an actual track meet? I saw a video showing professional athletes warming up for sixty to ninety minutes before an international race but I find that a good fifteen to thirty minutes may be sufficient for most as you don't want to be too tired before your event or training session. Should one attempt to streamline a warmup down to the bare minimum or essentials?
I noticed this only went over how many times and what you should do in the weight room. I was wondering how many times should I be on the track, working on my speed, every week while also combining it with lifting.
This is quality. I like what I’m hearing. Maybe this was intentional on your part, but I also find it funny how your video is short. I don’t often like watching long videos on how to improve myself as an athlete. So I definitely got the most bang for my buck watching this vid. God bless
I can squat 1.25x my bodyweight, deadlift 1.5 my bodyweight, power clean .75 of my body weight.. Do u think improving these can help with my vert and speed? (U prolly talked about this in other vids but im new follower so would be grateful if u respond)
He’s if you up that squat in a safe and progressive way (5-10lbs a week or every 2 weeks) you will become more athletic at your strength level for sure
i trained legs explosively 4 times per week for about a period of a month which was way to much for me at the time because I later and still now suffer from severe knee pain when jumping and running.
I did 35lb tib raises for 50 reps for a week, and my tendons were sore. But a week later I was able to dunk with little effort and no warmup. I'm a 24 year old P.E. coach who user to throw discus in college
Brother speaks the truth. Happened to me last year training to play basketball. Torn my hamstring because I would do an hour long vertical/powerlifting session on top of the 2-3 hours of playing hard basketball everyday.
@@zannon7 yes. I had mild patellar tendonitis at first, then I would do isometric to strengthen them. Then I would train hard to only tear my hamstring. On top of that because I never got enough rest, I had shoulder injuries. It was one problem after another. I was just obsessed with training and getting better. I just now train smart and focus on the fundamentals and only play 2 times a week, a day for fundamentals, then workout twice each sessions of 30 mins or less. I also dedicate a week where I don't even train at all and just play other sports or do silly stuff. This drastically improved my performance. I am more explosive, jump higher, and can focus more in game.
@@leonsmith3030 oh wow thanks for the info,I’m 15 and trying to get better at my sport too(football ⚽️),but I’m training around 2-3 hours a day and I have gym sessions 3 days a week and then Saturday Sunday I take full rest days.would this be good for me?
@@zannon7 That sounds like a pretty nice routine. I personally do a 2 days work and 1 day rest routine so I have time to recover my central nervous system (CNS). For example, I would play Monday (maybe lift 30-45 mins in addition to play) and Tuesday then take Wednesday off. Then continue the same routine on Thursday. If I don't feel good on Monday after playing, then I would just not workout. In addition to your muscle, tendon and ligament recovery, your CNS also needs time to recover. That being said, I am in a different age group and there are various other factors on how well your body respond to training. My advice is to write down your training log, focus on quality over quantity and see how your body responds. Remember recovery is also part of your training. You want to be the best version of yourself. Good luck with your endeavor!
I'm following nathanael morton's jump program and he suggests clsoe to 15 minutes of light warmups and mobility Bit confused now I'm pretty stiff and really don't want to get injured so I usually take those pretty seriously
I TRAIN WEIGHTS TWICE A WEEK IM STRONGER AND LOOK BETTER THEN WHEN I did weights everyday and the rest is some type of cardio AND I EAT CLEAN AND SLEEP
I would Sprint 3 times a week, but then would hit slow cardio another 3 times a week, and lifted weights 4 times a week like a body builder. All my numbers went down... 🤣 Good advice here
I am a victim of overtraining and absolutely ruining my knees. I lost my football/soccer career because of it. I wish I could go back and learn more about recovery, but when you're young you don't really consider those things.. you just want to keep going.
Hi i sprint 2 days a week and gym 2 days a week. Im improving. Should i sprint 3 days a week instead of 2 ? I compete in the 60 and 100 meters sometimes 200 meters.
Group training near me on track.It's as if the warm up stuff was more important than the running.Warmed up for an hour then got caught in thunderstorm when ready to run.
Hey man, could you judge this training plan? been working on it for a while, gonna use this for the summer. Isometric Week One(every day go for 3 minutes) CALF HOLD 3 minutes TIBIA HOLD (as long as possible) One legged knee tendon hold 1 minute x 3 Glute hold 1 minute x 3 Hip Flexor Band Hold 1 minute x 3 Broad Jump Week Two(4x 1 week then 3x 1 week) Drop In Broad Jump 3 x 2 Broad to Box Jump(Stair) 3 x 2 Bounds 2 x 8 Vertical Jump Phase(4x 1 week then 3x 1 week) Drop In Broad Jump 3 x 3 Depth Jump 3 x 3 Static Head Jumps 3 x 3 Pogo Jumps 3 x 8 Sprint Phase(4x a week) 40yard dash 2 x 1 10 yard dash 2 x 1 Jump then explode 20 yard dash 1 x 1 Fascia Phase + Vertical (3 times a week) Foot Fascia Exercises** Advanced Fascia Exercises (same vertical jump routine as last time) Sprint + Vert (4x a week) Static Head Jumps 3 x 2 Pogo Jumps 3 x 3 Broad Jump 3 x 2 40 yard dash 2 x 1 Strengthening Phase + Fascia + rapid contraction(3 times 2 Weeks) Hip Flexor 3 x 5 Glutes 3 x 5 Nordic 3 x 3 Calves(Soleus) 3 x 5 -go for speed(light weight) Second week(add on and lower reps of original routine) Rapid Contraction Quarter Squats 10 reps really fast Rapid Contraction RDLS 10 reps really fast Quarter Squats 2x2 Low weight high speed RDLS 2x2 low weight High Speed Fascia Exercises Sprint + Vert + Strength + Fascia (3x a week) 1st day Pogo Jumps 3 x 3 40 yard dash 2 x 1 Broad Jumps 3 x 2 2nd day Hip Flexor 3 x 5 Glutes 3 x 5 Nordic 3 x 3 Calves(Soleus) 3 x 5 3rd day Depth Jump 3x3 20 yard dash 2 x 1 10 yard dash 1 x 1 Sprint + Vert + Strength + Fascia(4x a week) 1st day Pogo Jumps 3 x 3 40 yard dash 2 x 1 Broad Jumps 3 x 2 Fascia Feet, Fascia Ball 2nd day Hip Flexor 3 x 5 Glutes 3 x 5 Nordic 3 x 3 Calves(Soleus) 3 x 5 3rd day Depth Jump 3x3 20 yard dash 2 x 1 10 yard dash 1 x 1 4th day Pogo Jumps 3 x 3 40 yard dash 2 x 1 Broad Jumps 3 x 2 Fascia Feet, Fascia Ball Sprint + Vert + Strength + Fascia(3x a week) 1st day Pogo Jumps 3 x 3 40 yard dash 2 x 1 Broad Jumps 3 x 2 2nd day Hip Flexor 3 x 5 Glutes 3 x 5 Nordic 3 x 3 Calves(Soleus) 3 x 5 Fascia Feet, Fascia Ball 3rd day Depth Jump 3x3 20 yard dash 2 x 1 10 yard dash 1 x 1 Sprint + Vert + Strength + Fascia + Overcoming Isometrics + Broad Jump(4x a week) 1st day Pogo Jumps 3 x 3 40 yard dash 2 x 1 Broad Jumps 3 x 2 2nd day Hip Flexor 3 x 5 Glutes 3 x 5 Nordic 3 x 3 Calves(Soleus) 3 x 5 3rd day Depth Jump 3x3 20 yard dash 2 x 1 10 yard dash 1 x 1 4th day Overcoming Barbell Iso 3 x 5 seconds(Deadlift) Overcoming Barbell Iso 3 x 5 seconds(Squat) Hip Flexor 3 x 3 Fascia Feet, Fascia Ball Sprint + Vert + Strength + Fascia(3x a week) 1st day Pogo Jumps 3 x 3 40 yard dash 2 x 1 Broad Jumps 3 x 2 2nd day Hip Flexor 3 x 5 Glutes 3 x 5 Nordic 3 x 3 Calves(Soleus) 3 x 5 Fascia Feet, Fascia Ball 3rd day Depth Jump 3x3 20 yard dash 2 x 1 10 yard dash 1 x 1 Sprint + Vert + Strength + Fascia + Overcoming Isometrics + Broad Jump + French Contrast Training(4x a week) 1st day Pogo Jumps 3 x 3 40 yard dash 2 x 1 Broad Jumps 3 x 2 2nd day Hip Flexor 3 x 5 Glutes 3 x 5 Nordic 3 x 3 Calves(Soleus) 3 x 5 3rd day Squat - 250 pounds 3 x 3 Knee Tuck In High Jumps 3 x 3 20 yard dash 1 x 1 4th day Overcoming Barbell Iso 3 x 5 seconds(Deadlift) Overcoming Barbell Iso 3 x 5 seconds(Squat) Depth Jump 3x3 Fascia Feet, Fascia Ball Sprint + Vert + Strength + Fascia + Decel Training(3x a week) 1st day Pogo Jumps 3 x 3 40 yard dash 2 x 1 Broad Jumps 3 x 2 2nd day Hip Flexor 3 x 5 Glutes 3 x 5 Nordic 3 x 3 Calves(Soleus) 3 x 5 Fascia Feet, Fascia Ball 3rd day Depth Jump 3x2 warmup 20 yard dash 2 x 1 10 yard dash 1 x 1 5 yard max speed to decel 3 x 5
As a basketball player, how would I balance out training my skills/playing basketball, getting bigger and stronger in the weight room, and also becoming more explosive?
Last year I did a "6 day a week 2 week program" it was 14 days Long and I did Long ass shit warm ups, way too much over distance Shit, Trained with way to heavy sleds and did stupid weight lifting sessions. No top speed, Not a Lot of plyos and Overall a Bad program 😂. I didn't injure myself and I have No Idea If I was improving because I was Not taking a single time for any of my sprints. But yeah now I actually listen to Internet coaches and research a Lot more than before. After I did your acceleration workout on saturday I did flying sprints two days ago and Ran a PB of ~1,08s in the 10mfly. 😊
@@justjumari okay cool I was thinking 2, maybe 3 depending on what I do earlier in the week, but I be seeing some people say do 5-6 days a week but I’m like I think that’s too much
this whole video is based around track, you dont need as long of a warmup as you think. if you think you do something with your training or daily habits are bad. fix it!
What do you think of my training plan? Monday: Acceleration, speed endurance (20m x 8) (200m x 2), plyos and strength (single broad jumps, broad jumps,, split jumps, lunges and some hamstring work Tuesday: dag: upper (weighted pullups, dips clean press, rows, neck and traps)+ core ( Hyperextensions, knee raises, side plank raises) Wednesday: High velocity (20/20/20 in and outs x 4, 50m x 3 Thursdag: plyos , strength (Triple broad jumps, depth jumps, split jumps, lunges and hamstring) Friday: upper (weighted pullups, dips clean press, rows, neck and traps)+ core (lower back, Knee raises, side plank raises. Saturday: Acceleration (30m x 8, Speed endurance (150mx3, Bounding Sunday: core (lower back, Knee raises, side plank raises.+ power cleans I also do some Single-leg pogo burnouts, adductor and abductor between sets
That is wayyyyy to much volume you’re overtraining yourself and doing some things that can simply be combined. I run at a low D1 and from my experience here I can try give my best advice. One thing I notice is the acceleration training which may be biased but I believe that can be worked on in different ways where you actually benefit more. Meaning do 30m flys instead of 5x20 or whatever short acceleration workout. In a 30m fly you are already accelerating for 30m before you hit the fly mark. Hence gaining top speed work and acceleration. Top speed is key for time drops. Given the months we’re in I assume this is off season schedule? So I will give a plan based for that. Monday- Speed day 4x30m flys 6:30 rest/Plyos before starting sprinting workout weights same day. Power day(Contrast training deadlift or back squat or quarter squat rest 20 seconds followed by box jumps or depth jumps or vertical. Ex. 3x5 quarter squats rest 20 then depth jump 5 reps then rest for 5 minutes and repeat. Add in any other exercises but that is the main lift. Recommend full body since it will be only 3 weight days through each week Wednesday- Special endurance day 300m 15 min rest 200m 10min rest 100m 60 sec rest then another 100 this is for your 200/400 type (me) if you are a 100/200 I would do 150 12 min rest 120 10 min rest and 100m. These are run at 100% effort. Changing the rest time or running % changes the workout. Weights again. Power clean and deadlifts are the main lifts you can chose which one will do the contrast training ex. 3x5 power clean 20 sec rest followed by 5 box jumps then rest 5. Add any other exercises split squats and etc after main lifts are done I would write them but I’m already writing a lot lol. Thursday-SSE/Short speed endurance 3x30m-60m-90m/ 1-2min rest between reps 5-7min between sets. After warmup do ploys before starting workout. Friday weights Believe it or not the less you do the faster you get if the quality of work is good. You will have way more rest days then your plan and will significantly faster. Your nervous system needs time to recover. Forgot to mention but core work everyday. If I go hard during the week sometimes I’ll take Saturday and Sunday off with no fire work. Monday through Friday is mandatory.
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I overtrained in college when I was a soccer player trying to make it pro. We had 7am practice, Id run and train again after, then we would have team weights in the afternoon 3x a week, followed by an evening training session either with some teammates or by myself, which would more often than not end up getting competitive and intense. The result was a junior and senior year full of injuries that forced me to retire early. I never had connected the dots as to how my off the field training style may have contributed to so many injuries until seeing this video. quality information
Thanks alot and trust me, if you want to perform well the anxiety will kick up subconsciously and you will start to train if you fell like you have too. Sometimes it’s too much and it’ll happen to all of us! Glad you are aware now though.
I still don't get it does this video means training the naruto way is bad or good
@@samuelokai3936absolutely good
I did 2 workouts a day and split my workouts in the week, some days were speed some were just plyos. I worked out 6 days a week for 3 months and did track all of-szn. I recovered hard too. No smoking, Partying, staying out late just grinding. The result of this is me rushing for 1500 yards with 19 TDS, and being #1 in those two categorie in my division. No injures thankfully.
good shi bro
Did this before for dancing classes in beginning of 2023 where I flat out just trained 6-8 hours of classes per day with 2-4 hours of gym on top, ended up nearly tearing my shoulder and was hospitalised a few times for overtraining.
Luckily for me no serious injury has happened to me as of now.
However given with time I’ve realised in the same way of dance I only take certain classes and do certain high reward leg exercises that help me with my dance mobility and choreography retention in a smaller amount of time. When too much fatigue mentally and/or physically begins to show and if negative output begins to show up it’s a sign that I’ve done enough and call it a day. Because more time doesn’t necessarily equate to becoming better and that rather it’s always becoming 1% better than yesterday is much more important.
As of now progress wise there has been a good degree of improvement in a one to two year span of my dancing development it’s just a matter of patience, consistency, timing and self care.
last summer entering my junior year of high school i trained 3 times per day, one gym session and two technical training sessions (football/soccer) on concrete. I got bigger and a looot better at my technical abilities however I didn’t get faster and I got a nice stress fracture in my foot paired with a good sesamoiditis.
Ahh a nice stress fracture is where I’m at rn ! Sorry that happened to you and I’m glad that’s as the past
Hardeest I've worked is last summer, I was training twice a day usually for 3 months straight, after first getting all my lifts at my personal bests, I went through my back, herniated my back, and lost all of my progress plus much more over the next months. Be safe out there! great vid
been prioritizing rest and diet the last year for rugby ,and while i havent gained much strength (probably cus of weight loss overall i think i am a good bit stronger when you take that into account) ive noticed my joints are very explosive. the only thing i disagree in the video about is the warmup time. i find when i take time on warmups and use it to get my heartbeat up and usually do a lot of high rep low intesity movements there is the most transfer to my actual training. Which is mainly sprints and split squats.
Thank you so much for all you do for the athletic community, I’m a 6,1 14 year old that can’t dunk, and your videos help a bunch👍🏼
lets gooo
Wrestling over trains athletes like crazy. It led to a hamstring tear during a match. Still wrestled on it never the same until today.
When covid hit I did 3 a days (6am-noon-7pm) for about two weeks and my body felt so terrible all the time after 2 weeks i stopped because i noticed my times and lifts for every workout would just get worse. I then switched to running 6 days a week with half of them being light and lifting 3 times a week and I felt much better. There was no season that year tho so I don't have any real indicators on if that made me faster or slower. Although now as a college decathlete i do way less in the off-season than i did in high school and see WAYYY better results.
Yessir you are on the right track ! Good luck with your college training
I’m a soccer player and hardest I ever went was in quarantine. Go to bed 10:30, 11:30, 5:30 wake-up for 70 min session, 2 hour session in the afternoon and then another 20 min before bed. 7 days a week. Ended up burning out physically and mentally after doing this for 4 months, all while making less gains the previous 6ish months, where I’d seen the best improvement of my career training j a quality 2 hrs ish a day tops. Recently I’ve gone back to the sort of framework in this video that I had when I was younger and I’ve seen better improvements and felt better day to day
That’s very common!
I set all my pb's when i was not training and only competing. So just approx 1 sprint a week (sometimes both 100m and 200m)
There was a time when my routine was squats with 315lbs followed by a 3 mile jog and 10 HIIT style hill sprints in the mornings and then basketball practice in the evenings (I had finished studying and didn't have a job. That's why I had so much time).
I ended up hurting my on an awkward landing after a chase down block. So not sure if that was related.
We all have those moments at least your better off now. And yes it was!
Lovely video
Thank you for watching
I remember my first meet my senior year i ran 10.85 hand time, converted to 11.14. I started training so hard to get that sub 11 100m. I would lift before track practice, practice, then go home and run hills every day after practice. After that i never ran sub 11.3 again.
I tell you know that I had a meet yesterday it became very clear I did to much volume in sprinting. Doing 6x30m flys are not the way to go for pure speed. Doing to much volume in speed endurance also screwed me. Lessons learned
Whoaaaaa that is lowkey hella volume lol but your okay
6x30m is not much
try 4x10m + 4x30m + 4- 6 x 50- 60m (this is ONE session)
or 2x4x30m
at 42 yrs old i was running 2 miles,or a mile in 6 mins, 1 min rest ,then a mile back in 5.20. the next day id train with teenagers doing 60m starts x 10, then 150m overspeed runs x 6 last one flat out in 17.0, half hour rest, then plyos and jumps in the park in 20s x 5, calf jumps,jumps for height, walking lunges,after 10x 40m hill sprints (40degree incline) one minute walk between.
yep. it got results...but the wear and damage to my body is all apparent now.
please people..think of your overall health and later life
love your videos bro
Thanks so much !
im 13 and over winter i started lifting and gained over 25 pounds of muscle in about 3-4 months and i would only train once a day for 6-7 days a week
When Iam doing squats with 305 or so, how can I do that in 6min? I have to do at least 3 to 4 warm ups and 3 to 4 working sets of 30sec each. This is 3-4min. Even with 2 min rest im bezween that is 20-25min. 2min rest is bad for strength so I do 3-5min. That means I need around 35-40min just for my main compound
Yeah, same problem here, and he wont reply lol
3 months. July to October, for Cross County, I trained my butt off. Not completely off. But I managed to run a 17:08 at the end of my second season
for 3200?
Summer training bouta be crazy 🧏🏿♂️
You gonna go insane!
@@justjumari I’ll be back here to tell u bout it after🫡
Ng l I trained hard ash last summer and I Never trained in the summer before always waited until official offseason started but yea I train my ass off summer and was broken the entire track season
Bro I’m the summer I was new to lifting and had no idea how to build muscle and I’d just do full body workouts every day except sundays😭
lol
I did a 100 calf raises every day for 3 months got insane ankle strength but didn't increase speed
That's how you should be training for explosiveness. Average bodybuilders don't understand the concept of training for athleticism and not muscle building. You don't need to train for long hours and too often, remember, Intensity is the key! Always put max effort in your workout to signal your body to build strength specifically for that goal. If you are training to jump higher, aim at increasing the efficiency of your jump and try to reach as high as you can because it signals your body to grow toward achieving that goal. But you won't be able to go to the gym everyday while doing max intensity work out because if you are actually spending 100% effort then your body will burn out and won't be able to keep up with whatever plan you have in mind.
You can actually just go to the gym 1 ~ times a week, each for 1 hour with max effort jumps, depth jumps, sit (on box) jumps, etc. at max intensity, take a few days off to recover and do it again, you will notice the difference.
I had a overtraing period in late 2021, I had a miner improvement, but teared my left meniscus
Diminishing returns are real! I’m glad it’s over though
i trained chest and triceps for 3 hours one day and my bench went up to 230 from 205
Strength and speed training are not even close to the same thing and can’t be compared
Training is situational if you’ve been training your whole life is there really over training?
“Overtrain” during the offseason then light loads during the season works for me
Let's say for sprinter 2 or 3 track workouts of 4 times 20m block and 2 times 30m 2 times 40m and 2 100m sprints + 10 min warm up 10 min cool down + 15 min (mobility + plyometrics) + 3-4 weights close to max effort low reps is a lot even for a pro sprinter
i overtrained for a good 2 weeks and was to tired for quality work outs
I did vert workouts 3 times a week and running 3km once a week + playing bball 7 times a week and other stuff and it resulted in me possibly having a stress fracture in my shin. Training also made me able to dunk but right as I got to dunking the fracture happened. I want it so bad but I should've probably done less.
I overtrained for 1 month and I actually got better
I trained like 3 times a day the last few months and I hurt a muscle in my back and now my glute
That’s from just improper training not the day amount itself
Obvious
so his basically saying train less but if it were a leg day for exampple do a little bit of plyometrics so two exercises one compound movement such as front squats and then maybe a leg raise machine stretch and go home i think this is what his saying if i understood correctly to not over train
because when he says u dont rly need warm up or mobility i agree its the same with me like im already athhletic i find it pointless when they work on it for too long especially footballers
can someone help me out if i understood corrrectly
You might understand him correctly but i would not agree with him.
You should spend a minute or two more on warm up and mobility. That is what i found as most Important.
could u do a sample workout of this?
Hi , I’ve been training for speed for nearly 2 months more focused on sprinting workouts such as Squats and rdls with 80% of my 1 RM but I still seem to be slow . I also run interval hiit on treadmill but my speed seems to not improve .
On the barbell back squat is that on the ground or your foot is elevated on something
Do u get faster after injury when u rehab ?
How much times per week should I lift and what lifting split should I do for off season? Also how many exercises should I do per workout session and how could I incorporate upper body into training?
2 days a week of heavy compounds usually !
How long should I take before fully going back to prior activities after a minor injury?
It depends on the injury just take longer then you originally think for sure
So we should warm up less and cut mobility 🤔 Donno about that
Well don’t have results or credentials to back it up besides your own personal experience
So if I’m using this training method, what would be my training split for weight training & jumping, sprinting, etc.? or in other words if im working out less how many days a week should I be training?
Upper lower 4 days a week or full body 3 days a week usually
This is my daily routine (I’m a soccer player) I wake up at 6 do my weights, then at 9 I go train for an hour, then train again at 3 for like 30 mins, lastly I have some fun with the ball and play around for another 40 mins is that too much?
If I were you I would consider going to the gym for 2-3 days per week. Maximum 4 if you are in off season. Your goal should be to be better on the pitch and going to the gym everyday will make you less active in technical training which is more important
Hey man,I had a quick question,suppose if I’m training around 15+ hours a week (includes weight training,sprint training and my football⚽️ training) would 2 days of full rest be enough for my muscles and tendons to recover? Basically I train around 3 hours a day from Monday to Friday and then saturday Sunday I take full rest
It may not always work with team training sessions and stuff like that but splitting up your rest days will be better like training Monday-Wednesday then rest Thursday and then train Friday-Saturday and rest Sunday splitting up your rest will help you recover better and have more energy for your training sessions
I ain’t gonna this was my training I woke up at 6 and train then we have athletics then that’s another workout then we have after school workout nd that’s the 3rd then I had my own workout at night at my house I was just likeyou
That ain’t it lol
💪👍
Thanks a lot !
First
The goat
The most I trained was 70 sessions last April. Ended up with two pb and then a 8 months injury
I made a huge mistake when I was younger: too much heavy weight, too much accessory lift. Realy improved my explosiveness when I focused on sprints, agility & squats.
Yesss I understand I’m sorry for that!
So it mean that you should train without weight to improve explosiveness,speed,jump
@@proffootballplayer7389don’t make weights a main asset try and add them every here and there
In the summer holiday of last year, i overtrained heavily trying to become a pro in badminton, i was doing 2 weight sessions everyday, plyos most days and training at least 2-3 hours every single day. I DID NOT REST A SINGLE DAY and ended up with costochondritis and a stress fracture in both of my shins.
Yea I believe you and stress fractured just happened to me too! It sucks im sorry for that
costochondrinitis sucks
How long should one warm up before a sprint training session or even before an actual track meet?
I saw a video showing professional athletes warming up for sixty to ninety minutes before an international race but I find that a good fifteen to thirty minutes may be sufficient for most as you don't want to be too tired before your event or training session.
Should one attempt to streamline a warmup down to the bare minimum or essentials?
Check out my warmup video it’s pretty recent !
I ran XC 6 times a week practiced soccer 4x a week and lifted 4 times a week. I saw great improvement
I noticed this only went over how many times and what you should do in the weight room. I was wondering how many times should I be on the track, working on my speed, every week while also combining it with lifting.
Over trained during the lockdown and after it, I only burn myself out and got injured
This is quality. I like what I’m hearing. Maybe this was intentional on your part, but I also find it funny how your video is short. I don’t often like watching long videos on how to improve myself as an athlete. So I definitely got the most bang for my buck watching this vid. God bless
i mean everyday full body workout 1-2 exercise per muscle group
💯.... Athletes are overtraining....nice issue to address👍
I can squat 1.25x my bodyweight, deadlift 1.5 my bodyweight, power clean .75 of my body weight..
Do u think improving these can help with my vert and speed?
(U prolly talked about this in other vids but im new follower so would be grateful if u respond)
He’s if you up that squat in a safe and progressive way (5-10lbs a week or every 2 weeks) you will become more athletic at your strength level for sure
So in a nutshell u mean training the Naruto way is kinda bad ??? Orr
ran 58 indoors in december 2021 worked out 3x a day 3 to 4 times a week from then until end of feb. dropped from 58 to 51.9 that season
That’s actually insane
brother, your camera is out of focus
i trained legs explosively 4 times per week for about a period of a month which was way to much for me at the time because I later and still now suffer from severe knee pain when jumping and running.
I am so sorry ! You got this
I did 35lb tib raises for 50 reps for a week, and my tendons were sore. But a week later I was able to dunk with little effort and no warmup. I'm a 24 year old P.E. coach who user to throw discus in college
Interesting !
how tall were you?
@mynameismonaka 6ft with about a 6ft 4in wingspan. In college my highest tested vert was 37.1 inches
@@hunterwilliams2572 what do you mean 50 reps for a week?
1 set of 50 reps everyday for 7 days ?
@@decathlete2000 yes I'd break it up into 2 sets of 25. My tendons were in pain, so I would do it no more than 3 times a week.
Brother speaks the truth. Happened to me last year training to play basketball. Torn my hamstring because I would do an hour long vertical/powerlifting session on top of the 2-3 hours of playing hard basketball everyday.
Yessir that’s how it happens. I relate to this!
@leonsmith3030 wait,so you did gym sessions and played basketball without resting a single day?
@@zannon7 yes. I had mild patellar tendonitis at first, then I would do isometric to strengthen them. Then I would train hard to only tear my hamstring. On top of that because I never got enough rest, I had shoulder injuries. It was one problem after another. I was just obsessed with training and getting better.
I just now train smart and focus on the fundamentals and only play 2 times a week, a day for fundamentals, then workout twice each sessions of 30 mins or less. I also dedicate a week where I don't even train at all and just play other sports or do silly stuff. This drastically improved my performance. I am more explosive, jump higher, and can focus more in game.
@@leonsmith3030 oh wow thanks for the info,I’m 15 and trying to get better at my sport too(football ⚽️),but I’m training around 2-3 hours a day and I have gym sessions 3 days a week and then Saturday Sunday I take full rest days.would this be good for me?
@@zannon7 That sounds like a pretty nice routine. I personally do a 2 days work and 1 day rest routine so I have time to recover my central nervous system (CNS). For example, I would play Monday (maybe lift 30-45 mins in addition to play) and Tuesday then take Wednesday off. Then continue the same routine on Thursday. If I don't feel good on Monday after playing, then I would just not workout.
In addition to your muscle, tendon and ligament recovery, your CNS also needs time to recover. That being said, I am in a different age group and there are various other factors on how well your body respond to training. My advice is to write down your training log, focus on quality over quantity and see how your body responds. Remember recovery is also part of your training. You want to be the best version of yourself.
Good luck with your endeavor!
I'm following nathanael morton's jump program and he suggests clsoe to 15 minutes of light warmups and mobility
Bit confused now
I'm pretty stiff and really don't want to get injured so I usually take those pretty seriously
we agree on most things we just have different warm up recommendations !
@@justjumari Both of you are great!
I actually decided to go with your program a few hours ago ahah
I TRAIN WEIGHTS TWICE A WEEK IM STRONGER AND LOOK BETTER THEN WHEN I did weights everyday and the rest is some type of cardio AND I EAT CLEAN AND SLEEP
How many times should I train lower body
2
I would Sprint 3 times a week, but then would hit slow cardio another 3 times a week, and lifted weights 4 times a week like a body builder. All my numbers went down... 🤣 Good advice here
I am a victim of overtraining and absolutely ruining my knees.
I lost my football/soccer career because of it.
I wish I could go back and learn more about recovery, but when you're young you don't really consider those things.. you just want to keep going.
Hi i sprint 2 days a week and gym 2 days a week. Im improving. Should i sprint 3 days a week instead of 2 ? I compete in the 60 and 100 meters sometimes 200 meters.
If I do 3-4 sets of conpound movements with good rest (like 3-5 minutes) how is that going to be 6-8 minutes max. Should i be resting less.
Dutch coach Henk Kraaijenhof uses the philosophy of "do as little as is necessary, not as much as possible" when it comes to training
Group training near me on track.It's as if the warm up stuff was more important than the running.Warmed up for an hour then got caught in thunderstorm when ready to run.
How would you approach training both explosiveness and endurance for a soccer player?
Hey man, could you judge this training plan? been working on it for a while, gonna use this for the summer.
Isometric Week One(every day go for 3 minutes)
CALF HOLD 3 minutes
TIBIA HOLD (as long as possible)
One legged knee tendon hold 1 minute x 3
Glute hold 1 minute x 3
Hip Flexor Band Hold 1 minute x 3
Broad Jump Week Two(4x 1 week then 3x 1 week)
Drop In Broad Jump 3 x 2
Broad to Box Jump(Stair) 3 x 2
Bounds 2 x 8
Vertical Jump Phase(4x 1 week then 3x 1 week)
Drop In Broad Jump 3 x 3
Depth Jump 3 x 3
Static Head Jumps 3 x 3
Pogo Jumps 3 x 8
Sprint Phase(4x a week)
40yard dash 2 x 1
10 yard dash 2 x 1
Jump then explode 20 yard dash 1 x 1
Fascia Phase + Vertical (3 times a week)
Foot Fascia Exercises**
Advanced Fascia Exercises
(same vertical jump routine as last time)
Sprint + Vert (4x a week)
Static Head Jumps 3 x 2
Pogo Jumps 3 x 3
Broad Jump 3 x 2
40 yard dash 2 x 1
Strengthening Phase + Fascia + rapid contraction(3 times 2 Weeks)
Hip Flexor 3 x 5
Glutes 3 x 5
Nordic 3 x 3
Calves(Soleus) 3 x 5
-go for speed(light weight)
Second week(add on and lower reps of original routine)
Rapid Contraction Quarter Squats 10 reps really fast
Rapid Contraction RDLS 10 reps really fast
Quarter Squats 2x2 Low weight high speed
RDLS 2x2 low weight High Speed
Fascia Exercises
Sprint + Vert + Strength + Fascia (3x a week)
1st day
Pogo Jumps 3 x 3
40 yard dash 2 x 1
Broad Jumps 3 x 2
2nd day
Hip Flexor 3 x 5
Glutes 3 x 5
Nordic 3 x 3
Calves(Soleus) 3 x 5
3rd day
Depth Jump 3x3
20 yard dash 2 x 1
10 yard dash 1 x 1
Sprint + Vert + Strength + Fascia(4x a week)
1st day
Pogo Jumps 3 x 3
40 yard dash 2 x 1
Broad Jumps 3 x 2
Fascia Feet, Fascia Ball
2nd day
Hip Flexor 3 x 5
Glutes 3 x 5
Nordic 3 x 3
Calves(Soleus) 3 x 5
3rd day
Depth Jump 3x3
20 yard dash 2 x 1
10 yard dash 1 x 1
4th day
Pogo Jumps 3 x 3
40 yard dash 2 x 1
Broad Jumps 3 x 2
Fascia Feet, Fascia Ball
Sprint + Vert + Strength + Fascia(3x a week)
1st day
Pogo Jumps 3 x 3
40 yard dash 2 x 1
Broad Jumps 3 x 2
2nd day
Hip Flexor 3 x 5
Glutes 3 x 5
Nordic 3 x 3
Calves(Soleus) 3 x 5
Fascia Feet, Fascia Ball
3rd day
Depth Jump 3x3
20 yard dash 2 x 1
10 yard dash 1 x 1
Sprint + Vert + Strength + Fascia + Overcoming Isometrics + Broad Jump(4x a week)
1st day
Pogo Jumps 3 x 3
40 yard dash 2 x 1
Broad Jumps 3 x 2
2nd day
Hip Flexor 3 x 5
Glutes 3 x 5
Nordic 3 x 3
Calves(Soleus) 3 x 5
3rd day
Depth Jump 3x3
20 yard dash 2 x 1
10 yard dash 1 x 1
4th day
Overcoming Barbell Iso 3 x 5 seconds(Deadlift)
Overcoming Barbell Iso 3 x 5 seconds(Squat)
Hip Flexor 3 x 3
Fascia Feet, Fascia Ball
Sprint + Vert + Strength + Fascia(3x a week)
1st day
Pogo Jumps 3 x 3
40 yard dash 2 x 1
Broad Jumps 3 x 2
2nd day
Hip Flexor 3 x 5
Glutes 3 x 5
Nordic 3 x 3
Calves(Soleus) 3 x 5
Fascia Feet, Fascia Ball
3rd day
Depth Jump 3x3
20 yard dash 2 x 1
10 yard dash 1 x 1
Sprint + Vert + Strength + Fascia + Overcoming Isometrics + Broad Jump + French Contrast Training(4x a week)
1st day
Pogo Jumps 3 x 3
40 yard dash 2 x 1
Broad Jumps 3 x 2
2nd day
Hip Flexor 3 x 5
Glutes 3 x 5
Nordic 3 x 3
Calves(Soleus) 3 x 5
3rd day
Squat - 250 pounds 3 x 3
Knee Tuck In High Jumps 3 x 3
20 yard dash 1 x 1
4th day
Overcoming Barbell Iso 3 x 5 seconds(Deadlift)
Overcoming Barbell Iso 3 x 5 seconds(Squat)
Depth Jump 3x3
Fascia Feet, Fascia Ball
Sprint + Vert + Strength + Fascia + Decel Training(3x a week)
1st day
Pogo Jumps 3 x 3
40 yard dash 2 x 1
Broad Jumps 3 x 2
2nd day
Hip Flexor 3 x 5
Glutes 3 x 5
Nordic 3 x 3
Calves(Soleus) 3 x 5
Fascia Feet, Fascia Ball
3rd day
Depth Jump 3x2 warmup
20 yard dash 2 x 1
10 yard dash 1 x 1
5 yard max speed to decel 3 x 5
id wouldnt
@@justjumari why is that lmao
As a basketball player, how would I balance out training my skills/playing basketball, getting bigger and stronger in the weight room, and also becoming more explosive?
Plyometric training 2-3 times a week
good video bru
Last year I did a "6 day a week 2 week program" it was 14 days Long and I did Long ass shit warm ups, way too much over distance Shit, Trained with way to heavy sleds and did stupid weight lifting sessions. No top speed, Not a Lot of plyos and Overall a Bad program 😂. I didn't injure myself and I have No Idea If I was improving because I was Not taking a single time for any of my sprints. But yeah now I actually listen to Internet coaches and research a Lot more than before. After I did your acceleration workout on saturday I did flying sprints two days ago and Ran a PB of ~1,08s in the 10mfly. 😊
How much did you do before that which amount of Training was common?
@@paxundpeace9970 Like 4 days per week but I am on TSA PHASE2 now
Great video 🙏
How many days a week do you think is optimal when training for speed? I’m about to train for the 55,100,200, yk sprints like that
About 2-3 maybe some pepper actually mains gains from one day
@@justjumari okay cool I was thinking 2, maybe 3 depending on what I do earlier in the week, but I be seeing some people say do 5-6 days a week but I’m like I think that’s too much
Im assuming this short warm up youre only recommending for gym workouts and not track workouts..
this whole video is based around track, you dont need as long of a warmup as you think. if you think you do something with your training or daily habits are bad. fix it!
So just to confirm, you're recommending that with proper lifestyle, I can walk to the track, do a 1-2 minute warmup, and then sprint 120's in spikes?
this omly for lifting and not actual sprint training right?
It applies for everything tbh it’s very fundamental
What do you think of my training plan?
Monday: Acceleration, speed endurance (20m x 8) (200m x 2), plyos and strength (single broad jumps, broad jumps,, split jumps, lunges and some hamstring work
Tuesday: dag: upper (weighted pullups, dips clean press, rows, neck and traps)+ core ( Hyperextensions, knee raises, side plank raises)
Wednesday: High velocity (20/20/20 in and outs x 4, 50m x 3
Thursdag: plyos , strength (Triple broad jumps, depth jumps, split jumps, lunges and hamstring)
Friday: upper (weighted pullups, dips clean press, rows, neck and traps)+ core (lower back, Knee raises, side plank raises.
Saturday: Acceleration (30m x 8, Speed endurance (150mx3, Bounding
Sunday: core (lower back, Knee raises, side plank raises.+ power cleans
I also do some Single-leg pogo burnouts, adductor and abductor between sets
To much volume
@@trofee8 which ones specifically
Monday and friday the short speed stuff
That is wayyyyy to much volume you’re overtraining yourself and doing some things that can simply be combined. I run at a low D1 and from my experience here I can try give my best advice. One thing I notice is the acceleration training which may be biased but I believe that can be worked on in different ways where you actually benefit more. Meaning do 30m flys instead of 5x20 or whatever short acceleration workout. In a 30m fly you are already accelerating for 30m before you hit the fly mark. Hence gaining top speed work and acceleration. Top speed is key for time drops. Given the months we’re in I assume this is off season schedule? So I will give a plan based for that.
Monday- Speed day 4x30m flys 6:30 rest/Plyos before starting sprinting workout weights same day. Power day(Contrast training deadlift or back squat or quarter squat rest 20 seconds followed by box jumps or depth jumps or vertical. Ex. 3x5 quarter squats rest 20 then depth jump 5 reps then rest for 5 minutes and repeat. Add in any other exercises but that is the main lift. Recommend full body since it will be only 3 weight days through each week
Wednesday- Special endurance day 300m 15 min rest 200m 10min rest 100m 60 sec rest then another 100 this is for your 200/400 type (me) if you are a 100/200 I would do 150 12 min rest 120 10 min rest and 100m. These are run at 100% effort. Changing the rest time or running % changes the workout. Weights again. Power clean and deadlifts are the main lifts you can chose which one will do the contrast training ex. 3x5 power clean 20 sec rest followed by 5 box jumps then rest 5. Add any other exercises split squats and etc after main lifts are done I would write them but I’m already writing a lot lol.
Thursday-SSE/Short speed endurance 3x30m-60m-90m/ 1-2min rest between reps 5-7min between sets. After warmup do ploys before starting workout.
Friday weights
Believe it or not the less you do the faster you get if the quality of work is good. You will have way more rest days then your plan and will significantly faster. Your nervous system needs time to recover. Forgot to mention but core work everyday. If I go hard during the week sometimes I’ll take Saturday and Sunday off with no fire work. Monday through Friday is mandatory.
@@trofee8Thanks for your advice, i appeciate it.