Video Credit to: Joseph Coyne, Alex Natera, John Teeters, Jonas Dodoo, Mastrength. All videos retrieved on Instagram. Please check them out as they all have great stuff. Physical Prep falls in the SPE/GE category. It is in these exercises that one can improve the most (315lbs > 360lbs represents 14%) and 1.00s > 0.95s is 5% improvement. The deficit in these exercises reveal possibilities for the intermediate sprinter to become better performers. Getting faster is not just genetics. Christian Coleman can squat 445 at 165lbs bodyweight. 2.7x ratio. I am 330~ at 185lbs. 1.8x ratio. Almost all top sprinters can move high weights in the quarter squat range very quickly. There are strength requirements. All these exercises represent possibilities for the sprinter to become better. Switch them when the SPE has become old and adapted. These videos create so many ideas and training possibilities that one who doesn't improve is only uncreative rather than being untalented. Right now I am weak. I hope to get my squat above 350 at some point while lowering my bodyweight. I'm gonna do this patiently. The more you can build up the squat while keeping sprinting high, the more transfer there is. I do not like block periodization. My hamstrings are also weak. I want to get them very strong at the high hip-lock position on ground contact times. I know they are weak because when I do heavy hip exercises, it switches right to the low back. I will start with 6-8 reps of bodybuilding type hip/hamstring work and do more heavy work like clean pulls/deadlifts as the structural exercises. Later, I could do ISO hold type exercises that Alex Natera shows, with the hips. And then get real funky with ISO catches. Then I could move heavy quarter squat weight, or do ISO pushes at the knee angle. After I have developed enough strength, and have gotten my general strength up, I can just repeat. Then, maybe there would be room for doing power work to maintain strength and to further develop neuromuscular capacities. The Bondarchuk system proposes a radical change every training cycle so to explore previously unconsidered training possibilities. The Olympic or championship training cycle can just collate all successful training exercises for maximum development. You can also change by doing circuit training! ISO push, rest 2 mins, go do a sprint. Or Heavy sled runs, then go do a sprint. So many ways to short-circuit the training method for new development. Check out Alex Natera's article for a comprehensive way to develop weight room strength for sprinting. Also read Derek Evely's article on strength training to understand that nothing is given in high performance. You can get stronger using lighter weights. Heavy weights transfer better to lighter implements. Experimentation with these exercises is the key! Try them!
@@neoswordian91 We have two in Greater Vancouver area. I almost had the chance to use one - but it fell off a forklift while being carried out from our facility garage lol.
It increases strength and power on the first step out of the blocks and the acceleration phase wich is the first 30-40 meters of the race where they have a lower posture.
Last exercise 😂😂
Bro that is strength exercise
@Deepak Kumar hhhhhhhhhhhhhh
Video Credit to: Joseph Coyne, Alex Natera, John Teeters, Jonas Dodoo, Mastrength. All videos retrieved on Instagram. Please check them out as they all have great stuff.
Physical Prep falls in the SPE/GE category. It is in these exercises that one can improve the most (315lbs > 360lbs represents 14%) and 1.00s > 0.95s is 5% improvement. The deficit in these exercises reveal possibilities for the intermediate sprinter to become better performers. Getting faster is not just genetics. Christian Coleman can squat 445 at 165lbs bodyweight. 2.7x ratio. I am 330~ at 185lbs. 1.8x ratio. Almost all top sprinters can move high weights in the quarter squat range very quickly. There are strength requirements.
All these exercises represent possibilities for the sprinter to become better. Switch them when the SPE has become old and adapted. These videos create so many ideas and training possibilities that one who doesn't improve is only uncreative rather than being untalented.
Right now I am weak. I hope to get my squat above 350 at some point while lowering my bodyweight. I'm gonna do this patiently. The more you can build up the squat while keeping sprinting high, the more transfer there is. I do not like block periodization. My hamstrings are also weak. I want to get them very strong at the high hip-lock position on ground contact times. I know they are weak because when I do heavy hip exercises, it switches right to the low back. I will start with 6-8 reps of bodybuilding type hip/hamstring work and do more heavy work like clean pulls/deadlifts as the structural exercises.
Later, I could do ISO hold type exercises that Alex Natera shows, with the hips. And then get real funky with ISO catches. Then I could move heavy quarter squat weight, or do ISO pushes at the knee angle.
After I have developed enough strength, and have gotten my general strength up, I can just repeat. Then, maybe there would be room for doing power work to maintain strength and to further develop neuromuscular capacities.
The Bondarchuk system proposes a radical change every training cycle so to explore previously unconsidered training possibilities. The Olympic or championship training cycle can just collate all successful training exercises for maximum development. You can also change by doing circuit training! ISO push, rest 2 mins, go do a sprint. Or Heavy sled runs, then go do a sprint. So many ways to short-circuit the training method for new development.
Check out Alex Natera's article for a comprehensive way to develop weight room strength for sprinting. Also read Derek Evely's article on strength training to understand that nothing is given in high performance. You can get stronger using lighter weights. Heavy weights transfer better to lighter implements. Experimentation with these exercises is the key! Try them!
great info, i know this is 3 years ago, how your progression now?
@@R888ZZZZZ
2018 - 8.14s
2019 - 8.07s
2020 - 7.91s!
@@jcccheung at first i thought that was 60m time, then i realize that was your hurdle time.
1:07 machine name
@1:37 is a dope exercise.
at 0:14, how is that machine called?
Keiser air runner!
@@jcccheung Have you ever seen one in a gym? Trying to buy one lol
@@neoswordian91 We have two in Greater Vancouver area. I almost had the chance to use one - but it fell off a forklift while being carried out from our facility garage lol.
@@jcccheung :( it's too costly
@@jcccheung hey coach, do you think the kbox flywheel is a good option for strength training?
What is the machine called where he pushes his feet back behind to replicate his sprint start?
Keiser Air300 Runner
What was that last exercise? :D
@@Sachin-fs3tn It doesn't involve the low back at all
its an awful form of hip thrusts for gluteus maxiumus
They’re called “marriage savers” 😏
@@ATHLETE.X 3:14 what is that one called?
Hip thrusts, mainly for the glutes
What's this machine that the chinse sprinter uses called? And where can it be bought?
Nvm saw it down in the comments, thanks!
Why so many super low box step ups? What's the benefits? Thanks!
It increases strength and power on the first step out of the blocks and the acceleration phase wich is the first 30-40 meters of the race where they have a lower posture.
@@Eri587 no
Actually its about top speed phase. Not acceleration
Background music name please
Let me know if you found the song's name
use shazam my men
song name is : rich- mayka
have fun
@@neverstopbelievinginyourse5317 thanks a million 😃, I've tried Shazam but didn't pick it by me
@@lancepillay1295 no problem my friend
0:28
2:06
2:14
2:23
2:26
Tem como você passar umas dicas de 100 m para mim
basically a guide to destroying ur joints