* Forward lunges: 5 lunges per leg [0:52] * Lateral lunges: 5 lunges per side [0:57] * Hops: 5 yards forward hops, 5 yards lateral hops, and 45-degree hops for 5 yards forward and backward [1:01] * High knees: 10 yards forward [1:08] * Butt kicks: 15 yards forward [1:11] * Quick times: 10 yards with arms staying low next to hips and feet moving fast [1:14] * Prime times: 10 yards with straight legs moving much more quickly than quick times [1:17] * Power skips:を目指して (めざして) [めざして means aiming for in Japanese] skipping with as much height as possible [1:19] * Skip for distance: Start with a smaller skip and gradually increase the distance covered [1:22] * Three warmup sprints: 80% effort for 10 yards, 90% effort, and 100% effort [1:27] I hope this is helpful!
Rest period between 100% effort sprints ranging anywhere between 8-15 seconds or more should be at least 5 minutes. It's not a matter of whether you feel rested, it's a matter of giving the mitochondria time to regenerate ATP. You are very correct in that a sprint workout is one of, if not, the most efficient forms of exercise. Many of the silly lifting workouts people do for core could be more effectively accomplished by sprinting 3 - 40s at 100% effort. Nothing like it for tightening core and maintaining fast twitch. Excellent video.
@@AO-rb9yh The workout you described is not a true sprint workout. Sprinting requires minutes of rest to do quality repetitions. Kipchoge is not sprinting the marathon. He can run much faster than his marathon pace. For example he has run a sub 4 minute mile.
@@AO-rb9yh The point of sprint workouts is to get maximum effort reps at top speed. If you do not have a full recovery you are not doing a true sprint workout. What you describe is an interval workout with minimal rest and I guarantee you are not getting close to top speed every rep.
Agree to an extent but sensible, science-based resistance training workouts for core are not 'silly' but essential for functional strength and improved quality of life, especially after the age of ~30 years old into elderly ages. Aerobic and anaerobic (e.g., hi-intensity and sprint work) also have their place within this matrix.
Your explanation is very helpful. These warm ups reminds me of when I was my high school track team. Always felt silly and never was given the reasoning on why each exercise was crucial to running and sprinting. Thank you! Fav UA-cam channel thus far😊
@dantheman9919 Spandex is all about showing 'pronouns' And then being offended when this is made obvious by others. You go, boy! Show them the glockenspiel
THANK YOU!!! You're my new favorite athlete to follow. You put in the work and actually know what you're talking about. Look forward to learning more from you
Yes! Sprint for general health and fitness. Much better than long distance running if you are reasonably fit. I realised this a few years ago, thanks to my doctors, and switched from being an amateur long-distance runner to sprinting. It is much more fun, builds muscles, I feel stronger, my asthma is better than ever and it does not exhaust me as much. I also feel much more energetic when I come back from sprint sessions, even compared to my energy level before I left home. When I did long-distance runs, I was exhausted an lazy for the rest of the day. I see a trend on UA-cam that people are starting to realise that sprinting is a way to go. Unfortunately, I am still surrounded by long distance hobby runners and I am the only one sprinting around local tracks. One thing I want to emphasize: all information in the video is great until about 10:10 where the actual workout starts. 15 seconds is way too long. You are doing more of an lactate and speed endurance work rather than speed work, so muscle growth won't be stimulated as much. Or you need to do an extremely long pauses after sprinting 15 seconds near 100% like 10-15 minutes. Chances are, you are in reality, probably on 80-90% effort, which is not so effective. Advice for both Kelly and others: do smaller distances but in larger intensity if you are fit enough to maximize the benefits of sprinting. Another thing I want to emphasize: hill sprints are great without the access to the track or if not fit enough or after injury. Skiers or rowing machine is good if you have some foot problems for cardio and hormonal benefits (e.g. increased growth hormone), but won't do as much as "traditional" sprinting. I think it's this order: track > grass > hill > self-propelled treadmill > curved treadmill > treadmill > bike > skier > rowing machine (however, the difficulty is also in this order, so choose according to your fitness level wisely).
@@nicochan1537 You can try that and see how it feels. Proper spritning form requires decent athleticism, so for you it may be something that for a more fit individual would be just a warm-up jog and you may not get the proper mechanics right (e.g. high knees with a high frequency of the bounces). But you can spend some time in an anaerobic system and that can be definitely benefitial for a fat loss. I would advise to limit the time spend in high-intensity during the week (maybe just 1 sprint x1 week initially), while spending rest of the time at zone 2 training and you can build up from that gradually and spend more time in the zone 5. More evidence is emerging that anaerobic system is something that body needs in order to stay vital (e.g. you get great stimulation of growth hormone from that), so it is starting to be recommended even for an older and less fit individuals.
Thanks for the video. I'm a long time sprinter and love it. It makes me feel younger and good that I can still run fast, even though I've lost a step. Great warm-ups.
Yay!!! So happy for this longer form content! I always think of your tips when I’m in the gym! I’m getting back into sprints and I want to improve so this is a big help!
I've been an insta follower for a long time, I'm a big kettlebell fan and I remember the cool kettlebell workouts you were doing on your patio in Texas and some of the more unusual unilateral movements I incorporated into my workouts. To see how far you've come and what you're doing now is pretty awesome Kelly. Well done. Very cool!
Awesome video! I've been a runner most of my 60 years but with winter I get stuck running the track above the hockey rink at my rec center. Found it can get pretty boring going in circles for 10km so last year started a 15 minute warm up run and then one sprint lap and one cool down lap followed by 10-15 minute cool down jog. Found the sprinting an awesome addition but strained outer upper quad(?) going around someone on track, nothing serious just realized I needed to look at a better warmup....video perfect timing as I'll use these warmups moving forward!!
So where is there a ice hockey rink with a track at a rec center ? I need to move to that town. I didn’t know how good I had it when I lived in Amherst, New York. 🏒⛸️🥅
Haha I’m in Canada, I have 3 relatively new community recreation centres within 15 minutes in different directions. All have hockey rinks with tracks in the upper level overlooking them and decent gyms. 1 has basketball and indoor soccer as well. Only way to keep sanity through the winter months
Great advice, Kelly! I’m in my 60s. Here’s my sprint routine. I pack my gymnastics rings and head up to the local high school football field. I put on my soccer shoes. I suspend my rings from the goal posts (I have two sets, one for each post). To warm up, I climb and descend a steep hill at the end of the field 3-4 times, faster each time. Between sets I do dynamic stretches and some jumping jacks. Then I start my sprint routine. I power skip down one side of the field, do some upper body ring work at the goal post, then sprint down the other side of the field, and do some ring work at the goal posts there too. I repeat this circle until I feel that I’ve done enough. 5-20 times. The purpose of the ring work is to get a full body workout and to shunt my blood around my body - very important. Then I drive my pickup truck home with the windows rolled down and listen to the traffic. Once home, I stretch out and use the roller and my massager (so I don’t get cramps). Then I make sure that I rest the next day. The day after that, I trail run on the mountain bike trails on the side of a forested mountain near my home for which I use zero drop, minimalist trail running shoes. The twisting ascending and descending trails, rocks, roots, mud, manmade obstacles (some of which I have created), low hanging branches (and occasional snakes) are ideal for strengthening muscles, bones and agility (much, much better than any flat Earth or engineered paved surface running). Despite the exertion, I only use my nose for breathing. When I am done running, I walk as quietly as possible out of the forest. I listen to the birds and my own pulse. I repeat this circle of the two places (worlds) until I feel that I have done it enough times, then I switch to one of my other routines. I do lots of other exercise at different times of the year but that’s my routine for running. For any exercise routine, you need a clear goal. Mine is to be able to “move and fight efficiently and effectively in any terrain for as long as I am able.” So far, it seems to be working, so I’ll keep doing it. Gadögweta' 😊
Haha kind of same I’m 32 years old I like gym but in summer i set up my rings at the park and I train legs with sprints , jumps and some weights at home some days I don’t need more
@@claudioaburtocarrasco1275 Sounds good. People don’t need fancy gyms or a lot of money to stay fit. A good set of rings costs around $50. Very versatile. Plenty of places to get exercise. Just be creative. But do your exercises, rain or shine and keep exercising. That’s the important thing. My wife says that if I keep exercising like I do that eventually I’ll die out there. She always makes me smile. “I guess I was born too curious”, I say. “I want to find out in which world that I die.”😅
@@resilientfarmsanddesignstu1702 hahah I can imagine , I’m similar The only thing here where I’m living now is the crazy weather I’m living in Banff national park at the Rocky Mountains in Canada and the weather it’s crazy And talking about the other The last years of training I did almost everything trying to find the best for me and for my performances in the sports i do, and now i came back naturally when I started I realized that you don’t need too many exercises and type of training than the media is trying to selling you to stay in good shape I just adapt few things And the good thing is now I know what is good and my body wants to do
"Wow, just discovered your channel - great stuff! I'm in my mid-50s and, funny enough, I do sprints in between every set of my workout. People at the gym think I'm crazy, but this is something I've been doing since my high school years. Actually, my wrestling coach would punish wrestlers with sprints during practice if he ever saw them resting. I've never stopped that discipline. You have great info, and I'm a new subscriber starting this moment. Click..."
I’m about to be 48. I ran track in HS and in Junior college. I was running sparingly all through my 20s and 30s while lifting. Then I got into cycling at 29 and did slow and long rides mostly with climbs. I had stopped sprinting or using my fast twitch muscles and it didn’t even dawn on me until just two days ago when I found a video of a 60 yr old man, ripped, on YT who was talking about the longevity benefits of sprinting and now I am hooked back to sprinting like I used to back in the 90s. I cycle about 160-180 miles in five days and in the other two days of not being on the bike I do short sprint workouts. My goal is to run a sub 60 second 400m by my birthday this September. If this 60 yr old can do it so can I!! I’m doing mostly workouts of 200 m or less all out sprints tho. Full rest. Usually quarter mile training involves more aerobic but I get plenty of that on the bike. Thanks for reminding me of warm drills I hadn’t done in years!!
I was a division I college All- American track athlete who got away from training with once I graduated, got married, and had kids. I am excited to get back to it. Great content!
Excellent, long time runner here but incorporated my first 5 set 15 second workout into my training today. Got that post workout good sore not to mention a powerful endorphin rush. Just want to play it smart, not looking for injuries. Great video!
About to turn 63. Listening to Dr Sean O'Mara lit a fire in me. And seeing all those MRI's. I am new to sprinting, new to exercising. Going to just do your warmups until I'm proficient before I go for a sprint 😱😂. Thanks for the post.
@@iamundefined100 I just got my hands on a bike yesterday, so I'm still in a training phase. I'm coming from a very out of shape place, so some time and patience I think. I've added kefir, and having fermented sourkraut with my meals. Still fired up about his message to optimize our health. Where are you in your journey?
@@TheTamrock2007 Well, I would say, I am looking for some inspiration to start with. I have been procastinating from Feb 24, as here we are sitting in May. Prior to that, have been in a average kind of space. Had taken a vacation, and even though back from that, just not enough motivation to restart this. :(
@@iamundefined100 Dr Ken Berry's interview with Dr Sean O'Mara lit a fire in me. The world's gone upside down and crazy right now. So feeling good, being healthy and strong is a good route for me. And I know actions speak louder than words. So I'm hopeful I will inspire my grandchildren, instead of just nagging them. Good luck to you
That was beautiful. I just started sprint training today before watching your video, and saw what I did well, and where there is room for improvement. Thank you for the hard work you put into making these videos. I am fully embracing my fitness and mindset journey and developing coaching and content around fitness. I recently came across your content. Clicked instantly. Seeing where you started posting years ago, and where you are now has been an inspiration to jump in and pursue this passion of mine. You are much appreciated! 🧡
I love your physique. I have been trying to train for sprinting as a 200 pound muscle man lifter at 5'9. I do lots of of single legged standing calf raises throughout the week. I also do the wall leaning toe raises with front of leg under tension, since I find at mid paces my front legs would get tired. I also do standing, secured knee raises after quads day to simulate lifting my legs. I do burnout sets for those EG 50 right leg, left leg, then 30, then 20, etc all the way down to 8. I'm basically doing the most I can without exactly putting in the physical distance :)
sprint 400m at different speeds on the treadmill and work your speed up. it'll drastically help once you go for say 30second full blown sprints at a higher speed
I’m really glad the algorithm lead me to your channel and I just hit the subscribe button. I will definitely give sprint training a try in my neighborhood
Yess excited to watch this! I loved the sprinting in the Reset series on Ladder but I hurt my abductor so def need this! Thanks for all you do Coach Kelly! #teamlimitless
great video, Kelly! quick question: the tip that you gave about the right way of landing the foot, does it apply to long distance running as well or is it just for the sprint?
Hello, my fav athlete! I just want to say that you've become my new favorite athlete, and I'm now part of the ladder. Wow, it's an amazing program! I would recommend it to anyone looking to join! Hehe, anyway, I hope I'm not asking too much. As a newbie to sprinting, I'm really interested in seeing how you place your feet when running, for example. It would be incredibly helpful to get a closer look at that. Btw, Keep up the good work! ❤
Kelly!! You're such a boss 😤 I'm so glad to see you on UA-cam! I've been incorporating your stuff into my routine and loving it. Can't wait for more!! Also... I think that Tim guy has a crush on you (;
The one serious problem with treadmill running/sprinting is that it does not require the muscles that propel you forward to be exercised. The treadmill is a "rug that gets pulled out from under you." Even the type of treadmill shown in the video, which I used for a few weeks hoping it would be helpful in the winter. The momentum of that non-motorized tread eliminates most of the "push" unfortunately (also, you have to be restrained over the tread -- "tied" to the wall behind you? -- otherwise you will propel yourself forward in an actual all out sprint -- the curve at the back was annoying). The treadmill will exercise everything else about running/sprinting (bringing the knee forward, syncing upper body twist) and will help to max out your heart rate. It just will not require anything from the muscles/mechanics that push you forward as running/sprinting on the ground/hills will do. I have thought that the "landing the foot well in front of your center of mass" is a result of treadmill running, since the tread will pull the foot back so "who cares" how far in front of you the foot gets placed.
THANK YOU ! Awesome video ! Do you think I can do sprint just after my lower body workout ?? Because I'm currently doing 4 days split (2 upper 2 lower) and I don't really want to add days of training to optimize my recovery
Man, I miss sprinting. I went to a few trainings aged 12, and found I was unusually quick - on par with experienced sprinters a couple years older than myself. School comps came around and I turned out to be the fastest kid in my year, and I later competed a city-level event where I won my heat race and came second in another during which I sustained an injury around 60m in. I never recovered from this injury. Even now it still bothers me if I run or spend a few hours on my feet. At 17, I gave it another shot with a few trainings and was still pretty fast but nothing exceptional like before, and then I tore my hamstring. That was the end of that. Wasn't meant to be. There's really nothing like hitting your stride and feeling that power pull you ahead of everyone. It feels like you're on an elastic band dragging you forwards.
Mate dont give up. I'm 54 have torn my medial glute, ruptured a ligament in my toe, and pulled calf and hamstring muscles. Recovered from all of them, and all of them were because I did not warm up properly and then went too hard out. Now I enjoy it everytime and feel good afterwards not sore. :)
Advice Needed!!!!! Hi everyone, I'm a 25 years old female on a weightloss journey, I'm currently in the gym 4-5 days a week and I've been in the gym on and off since last year April. I know weight loss is a combination of diet and excersize, however with the surge of the cost of living in my country it's difficult for me to afford both the gym and a balanced diet. I'm constantly hungry and riddled with gas even when I think I've had enough food. So clearly I'm doing something wrong which means I'm frequently uncomfortable or in pain. I really wanna loose the weight however increasing my food budget is not feasible at all for me even though I'd love to do so. Should I stop the gym and focus on nutrition and walk/skip daily Walking is the only form of cardio I enjoy and I'd be open to adding some skip roping and eventually running I'm just fustrated because I don't wanna stop the gym but it feels like I never eat enough to fuel my excersizes and even when I do think I've eaten enough the gas pain hits me later at night.
Great Content and Tutorial,Kelly. I m thinking of doing sprint training in stead of weight Training for the lower Body!! Did you build your legs by "just" doing sprint training!? Best regards!! Toni
Your training videos are top notch! Thank you for the helpful content. I don't think I've seen you do or mention cycling before, but would you happen to have any tips for stretching/warmups for cyclists?
Hey Kelly, hope you're doing amazing! Thanks for all the tips and super useful info. I was wondering what shoes are you wearing in the video; been sprint training for abaout 3 months now and i'm always hesitant when it comes to picking a running/sprint sneakers.
Just found your channel, you mentioned about heel strike and being flat footed. I am flat footed , what are some drills to work on to improve proper foot placement?
Great clip and thanks. I love sprints and miss them! I use to run 100 then do 10 burpee pushups x 10 to 20 sets depending on how I felt that day. My left knee is bone on bone. If I run straight ahead like a normal human, it gets sore fast and I have to run at a side angle to the left side, then the right etc..... Do you have any sprint like drills I could do? Thank you.
* Forward lunges: 5 lunges per leg [0:52]
* Lateral lunges: 5 lunges per side [0:57]
* Hops: 5 yards forward hops, 5 yards lateral hops, and 45-degree hops for 5 yards forward and backward [1:01]
* High knees: 10 yards forward [1:08]
* Butt kicks: 15 yards forward [1:11]
* Quick times: 10 yards with arms staying low next to hips and feet moving fast [1:14]
* Prime times: 10 yards with straight legs moving much more quickly than quick times [1:17]
* Power skips:を目指して (めざして) [めざして means aiming for in Japanese] skipping with as much height as possible [1:19]
* Skip for distance: Start with a smaller skip and gradually increase the distance covered [1:22]
* Three warmup sprints: 80% effort for 10 yards, 90% effort, and 100% effort [1:27]
I hope this is helpful!
Very helpful ❤
This is, indeed
Thank you !!
All of the times are wrong but thank you
Thank you for this nonsense routine, so I don’t have to suffer through this video by someone who has no clue about their programming.
Rest period between 100% effort sprints ranging anywhere between 8-15 seconds or more should be at least 5 minutes. It's not a matter of whether you feel rested, it's a matter of giving the mitochondria time to regenerate ATP. You are very correct in that a sprint workout is one of, if not, the most efficient forms of exercise. Many of the silly lifting workouts people do for core could be more effectively accomplished by sprinting 3 - 40s at 100% effort. Nothing like it for tightening core and maintaining fast twitch. Excellent video.
It's a matter of keeping the metabolism anaerobic.@@AO-rb9yh
@@AO-rb9yh The workout you described is not a true sprint workout. Sprinting requires minutes of rest to do quality repetitions.
Kipchoge is not sprinting the marathon. He can run much faster than his marathon pace. For example he has run a sub 4 minute mile.
@@AO-rb9yh The point of sprint workouts is to get maximum effort reps at top speed. If you do not have a full recovery you are not doing a true sprint workout. What you describe is an interval workout with minimal rest and I guarantee you are not getting close to top speed every rep.
@@AO-rb9yh I don’t know what your point is but sprinters would not do those workouts
Agree to an extent but sensible, science-based resistance training workouts for core are not 'silly' but essential for functional strength and improved quality of life, especially after the age of ~30 years old into elderly ages. Aerobic and anaerobic (e.g., hi-intensity and sprint work) also have their place within this matrix.
Kelly is a unit. Respect
I am 43, boxing since 40, long term goal to reach my best fitness level at 60. Just added sprinting to my routine
60? Dahm dude good luck with that.
Q pro
I'm 59 next month, rarely ever felt better.....fast, strong, flexible.
Me and the boys are going to be sprinting on the beach this morning thanks to this vid 👌
Your explanation is very helpful. These warm ups reminds me of when I was my high school track team. Always felt silly and never was given the reasoning on why each exercise was crucial to running and sprinting. Thank you! Fav UA-cam channel thus far😊
I can tell you have a great team behind you.
This channel is going to Blow Up.
😆😆😆😆😆😆💯💯💯💯
@@RaceCarFriends I wasn't talking about her bum LOL!
Not only that, she has a great behind on her too.
That's not the only great thing she has behind her.
@@johng1634 😆😆😆
Ok but the outfit is literally fireee 🔥🔥🔥🔥🔥
Got me one myself. Pink with yellow stripes. Like a viking lollipop. I turned heads.
Spandex looks pretty comfy but I don’t wanna my uh….. pronouns to show.
@dantheman9919 Spandex is all about showing 'pronouns' And then being offended when this is made obvious by others.
You go, boy! Show them the glockenspiel
Emphasises her hip and thigh muscles
@@jonber9411omg not the viking lollipops 😭😭 i bet u look great!!
Glad the algorithm led me to this channel
So am I. I hope she keeps us going. I heard from others that UA-cam can be hindering. And ik the editing is time consuming
steroid
But keep in mind she uses steroids to keep this muscular mass without any fatigue.
@@Bolaway 99% of fitness "influencers" are on gear. The industry is a friggin mess.
Was it binary search 😅?
THANK YOU!!! You're my new favorite athlete to follow. You put in the work and actually know what you're talking about. Look forward to learning more from you
Me encanta su ropa y todavía más su cuerpo❤
Myles Garrett and DK Metcalf are more athletic.
@@tv26889 c'est bien.
Which sport does/did she play? Honestly curious.
@moshter11 I believe she played soccer, and now she competes in powerlifting.
Yes! Sprint for general health and fitness. Much better than long distance running if you are reasonably fit. I realised this a few years ago, thanks to my doctors, and switched from being an amateur long-distance runner to sprinting. It is much more fun, builds muscles, I feel stronger, my asthma is better than ever and it does not exhaust me as much. I also feel much more energetic when I come back from sprint sessions, even compared to my energy level before I left home. When I did long-distance runs, I was exhausted an lazy for the rest of the day. I see a trend on UA-cam that people are starting to realise that sprinting is a way to go. Unfortunately, I am still surrounded by long distance hobby runners and I am the only one sprinting around local tracks.
One thing I want to emphasize: all information in the video is great until about 10:10 where the actual workout starts. 15 seconds is way too long. You are doing more of an lactate and speed endurance work rather than speed work, so muscle growth won't be stimulated as much. Or you need to do an extremely long pauses after sprinting 15 seconds near 100% like 10-15 minutes. Chances are, you are in reality, probably on 80-90% effort, which is not so effective. Advice for both Kelly and others: do smaller distances but in larger intensity if you are fit enough to maximize the benefits of sprinting.
Another thing I want to emphasize: hill sprints are great without the access to the track or if not fit enough or after injury. Skiers or rowing machine is good if you have some foot problems for cardio and hormonal benefits (e.g. increased growth hormone), but won't do as much as "traditional" sprinting. I think it's this order: track > grass > hill > self-propelled treadmill > curved treadmill > treadmill > bike > skier > rowing machine (however, the difficulty is also in this order, so choose according to your fitness level wisely).
And what if you are not reasonably fit? Someone told me I am too fat to sprint and just need to start with walking/jogging etc.
@@nicochan1537 You can try that and see how it feels. Proper spritning form requires decent athleticism, so for you it may be something that for a more fit individual would be just a warm-up jog and you may not get the proper mechanics right (e.g. high knees with a high frequency of the bounces). But you can spend some time in an anaerobic system and that can be definitely benefitial for a fat loss. I would advise to limit the time spend in high-intensity during the week (maybe just 1 sprint x1 week initially), while spending rest of the time at zone 2 training and you can build up from that gradually and spend more time in the zone 5. More evidence is emerging that anaerobic system is something that body needs in order to stay vital (e.g. you get great stimulation of growth hormone from that), so it is starting to be recommended even for an older and less fit individuals.
🤓🤫
Found one of the "optimal" training dumbasses.
New follower. You might be one of the best in the industry. Keep pushing forward this page needs more than 44k subs.
It's crazy how sprinting can get you jacked!!
I am a 60 year old sprinter. Sprinting is the best exercise for health and wellness
Thanks for the video. I'm a long time sprinter and love it. It makes me feel younger and good that I can still run fast, even though I've lost a step. Great warm-ups.
Yay!!! So happy for this longer form content! I always think of your tips when I’m in the gym! I’m getting back into sprints and I want to improve so this is a big help!
This was very helpful as I’m beginning to ass Sprints into my workout routine. Thanks for your time
So happy you got on the UA-cam train!! Excited to see more content like this!!
I've been an insta follower for a long time, I'm a big kettlebell fan and I remember the cool kettlebell workouts you were doing on your patio in Texas and some of the more unusual unilateral movements I incorporated into my workouts. To see how far you've come and what you're doing now is pretty awesome Kelly. Well done. Very cool!
Thanks for this content. I just started sprinting and absolutely love it, but not fully confident in how I’m doing it. These tips are golden.
Plio's for warm up are critical.
Started Sprint training because of you and its really helped me! Look forward to adding these tips into my next sprint
This is the push I think I need, been thinking about sprints for the last year now
Perfect timing to find this video. Just what I was looking for. Many thanks.
Awesome video! I've been a runner most of my 60 years but with winter I get stuck running the track above the hockey rink at my rec center. Found it can get pretty boring going in circles for 10km so last year started a 15 minute warm up run and then one sprint lap and one cool down lap followed by 10-15 minute cool down jog. Found the sprinting an awesome addition but strained outer upper quad(?) going around someone on track, nothing serious just realized I needed to look at a better warmup....video perfect timing as I'll use these warmups moving forward!!
So where is there a ice hockey rink with a track at a rec center ? I need to move to that town. I didn’t know how good I had it when I lived in Amherst, New York. 🏒⛸️🥅
Haha I’m in Canada, I have 3 relatively new community recreation centres within 15 minutes in different directions. All have hockey rinks with tracks in the upper level overlooking them and decent gyms. 1 has basketball and indoor soccer as well. Only way to keep sanity through the winter months
Great advice, Kelly! I’m in my 60s. Here’s my sprint routine. I pack my gymnastics rings and head up to the local high school football field. I put on my soccer shoes. I suspend my rings from the goal posts (I have two sets, one for each post). To warm up, I climb and descend a steep hill at the end of the field 3-4 times, faster each time. Between sets I do dynamic stretches and some jumping jacks. Then I start my sprint routine. I power skip down one side of the field, do some upper body ring work at the goal post, then sprint down the other side of the field, and do some ring work at the goal posts there too. I repeat this circle until I feel that I’ve done enough. 5-20 times. The purpose of the ring work is to get a full body workout and to shunt my blood around my body - very important. Then I drive my pickup truck home with the windows rolled down and listen to the traffic. Once home, I stretch out and use the roller and my massager (so I don’t get cramps). Then I make sure that I rest the next day. The day after that, I trail run on the mountain bike trails on the side of a forested mountain near my home for which I use zero drop, minimalist trail running shoes. The twisting ascending and descending trails, rocks, roots, mud, manmade obstacles (some of which I have created), low hanging branches (and occasional snakes) are ideal for strengthening muscles, bones and agility (much, much better than any flat Earth or engineered paved surface running). Despite the exertion, I only use my nose for breathing. When I am done running, I walk as quietly as possible out of the forest. I listen to the birds and my own pulse. I repeat this circle of the two places (worlds) until I feel that I have done it enough times, then I switch to one of my other routines. I do lots of other exercise at different times of the year but that’s my routine for running. For any exercise routine, you need a clear goal. Mine is to be able to “move and fight efficiently and effectively in any terrain for as long as I am able.” So far, it seems to be working, so I’ll keep doing it. Gadögweta' 😊
Haha kind of same I’m 32 years old
I like gym but in summer i set up my rings at the park and I train legs with sprints , jumps and some weights at home some days
I don’t need more
@@claudioaburtocarrasco1275 Sounds good. People don’t need fancy gyms or a lot of money to stay fit. A good set of rings costs around $50. Very versatile. Plenty of places to get exercise. Just be creative. But do your exercises, rain or shine and keep exercising. That’s the important thing. My wife says that if I keep exercising like I do that eventually I’ll die out there. She always makes me smile. “I guess I was born too curious”, I say. “I want to find out in which world that I die.”😅
@@resilientfarmsanddesignstu1702 hahah I can imagine , I’m similar
The only thing here where I’m living now is the crazy weather
I’m living in Banff national park at the Rocky Mountains in Canada and the weather it’s crazy
And talking about the other
The last years of training I did almost everything trying to find the best for me and for my performances in the sports i do, and now i came back naturally when I started I realized that you don’t need too many exercises and type of training than the media is trying to selling you to stay in good shape
I just adapt few things
And the good thing is now I know what is good and my body wants to do
Dude, no one wants to hear, much less read your 60 yr old encyclopedic workout routine. 😂💀 That was ridiculous. You need a psychiatrist 😢💈
Team Limitless here 🙋🏻
Didn’t know Coach Kelly had the EXACT video I was looking for to up my training. Thank you maam 🫡
"Wow, just discovered your channel - great stuff! I'm in my mid-50s and, funny enough, I do sprints in between every set of my workout. People at the gym think I'm crazy, but this is something I've been doing since my high school years. Actually, my wrestling coach would punish wrestlers with sprints during practice if he ever saw them resting. I've never stopped that discipline. You have great info, and I'm a new subscriber starting this moment. Click..."
I’m about to be 48. I ran track in HS and in Junior college. I was running sparingly all through my 20s and 30s while lifting. Then I got into cycling at 29 and did slow and long rides mostly with climbs. I had stopped sprinting or using my fast twitch muscles and it didn’t even dawn on me until just two days ago when I found a video of a 60 yr old man, ripped, on YT who was talking about the longevity benefits of sprinting and now I am hooked back to sprinting like I used to back in the 90s. I cycle about 160-180 miles in five days and in the other two days of not being on the bike I do short sprint workouts. My goal is to run a sub 60 second 400m by my birthday this September. If this 60 yr old can do it so can I!! I’m doing mostly workouts of 200 m or less all out sprints tho. Full rest. Usually quarter mile training involves more aerobic but I get plenty of that on the bike. Thanks for reminding me of warm drills I hadn’t done in years!!
Sooo happy you started a youtube channel plzzz make video about how to make mix functional training and bodybuilding in the same program
I was a division I college All-
American track athlete who got away from training with once I graduated, got married, and had kids.
I am excited to get back to it. Great content!
Girl you are killing it! Thank you for these super helpful videos!👏🏻💕
Awesome. Been waiting on this one to drop!
Excellent, long time runner here but incorporated my first 5 set 15 second workout into my training today. Got that post workout good sore not to mention a powerful endorphin rush. Just want to play it smart, not looking for injuries. Great video!
This bijj's body is goalssss!!!
I just finished trying this out. It feels great! Thanks for the inspiration ❤🎉
Quality work, Kelly - just a no non-sense sprint session
badminton is such a wonderful sport.. can't wait to rewatch this video and study all of its intricacies more in depth.
An excellent video!!! I have been able to really increase the intensity of my sprint workouts with your awesome warm up!!! Thank you!!!
About to turn 63. Listening to Dr Sean O'Mara lit a fire in me. And seeing all those MRI's. I am new to sprinting, new to exercising. Going to just do your warmups until I'm proficient before I go for a sprint 😱😂. Thanks for the post.
How has been your experience if you can share.
@@iamundefined100 I just got my hands on a bike yesterday, so I'm still in a training phase. I'm coming from a very out of shape place, so some time and patience I think. I've added kefir, and having fermented sourkraut with my meals. Still fired up about his message to optimize our health.
Where are you in your journey?
@@TheTamrock2007 Well, I would say, I am looking for some inspiration to start with. I have been procastinating from Feb 24, as here we are sitting in May. Prior to that, have been in a average kind of space. Had taken a vacation, and even though back from that, just not enough motivation to restart this. :(
@@iamundefined100 Dr Ken Berry's interview with Dr Sean O'Mara lit a fire in me. The world's gone upside down and crazy right now. So feeling good, being healthy and strong is a good route for me. And I know actions speak louder than words. So I'm hopeful I will inspire my grandchildren, instead of just nagging them.
Good luck to you
Such a great video! Thanks Kelly!
Did this warm up today pre-sprinting/jogging. Very useful, thank you for sharing!
That was beautiful. I just started sprint training today before watching your video, and saw what I did well, and where there is room for improvement. Thank you for the hard work you put into making these videos. I am fully embracing my fitness and mindset journey and developing coaching and content around fitness. I recently came across your content. Clicked instantly. Seeing where you started posting years ago, and where you are now has been an inspiration to jump in and pursue this passion of mine. You are much appreciated! 🧡
I really needed to see how this for the warm-up. Thank you for this video
Thank You very much , very helpful. I did my first one today it was excellent!!
I love your physique. I have been trying to train for sprinting as a 200 pound muscle man lifter at 5'9. I do lots of of single legged standing calf raises throughout the week. I also do the wall leaning toe raises with front of leg under tension, since I find at mid paces my front legs would get tired. I also do standing, secured knee raises after quads day to simulate lifting my legs. I do burnout sets for those EG 50 right leg, left leg, then 30, then 20, etc all the way down to 8. I'm basically doing the most I can without exactly putting in the physical distance :)
sprint 400m at different speeds on the treadmill and work your speed up. it'll drastically help once you go for say 30second full blown sprints at a higher speed
I’m really glad the algorithm lead me to your channel and I just hit the subscribe button. I will definitely give sprint training a try in my neighborhood
So helpful! I love sprints! Thanks for putting so much thought into this video! ❤
That's great! Most people hate sprints because of the way they were trained. Rest is a critical as effort.
This is super helpful, thank you for going into detail! :)
The tip about about striking below your hips is key. I’ve never heard that and I always strike in front of me on my curve treadmill.
Yess excited to watch this! I loved the sprinting in the Reset series on Ladder but I hurt my abductor so def need this!
Thanks for all you do Coach Kelly! #teamlimitless
great video, Kelly!
quick question: the tip that you gave about the right way of landing the foot, does it apply to long distance running as well or is it just for the sprint?
Your legs look very nice and powerful... Great build!! Motivated to go all out on a dash now!
This was so helpful! Thank you! Do you typically make sprints its own workout or do you add it at the end of a workout?
I’ve been checking and hoping for you to have your own UA-cam channel for 2 years. Randomly checked again and so glad I did! 😂
Hello, my fav athlete! I just want to say that you've become my new favorite athlete, and I'm now part of the ladder. Wow, it's an amazing program! I would recommend it to anyone looking to join!
Hehe, anyway, I hope I'm not asking too much. As a newbie to sprinting, I'm really interested in seeing how you place your feet when running, for example. It would be incredibly helpful to get a closer look at that.
Btw, Keep up the good work! ❤
My favorite athlete!
I sprint never thought of it as intimidating. To help those who are intimated, just do it. I never thought about it being scary I just enjoy it.
Awesome video! I plant to start doing the warm up phase only and move onwards from there. Thanks for this video.
Kelly!! You're such a boss 😤 I'm so glad to see you on UA-cam! I've been incorporating your stuff into my routine and loving it. Can't wait for more!! Also... I think that Tim guy has a crush on you (;
Great explanation. An interesting way of testing heart limits.
This is amazing!! Thanks so much, Kelly!
So happy to find this. Good video and info.
I can't wait to start sprinting! Thank you!
Such a great video!
Loving your channel ❤️
keep up the good job, good quality, simple information!
thank you, kelly ,you are gorgeous!
hehe i did many of these warm up exercises before sprinting intuitively (jump up and down, knee to floor, ...)
Nice video the warm up is very good!
Thanks!
Great video and explanation/examples. Do you perform any other workouts when you do your sprint training?
😮 great tutorial definitely getting back into sprinting the proper way
The one serious problem with treadmill running/sprinting is that it does not require the muscles that propel you forward to be exercised. The treadmill is a "rug that gets pulled out from under you." Even the type of treadmill shown in the video, which I used for a few weeks hoping it would be helpful in the winter. The momentum of that non-motorized tread eliminates most of the "push" unfortunately (also, you have to be restrained over the tread -- "tied" to the wall behind you? -- otherwise you will propel yourself forward in an actual all out sprint -- the curve at the back was annoying).
The treadmill will exercise everything else about running/sprinting (bringing the knee forward, syncing upper body twist) and will help to max out your heart rate. It just will not require anything from the muscles/mechanics that push you forward as running/sprinting on the ground/hills will do.
I have thought that the "landing the foot well in front of your center of mass" is a result of treadmill running, since the tread will pull the foot back so "who cares" how far in front of you the foot gets placed.
Very useful information. I've been wondering why I can run 30min on top speed on the treadmill but for the life of me can't sprint on real ground.
I injured my right hamstring twice while playing football, since then I'm a bit scared to sprint. I'm gonna try out the dynamic warm up.
This warm up is a freaking workout on its own
😂😂
Thank you for these useful tips and techniques!!
I've been obsessed with you and your content and I'm finally gonna try sprint training now ❤ 😊
Any tips for footware for sprinting?
such a good video, thank you so much for this!!
The Assault Treadmill seems so safe. Definitely need one in every gym.
THANK YOU ! Awesome video !
Do you think I can do sprint just after my lower body workout ??
Because I'm currently doing 4 days split (2 upper 2 lower) and I don't really want to add days of training to optimize my recovery
Great video thanks
Man, I miss sprinting. I went to a few trainings aged 12, and found I was unusually quick - on par with experienced sprinters a couple years older than myself. School comps came around and I turned out to be the fastest kid in my year, and I later competed a city-level event where I won my heat race and came second in another during which I sustained an injury around 60m in.
I never recovered from this injury. Even now it still bothers me if I run or spend a few hours on my feet. At 17, I gave it another shot with a few trainings and was still pretty fast but nothing exceptional like before, and then I tore my hamstring. That was the end of that. Wasn't meant to be.
There's really nothing like hitting your stride and feeling that power pull you ahead of everyone. It feels like you're on an elastic band dragging you forwards.
Mate dont give up. I'm 54 have torn my medial glute, ruptured a ligament in my toe, and pulled calf and hamstring muscles. Recovered from all of them, and all of them were because I did not warm up properly and then went too hard out. Now I enjoy it everytime and feel good afterwards not sore. :)
@@davidpearson8954 Warm up is important, especially as you get a bit older. For me I think it was bad form. I had talent but not enough training.
That was a great video!
Love sprint workouts 💪🏻
Great info. Very helpful and Kelly is fire.
nice! i am going to start doing this!
Advice Needed!!!!!
Hi everyone, I'm a 25 years old female on a weightloss journey, I'm currently in the gym 4-5 days a week and I've been in the gym on and off since last year April.
I know weight loss is a combination of diet and excersize, however with the surge of the cost of living in my country it's difficult for me to afford both the gym and a balanced diet.
I'm constantly hungry and riddled with gas even when I think I've had enough food. So clearly I'm doing something wrong which means I'm frequently uncomfortable or in pain.
I really wanna loose the weight however increasing my food budget is not feasible at all for me even though I'd love to do so.
Should I stop the gym and focus on nutrition and walk/skip daily
Walking is the only form of cardio I enjoy and I'd be open to adding some skip roping and eventually running
I'm just fustrated because I don't wanna stop the gym but it feels like I never eat enough to fuel my excersizes and even when I do think I've eaten enough the gas pain hits me later at night.
Great Content and Tutorial,Kelly.
I m thinking of doing sprint training in stead of weight Training for the lower Body!!
Did you build your legs by "just" doing sprint training!?
Best regards!!
Toni
overall a great video and explanation and I want to know one thing ,currently I'm on a bulking diet ,can I include this in my current phase
Do you have a permit for that thing? We've seen near car collisions in these situations.
100 yard sprints, from end zone to end zone, is where I get my kicks. 🏆💪🏿😎
You Are A Powerhouse of Motivation @KellyMathews.
Tim Riley Is A Cool Coach as well.
Thank you! When should sprinting be incorporated; upper or lower body day?
Your training videos are top notch! Thank you for the helpful content. I don't think I've seen you do or mention cycling before, but would you happen to have any tips for stretching/warmups for cyclists?
Great work, from Spain 🇪🇦🍋
Hey Kelly, hope you're doing amazing! Thanks for all the tips and super useful info. I was wondering what shoes are you wearing in the video; been sprint training for abaout 3 months now and i'm always hesitant when it comes to picking a running/sprint sneakers.
Just found your channel, you mentioned about heel strike and being flat footed. I am flat footed , what are some drills to work on to improve proper foot placement?
@Strong With Kelly What’s your take on hill sprints say 5 deg slope nothing Major ?
Great clip and thanks. I love sprints and miss them! I use to run 100 then do 10 burpee pushups x 10 to 20 sets depending on how I felt that day. My left knee is bone on bone. If I run straight ahead like a normal human, it gets sore fast and I have to run at a side angle to the left side, then the right etc..... Do you have any sprint like drills I could do? Thank you.
This is the same warm up and workout we did in 1989 h.s. football practice. fun watching kelly do it tho
Watching you from Uganda 🇺🇬 🇺🇬🇺🇬🇺🇬 Uganda East Africa.