Sprint Faster With Resisted Sprints, Sled Pulls & Sled Training | ATHLETE.X
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- čas přidán 24. 07. 2024
- Athletes looking to improve acceleration and speed should use resisted sprint training. Learn how to use sled training and resisted sprint workouts in this video by Cody Bidlow of ATHLETE.X!
Article on Resisted Sprinting: sprintingworkouts.com/blogs/t...
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Resisted Sprint Training
While normal sprint training can be highly effective, most athletes will eventually reach the point where normal acceleration and speed training is no longer making them faster. While modifying the program with the addition of weight room exercises can be useful, listing is relatively general in nature, and as such can only be relied on for changing general strength and power qualities.
Since the most reliable way to improve at sport is to train in a way which is specific to the sporting demands, we must look at other ways to modify sprint training in order to improve the qualities needed to perform better. For improving sprinting performance, athletes should used resisted sprint training, plyometrics, and sprint drills in their speed training program.
Why Do Resisted Sprint Training
Acceleration capability is a limiting factor in sprint performance. By improving acceleration throughout the entire phase of acceleration, athletes can attain higher top speeds and ultimately run faster 60m, 100m, 200m, and 40 yard dash times.
Resisted Sprinting and Sled Training Effects:
1. Resisted Sprint Training Improves Effectiveness of Horizontal Force Application
2. Resisted Sprint Training Can Train Determinants of 100m Dash Performance
3. Resisted Sprint Training Allows Us To Train Glutes With Specificity
#sledtraining #sledsprints - Sport
Add resisted sprints, bounds, and drills to your program with the Exer-Genie: athletex.us/recommends/exergenie
David Taylor it won’t load 😭
Where do u get the bands
I realize it's kinda off topic but does anyone know a good website to watch new series online?
@Bradley Lucca Flixportal
@Jesus Kenneth thanks, signed up and it seems to work :) Appreciate it!
We can’t begin to pay you for this info! 😊🙏🏾 there is no one on CZcams that I’ve seen that is doing more than you are. That’s why I just let the commercials play
Thanks as always Bro!!
Thanks bro, I really appreciate that. I wish I could do it all for free, but I gotta keep the bills paid haha.
Sorry it’s been a little while but I didn’t wanna put up something low quality just for the sake of posting. Should have some more stuff coming soon 💪🏽💪🏽
ATHLETE.X “ain’t” no body mad at you for getting yours. 😊
Looking forward to the new content
@@waynefoster22644 years later he’s still pumping out gold mines of info for free I’ll pay him back when I go to college all because of him
This information is golden. This has added a new perceptive for my training methodologies. Thank you.
This is fantastic. Excellent breakdown of the why and how. Love the possible workouts for various athlete at the end.
Man, this is some high level stuff. Great work and effort put into this!
You can almost endlessly discuss the efficacy of loaded vs nonloaded and biomechanical changes with load (which has a lot to do with the individual athlete as well), but that aside what a brilliant video. The way you summarize it all in schematic form conforming to various needs of the specific athlete is quite impressive. As someone who strives for the same emphasis I can only hope to improve enough to do it as concisely as you.
Thank you for the great work! Looking forward to what's next!
Since sprinters and jumpers have frequent knee problems, I was thinking if you could make a video on knees-over-toes v knees-not-over-toes. Your videos have really helped me.
So so good man ! Love the applied examples and the individualization aspect
Thanks Reuben!!
Can we get a video on Overspeed training? I always love hearing ur thoughts every video i always get useful info :)
many thx good video
A video on tapering for competition will be very helpfull... btw.. great informative one!
Hey bro, you should do a video on “how do you know if you know you’re well conditioned for Track”? And also list some samples of track conditioning workouts
- Thanks
Great video man
I have a question, when should i do resisted sprints? Before lifting? After lifting? The day before or after lifting? How can i combine resisted sprints with my strength training and my jump training? Thank you man i love your videos
Swell video Cody!
Thanks man!
Great stuff man...when using exer genie, what resistance would you use? Similar to weight on a sled? Thanks :)
For speed endurance can you specify how much sets and reps should one do and the rest period between each rep and set..
You're the man!
Thanks J!
Thank you bro
Thanks for watching!
Very very important information for Sprinters. I quite Impressed by speech.
My Son already working which you told.
Thanks a million for very nice information.
Warm Regards
Thanks Amar!
Great content. Damn, the Exer Genie is expensive!
You have to much knowledge damn 👏
Hey cody, how do you increase the amount of force you put into the ground? Is it simply just weighlifting more or is it about genetics? A lot of my friends have longer strides than me but i have higher stride frequency (that is the reason i keep up with them) I already do a lot of weightlifting and powerlifting, and i consider my self very strong for my age and size. I have been working on my technique and it is kind of getting better. I am about average height, and i see a lot of people shorter than me that have longer strides. I do a lot of power cleans and squats. Should i start doing more plymoterics?
Hi Cody, what a great video which we find absolutely informative. Can you tell us should these sets and reps as per "Resisted Sprint Training Workout Ideas" be performed at 100% speed or reduced to around 90%. Keep up the great work. Cheers.
Hey Terrence! Thanks for watching. I’d base if off of the goal.
For example it’s important to perform resisted sprints with a rigid ankle, so athletes who collapse their ankle at ground contact might be better off going at 90% with the focus on keeping the ankle stiff during ground contacts. Then they can progress intensity while maintaining the rigidity.
For an experience athlete who is healthy and has been training for some time this season, id aim for 95-100% intensity most reps and most sessions.
That's great, working with your experience and knowledge within the resistance field we will certainly let you know our outcome after our upcoming Championship meet in March.
@@ATHLETE.X
Hi Cody "ATHLETE.X just a little tip that I have used using a drag sled, if you use a resistance band doubled back between the harness and the sled as I have, you will eliminate all the back jolting associated with harness training. Has worked a treat with my son's sled work. He now enjoys all his sled work with zero jolts!
So as a football player, very heavy (80%) loads would be good for me
Sir I am from India..in march month I have multi events competitions(800,100,shotput,highjump and long jump)..
Sir pls give me a training routine. I train daily 2times..
would using tires as a sled be a good option?
Hi Cody, I know you don't answer a lot of CZcams comments, but if you could, where did you get that harness @ :55? Could you also tell me the spec's to what it is and where I could purchase it. Thanks. Its for my son.
Hey Chris, it’s the X harness from Exergenie.
I also bought a sled and it's quite good
Just the rope is too long(10m)
Would that be a problem?
Half the sites show a database error. What to do?
Awesome video. Would you incorporate resisted sprints for max velocity on a top speed day or would you have two separate days for those?
Earlier in the year, the work I'd do for top speed would include some resisted sprinting, and very early on could be limited to only resisted sprints or something like speed capacity (which I will have info one once I edit some things I recorded).
By the middle of the fall, I'd shift toward blended days, such as something like contrasted 40's or resisted sprints following flying sprints.
Toward the end of the fall, I think they are better kept separate. The reason being is that speed itself is such an elusive quality, so I think when truly trying to develop speed (increase the velocity at which you can sprint), the training for that day should be as high velocity as possible, with short ground contacts, and keep the work as alactic as possible (at least in that your muscles shouldn't feel the burn on a speed day).
When separating them, you can combine them with a day where you do shorter resisted sprints (4x20m heavy, 4x40m medium resistance), endurance bounding (6x40m resisted, 4x60m straight leg bounds, 4x60m skips for distance), or speed endurance work (4x40m resisted, 1-3x 80-120m unresisted),
Hope that helps!
ATHLETE.X Wow, this answers all my questions! Thanks for taking your time and answering.
Me expecting to see 1M+ views after exiting full screen on this video… also me:
“😳This is an underrated video!”
hey, love your videos!
is there a reason why you chose the waist harness instead of the X-harness?
I'm guessing the x-harness could limit your arm movement negatively since its so close to the shoulders
keep this stuff up, I'm trying to spare some money for your program!
Hey J! I actually did get the X Harness, but I’ve been using it at the waist, wearing both loops at the same spot. Since I’ve used a chest harness for a while using sleds, I wanted to switch things up. Wearing it on the chest seems to work just fine though.
@@ATHLETE.X What are your thoughts on loading with harness(shoulder) vs belt(hip)? How does this impact the training adaptations? I'm no expert, but my thoughts are In regards to the spine. It appears that if loaded through belt, there is some de-compressive action when compared to harness(shoulder) loaded?
I thought this would be great place to start the dialogue.
Cody, do you think if one has an Exergenie, there would be no need to ever do accelerations using a sled, or would a sled still have its use? Also, what are your thoughts on adding weight to the upper arms or both upper arms and forearms for training acceleration? Why not add some resistance to the arms as well to specifically train the arm drive from the shoulders?
You could load the upper arm to get a better feel for arm drive from the shoulder (instead of internally curing the hand and having too long of a lever). I think a company called EXOGEN or something like has that sort of thing embedded in a compression sleeve. I want to try their calf weights to overload the hamstrings and hip flexors.
You can still use a sled if you want, might be nice to mix up the type of resistance just so you don’t get too used to any one thing. You don’t need to go out of your way to use both though.
@@ATHLETE.X Thanks. Yes that's the company. Very expensive, but looks good. I saw that they have both an upper and lower arm sleeve that you can add weights to. Do you think attaching the weights to both the upper and lower arm would be best, or upper arms only?
Interested in whether and why anyone might prefer using the ExerGenie with the waist harness or the X harness.
I like the X harness because you can turn it into a waist harness by wearing both loops together around the waist, while still being able to use it as a chest harness.
Never use the X harness. But I guess X harness is better for very heavy weight while waist harness helps you to push your hip forward during sprinting.
what is the rope machine you're using around 3:35?
I use the Exer-Genie: athletex.us/recommends/exergenie
Its pretty useful! You can use it for sprints, bounds, drills, lunges - nearly any exercise. It has a wide range of resistance settings, different lengths, harnesses, etc., so you can customize it for your purposes. I use the X-Harness so that I can choose between chest or waist.
What do you think of speedbands? Do they help you with your acceleration as well?
I have a question. When we load the sled, do we count the weight of the sled? Say I need to load heavy 90 pounds but the sled weighs 45. Would I just add one 45lb plate or two 45lb plates to the sled that weighs 45lbs?
I’m pretty sure you would count the sled.
Yes similar to one lifting 100 pounds, while the weights are 25 on each side and the bar is 50(just for example not to be realistic for the bar).
On exer-genie, one word of caution is to really, really make sure that there are no knots in the rope! Can't emphasise that enough! One can get a horrible whiplash while pulling the rope if there is a small knot that one overlooked.
Thanks for looking out!! Great point.
🙌🏽🙌🏽🙌🏽
I would love to send you a video of my sprinting technique(1 year ago) I'm fast but I run like a duck😂 I think that makes a difference in 100m
So here the million dollar question... if you can only go with one ... exergenie or weighted sled which would you use
exergenie, he said that in the vidya, for what it's worth. I agree.
You recently ran a PR ..How much would you credit resisted sprints to your new success ?
Zero lol
@@ATHLETE.X lol
I just wanna say that I love your content and your videos have made my knowledge for track increase tremendously, but I just want to give my critiquing input in for a second lol. Sometimes, IN MY OPINION, you go into a little too much depth for things and it makes me lose my attention in the video, and I feel like it may happen for others too. Again, this is not me saying your videos aren’t good because they’re certainly great, it’s just me saying sometimes they can get a little boring. While going into tremendous depth is very helpful sometimes and has provided me with a ton of knowledge like I previously said, I just think that in some parts of you made things a bit simpler it would make your videos better. Not trying to spread any type of negativity, just stating my opinion! Haha but anyway keep up the great work man!
No worries man I appreciate the input. I agree, and think that one of the things holding me back is that I don’t have enough simple content which can easily reach the masses.
It’s tough balance to find, not dumbing things down too much vs making it go down rabbit holes. Regardless thanks for the reminder, and thanks for watching 🤙🏽🤙🏽
ATHLETE.X Yeah I can understand what you’re getting at, but again, love your videos and keep up the great work!
@@ATHLETE.X just wanna say that even though it doesn't get as many views, I really appreciate the in-depth content you make. I've found that there's not nearly enough stuff on advanced sprinting on the internet
I'm really glad it is interesting and hopefully useful. That is the main goal - to help!
Hello Cody. Great training video. Please let me know exactly what type of pulley you use for the resistance sprints. I can see that you can go longer with the one you are using than any other similar tool I have seen in the market. I am referring to the bungee cord attached to the red harness. Those being sold can only stretch up to about 30 feet and when you reach that limit there is a very drastic and unpleasant recoil. Your pulley equipment appears to stretch for longer and with no recoil. Grateful for your feedback on how I can find a similar tool for my training session. Many thanks.
He's using the Exer Genie. For sprinting they have 2 versions - 36 meter and 60 meter
@@patrickio8084 many thanks, Patrick, for your feedback. Very appreciated.
@@loiriccardo Sure thing! I was considering getting one but wanted to use it on high school tracks to minimize the pavement-pounding my body takes if I were to sprint on the streets or sidewalks but all the tracks are locked up in my area!
I understand Patrick. Same story on my side regarding tracks being still closed these days. Am lucky to train in a football field in a residential village early in the morning when nobody is around. Regarding resisted sprints, I have done parachute and sled but am very interested in trying the exer genie especially to practice added effort from the block starts. And I can hook it to a goal post for now. Let me know if you get it. I may just order one. Take care.
@@loiriccardo I've never tried a parachute. I've just been doing steep hills until someday hopefully soon, the tracks will be accessible again. Here's another device similar to the Exer-Genie that I found:
stpfitnessproducts.com/shop/ols/products/stp-bullet-vr-trainer
This one allows you to choose the cord length which you can go much longer than Exer-Genie.....the company said even 100 meters maybe longer.
Anyone here using Exergenie? I still figure out how much resistance should I use. I use 36lbs but it seems heavier than a 200 lb sled
I tend to use it on really low settings like 6-15lb
Omg😂 Then 36lbs is way too much resistance.
Sadly my old track coach never taught us this
español 😓😭
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