Endurance Training For Sprinters | Speed Endurance Sprinting Workouts For Track
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- čas přidán 20. 02. 2019
- Endurance training for sprinters is very important for running fast. Learn more about endurance training for running, particularly sprinting, in this video by Cody Bidlow of ATHLETE.X!
Programs: sprintingworkouts.com
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Endurance training for sprinters and endurance for running can be broken down into sprint capacity or running capacity, and specific endurance. Capacity can be built with high intensity training such as acceleration capacity or speed capacity workouts which develop the athletes repeated sprinting ability, while low intensity methods such as tempo endurance workouts can be used for general training.
Furthermore, sprinters and runners can improve their endurance by using sprint drills and bounding. By using short rest periods and/or longer distances, sprinting drills and bounding exercises can help develop endurance. This occurs on top of the other benefits derived from bounds and drills such as increasing elasticity, specific strength in muscles and movements used in sprinting and running, as well as enhanced spatial awareness and control of how you project off of the ground.
#endurancetraining #speedendurance - Sport
So much information and it’s just what I needed to get the general idea of these types of things
0:00-0:10 Intro
0:10-1:25 Work/Sprint Capacity
1:25-4:15 Specific/Speed Endurance
4:15-5:09 Tempos & Aerobic Strength
5:09-8:10 Endurance Bounding & Drill
8:10-11:48 Summary & Examples
11:48 Outro
Thanks man❤
Thanks for all the tips and knowledge. Going into a big 2020 season with a lot of your videos on deck
Thank you so much for this video !
Great video bro. Its very helpful
ANOTHER GREAT STUFF
Sir could you make a video with a complete chart for sprinters which includes all workouts program for off and on season. I'm really confused what to follow in my daily training. I'm glad that you are posting very serious training progress which really helps us to become a elite sprinter.
Any one watching this on 2020?
Edit: thanks for 1 like I appreciate it
Not LAibey yes bro 🤘🏽
2021
@@007-hashtro 2021
Could you cover beginning training to get back into shape after being off for awhile? Both sprinting workouts and lifting workouts would be appreciated. I know you covered some of it in this video, but having all of that information focused in on one video would be super helpful.
Tempo more specifically 70-80% intensity and start volume at 400/600m and progress to 1200m/1600m of volume.
Excellent video.
I really like the distinction between building speed capacity, speed endurance on the one hand and the need to focus on high quality speed intensity in readiness for competition.
I spend a great deal of time on speed endurance and find my self running too slow at the because I have run too far before building capacity.
I will cut out the tempos and start to focus on more high quality speed sprinting.
I am a Masters Sprinter, 100m,200m, who is self trained.
Thank you such for you time and expertise in making and sharing this great video.
Really good video,
They be mirin’ in the gym 💪
I love you man thanks very much
Really awesome video man! Thanks a bunch!
Of course! Thanks for watching as always 💪🏽
thank you
60 year old Masters sprinter here. Well done! Well done! All your vids include almost everything I've learned the hard way. Sprinting takes hard work, dedication, patients, but mostly training smart. Every workout I do has a specific purpose that leads to a goal. I do not waste effort on a movement that doesn't a) increase acceleration b) increase max velocity c) increase my speed Endurance.
You explain this very well in ALL your vids!
You r genius bro
Your resources have been invaluable as I start my first year of coaching high school sprints. I have an education in exercise science, but speed and sprint work was always something I felt was lacking in my curriculum as a student. Your website and videos have been tremendous in filling that gap, so thank you a million times over for creating all of this content!
Thank you Max!! So glad to hear the content has been helpful
Love the videos, you explain everything so well.
Thanks a lot for watching!
Great work sir
Sir how to adjust a full week workout in off season
Excellent as always thanks 🙏🏾
Thanks bro. When the weather clears up out here Im thinking a new block start tutorial would be good.
Awesome
This is truly beneficial
What I want to ask is it possible to do some sprinting workouts before going to the gym or gym then sprints and what are the distance one can run
I tend to over extend when I near top speed, and end up planting to far in front could I be lifting the knees to high??
can you do both short distance sprints to improve speed and do endurance at the same time??
PROGRAMS: sprintingworkouts.com
Hi Athlete.X
Thanks for such detailed informative video! One question regards special endurance for 200m. Currently, I only do 3x150m@150% full recovery and 2x200m@100% with full recovery for my speed endurance training; is this too deficit for 100m/200m sprinter ? Do I need to incorporate longer distance into the training ?
@ATHLETE.X is there any way for me to sneak in more sprint volume without drastically cutting into my recovery. I was inspired by mat winnings 100 rep warm-ups to build work capacity and Ryan Bantas 600m of cool down declaration sprints in his athletes. Right now I have been trying to do a longer warm-up for cardio and weight management. I am just curious on your thoughts. Thank you for your info :)
I run 400,800,mile relays so it's all relevant to me😂
What pure aerobic work would you recommend for 400m runners? Do you prescribe any longer slow steady runs, or do you stick to more tempo style aerobic work?
Are you planning on competing at the professional level one day?
If I am blessed with the ability, I would. As of now I can only hang with the elites for 30-40 meters on a good day. My goal is to keep training and seek incremental and consistent improvements.
ATHLETE.X I see, good luck man!
Yup
Where can i get the chart
does doing long distance runs such as 5k decreases speed or absolutely not because i want to increase my endurance but i am afraid of "losing" my fast twicth muscle fiber activation and swticth to the slow twitch
can u please explain more about rest time (speed endu-special endu 1and 2) what do u mean by 5-10min recovery is it between reps or btw sets? cuz if u take more than 2 min in endurance training u are not training for anaerobic
Great video thank you!
What guidelines do you recommend for a workout in the mid pre-season & late pre-season from the chart at 8:22 focusing on speed endurance, thanks
Hey man! These aren’t exact prescriptions, but an idea of how I like to progress distance for a 100 sprinter:
3x50/2x70
2x60/3x70
2x70/2x100
1x70/90, 2x100
1x70, 1x100, 1x120
I’d look at where you feel yourself slowing down, and work through 10-20m past that. Then every 10-20 days, increase the rep distance by 10-20m until you hit 120-150m and you can fly the whole way.
Same idea for the 200, but the distances shift longer. So while a 100 runner is doing their first SE sessions with maybe 60-70m sprints, the 200 runner could start at 120-150 and go up from there. On their speed days, I’d stretch things out to 60-70m whereas the 100 runners will stick with 40-60m.
ATHLETE.X thank you! Very helpful
which type of sprint helps to increse height
Guys what do you think about 200m (around 28,5 seconds) doubles with 1min rest inbetween? And 5 sets of those? With 5 minutes rest in between sets
Cheers for the amazing content!! I remember u putting out a video where u mentioned that MaxV work can improve Acceleration. Using the same logic, can speed endurance(60-120m)work improve Max Velocity because you do hit top speed during the rep?
You definitely can try. The issue is that to improve a quality, you need far more work than what you need to simply maintain it. The one thing that I have thought about but don't have a decided viewpoint on is whether or not that increased endurance qualities you gain from SE allow for more energy output in accel/speed zones, and thus an ability to run faster as a result of SE.
I often see that I'll run the same time to a certain distance on a given day, but the 10m splits that took me there will vary wildly. I am not certain, but it would make sense that total energy availability could be a limiting factor in the ultimate time you run to 60m or 100m, and because of this you might run faster simply by having more energy available.
Like I said these are just ideas, but its something to think about and try out.
What do you think about tactics when sprinting in competition? Like holding back a little in acceleration and reach top speed later and because of that can sustain it during the later part of the race. Do you have a specific tactic?
In my opinion, the focus should be on being as rapidly FORCEFUL as possible, allowing your frequency to develop naturally as you accelerate.
If the first 2-3 steps are not extremely forceful, you’ll never accelerate to your ultimate potential and you’ll just spin your wheels.
It may feel like you’re holding back frequency, but remember - force and velocity are inverse. So you can take advantage of the early period of the sprint by being forceful and projecting out with large force production, and then letting frequency develop between 10-20m as you continue to rise and accelerate.
Don’t hold back - but also don’t try to force being too quick.
Hi man I notice that when I sprint my hip goes outwards. Tips please? What exercises/drills should I do to fix this?
I used to have my feet do it too, but after learning how to raise my knee to hammer the ground "violently" my feet stopped going outward
Sir plz give information about shin pain and exercise for cure this pain
See dorsiflexion
Hey Cody what are your thoughts on speed ladders for plyometric training? I haven't seen you use them so I'm assuming they're a joke to serious sprinters?
They are, well at least I think so
Hi man, what kind of drills can I do to improve my high knee?
Be careful with the "high knee concept"
Move on to the concept refered to as "high heel recovery"...
If you lift your heels closer to your glutes/underneath your hamstring, you shall achieve the desired result. Forget high knees- if you focus on high knees you shall build bad habits which shall cost you for a long time...
Inseason should you do 4-6reps heavy in the gym or more like 8-12 but lighter?
I’d probably be doing 3-5 sets of 2-3 reps on main lifts. Focus on activating your body with solid loads but not being fatigued by it.
So for the speed Endurance (60-150m) how much total would you recommend anyone doing? Because I know on a other video mentioned something that we shouldn’t do anything less than 180m or no more than 240m for a total workout.
180-240m total is good for 100m/200m.
Hi, new subscriber here. Love this video, I have a query. I am overweight and and fat. I have started going to gym. I have really low running stamina. Should I start with tempo run or sprint ?
Both can be good, first week is half of your speed, second week is 3/4 your speed, and then the rest full speed
I wonder how this translates into the energy systems of an elite football player (European) or rugby player. I think rugby is an awesome sport and I am not a huge fan of soccer but I have been getting into the World Cup recently and I noticed that a lot of these dudes are faaaaast. And they have these various output levels of energy too. Sometimes they’re just walking, sometimes it’s a light jog with passes and ball possession, and sometimes it’s a demonic level sprint with the goal of flanking the defender or making a break for the goal. And these games are long as hell with 45 minute halves and potential overtime (there are subs of course) and they are doing this over and over and over. I wonder if an approach like sprint 100m, jog 100m, walk 100m, repeat for accumulation of sets would mimic this sport specific speed endurance.
athlete.x what's your 100m Personal Best?
10.66/10.69 in college, but my acceleration right now is far better so I expect those times to drop as I progress more into speed endurance. I basically spent 2 years focusing on accel/speed/power, and am now aiming to lengthen that new base of speed and power out to over 100m+.
@@ATHLETE.X wow. Great . Wish you all the best
@@ATHLETE.X I'm doing sprinting and football ( soccer) at the same time. one is about pure speed the other is a mixture of speed and endurance. But I don't know how to train the right way to become a good sprinter with good endurance. Because speed and endurance seem to contradict themselves. I don't really expect to be great at both
Any tips?
What if u run the 100,200,300,400
If my competition is on September, what should be my daily workout program for 100 n 200 metres? I need a list of workout programs from Monday to Saturday, it would really help me to improve the performance.
Cody great video! Somehow Im able to run a 40 yard dash in a 4.4 with avascular necrosis on my sesamoid bone on my right foot. Broke the bone last year and felt pain and eventually went to get an mri and they said it was broken bone then turned into avascular necrosis. I understand you’re not a doctor but you do emphasize the proper recovery, rehab, workouts and biomechanics to being an efficient runner. Do you have any suggestions to my foot problem? Again im still fast but I have to work harder to get the times i want in the 40 and 60 yard dashes
That’s crazy, I’m sorry you’ve had to deal with that. Do you have any idea of your prognosis as far as recovery of the affected area?
ATHLETE.X the podiatrist I went to see about 2 months ago told me to stay off of it for 2 weeks. He said its a very tricky thing to heal from. It could last briefly, years, or even your entire life. I stayed off of it for 2 weeks and ran my sprints during that period but its still not healing and he doesnt want me to get surgery as he claims I’m too young
You replied to me a couple weeks ago saying that your next goal was to hit a 66 inch box jump, I was wondering if you got it and with that power what is your 100 time?
Never mind I saw that your time but did you get that box jump?
Hello sir,
Do you think doing only doing a whole bunch of warm up exercises at longer distances with little rest like you said, would be good enough as a endurance workout by itself . And vise versa if you do warm up exercises at full speed with more rest could it be a effective speed workout?
Thanks
Nothing can replace sprinting, but I would say that what you suggest could be useful for beginners, or for athletes who are returning to training after a long break.
Outside of beginners or people who are currently out of shape, though, I really suggest using sprints in some way for endurance training.
How much running volume should most women do compared to men?
9:34
Hi sir. iam supash IAM in India Tamilnadu IAM 100.meetar athlete I currant running timing 10.85 I have running sub 10 seconds and my age 22 please guide for. Me sir
Are you planning to run in an open meet?
I’ve gotta get my speed endurance on point before then. I’ve been hitting fast times in acceleration and top end, but can’t seem to sustain it quite yet
ATHLETE.X please what is your 100m PB I am very curious to know ...
@@ATHLETE.X whats your time in the 100m?
@@hogridercr8176 10.6 i think,forgot which vid he said
@@rohanisalleh2334 thx
I love speed training but really really hate endurance work. I never run further than 100m:)
Haha I feel your pain! I'm finally working on longer sprints and it has not been easy.
2:33 idk why i found this so funny
Shin pain affects sprint training?
A shin splint?
How cure shin splints
Ya shin splints are a problem I had them the entire track season and my advice drink lots of water and don’t overwhelm your body to much
@@Sunsat_traveller you need to rest for a good amout of time and strengthen the anterior tibialis muscle
@@joshuagryzwa9928 thanks for giving me good advice I will try to best...
Your funny without trying to be
I think you run faster with your shirt off ;)
I send you a DM in instagram.
You just stole althean x name by changing the n