I Used This Simple Strength Method To Run 24.8 MPH
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- čas přidán 15. 06. 2024
- I ran faster than ever after making this change to my strength training program. Watch this if you want to improve your lifting so you can sprint faster than ever.
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Bro make a video on explaining each season's and phases, and how much each we should give time and how to spread and what should we do in each season's and phases
Yes early RFD is key! It means impoving peak force at 0.1s is more crucial than force at 0.2-0.3s!
If found that gravitational resistance (aka lifting weights against gravity) does NOT work well to improve RFD especially early RFD!
I think there are much better methods like using inertial- , air-, or elsatic resistance. And also doing closed chain movements without much addidional load. I mean BB jump squats are not bad. But single leg hops without any weight are even better because there is no addidional load for the spine/core to stabilice. So the force transmission is more direct/faster.
I also found that increasing inertial resistance and decreasing gravitational resistance very potent! It works best by using regular barbell exercises with more weight on the bar but also using a reverse band setup to unload the bar as much as possible. This keeps the mass high (high inertia) but the weight (gravity load) low.
There is a great mashine called Shuttle MVP that also takes away the gravity component.
Doing single leg jumps in the water (pool) is also a very practical method. Water resistance works well for early RFD also because of movement freedom. Randy Huntingtun said Su Bingtian did regular pool sessions.
Heck yeah 30+ sprinter and improving while coaching squad! Have been looking for this type of intel for a couple of weeks, thanks for this intel 🙌
30 years old was my most athletic age besides being 17. I had a top speed of 25mph from 21.3 mph and my vertical went from 29inches at 28 years old to 40-41 inches. I like to build muscle for the first phase and than as i cut weight i change it to more joint specific and finish off with more explosive. The most beneficial for me was just practicing sprinting mechanics and that alone got me from 37inch max to 40-41 vertical.
Fantastic video ! I came across this while searching strength and speed improvement videos for my son _ the explanation here is just fantastic and makes heaps of sense!
Great video. Very well thought out and explained. The thought process here seems very practical and sensible to me-Also, the fact you practice what you preach adds another level of appreciation-again, great vid
Thanks Tim 🫡 I appreciate you watching! Also anybody reading this should check out your content 💪🏽💪🏽
Intent is the most important factor when doing any power training. When doing shorter partials it is of utmost importance to make every rep as fast as possible
@@ATHLETE.X so what are your 100m times now and in school?
If you want people to trust you give your personal best at 60m and 100m Dash
If you want people to joke on you continue to talk talk and talk without give any of your sprints times
It’s public information available on Google. Ain’t that hard to look.
10.66w at Texas tech in 2014
10.69 in the WAC champs final in 2014 at UVU.
15.94 150m Dec 2022 on my world athletics profile.
Post collegiate best 10.78 in 2022 at Chula Vista, also on my world athletics profile.
60m PB 6.91 at NAU January 2014
Excellent video! A ton of high quality knowledge condensed in a short period of time.
Thank you for watching 💪🏽
Loved the video! Although a distance runner, definitely learned a lot of helpful information
No idea how I wasn’t subscribers to you man. Fixed that now!
Thank you man! I’ve enjoyed watching your journey for quite a while now. I think we both get enjoyment out of trying to solve the never ending puzzle of training. Glad to have you here 🫡
@@ATHLETE.X that’s it man. The pursuit of the puzzle. Gotta love it.
Appreciate ya man. Keep at it.
Awesome video and information!🔥🔥🔥
Great advice and tips man much appreciated!
Thanks for sharing these insights which are rich. Recently my sprints were timed with an hour glass but currently with a sun dial. One of my gym buddies saw me doing intervals on a treadmill today. He said "I saw you jogging." (This was a HIIT workout) You've opened up new territory for me and i plan to give this video several views.
Very good and informative video!!
Goo stuff. Remember this from 40 yrs ago ..fast twitch slow twitch . Thanks
I've applied some of these techniques to cycling and find they work !
Especially as a lead up to races, priming the nervous system for repeated all out sprinting or Time Trialling has worked for me. Only measurable I have are watts and speed .
Worded this so well, you literally explained why heavy lifting Can make you slower and some faster in perfect form.
Fantastic video!
Not just the same repetitive stuff
Could you go over how you program and incorporate this with your track team? I am a HS track coach as well and I find it complicated organize everything with a team
Great video as always Cody! Your stuff is the bombay man. I need to buy a new pair of lifting/plyo shoes. What make/model would you recommend?
I like the Nike Metcons for a hybrid shoe. They have a firm heel like an olympic lifting shoe, but a flexible forefoot. Otherwise I'd say use a low profile running shoe for plyos and some olympic lifting shoes for lifts (adidas, nike, tyr are all good brands)
Great video!!! Thanks
Thnq for sharing valuable insights ✨
VERY well said - I had the exact same experience trying to dunk. Eventually got there not with full squats!
could you elucidate on this? what kinda more quick explosive exercises did you utilize? trying to dunnk myself, touching rim rn with around 27 inch vert.
Can you also make a video about pre-workout meal and the meal timing for sprinter/explosive training athletes?
I love your videos!
Incredible information, presented without ego 👏
Thank you Vince!
Hey Cody, what do you prefer for an explosive movement cleans or jump squats, or is there any other barbell movement you think is better than the two? Also would it be best to do the explosive movements on the days I do 60m sprints
I want to learn more about fast eccentrics. It seems like this way of lifting may be more transferable to sprinting.
Great video 🙏💪👌
In regards to the depth jump progression, do you think it could be the opposite for someone training to dunk (off two feet) since fast rfd is not necessary? Like the higher the box the higher you jump since the ground contact wouldnt be much slower than a double leg approach unless the box is significantly higher than your current vertical
Makes sense. Explains why some sprinters are so weak during weight training yet able to hit peak force rapidly on ground contact.
The ultimate question always boils down to: would the time and energy allocated to light explosive lifts not be better expended doing actual sprints? Why do you think light loads should be used to improve early rfd as opposed to focusing exclusively on sprinting? The only justification I can think of is in the form of marginal gains, i.e. we might be able to reap additional fractional benefit from light lifting by sneaking in more volume, since sprinting alone is a lot more injury prone due to substantial musculotendinous stress.
I think ur right on. Sprinting is such a taxing activity that doing them too often or even when more fatigued that usual, causes more harm than good.
that said light fast lift's definitely help mimic fast neutral pathways and high force outputs in small windows, similar to sprinting but without the stresses of sprinting
The faster lifts with low reps might cause a shift in fiber type to IIax and IIx. Most traditional lifting shifts fibers to IIa.
excellent. thankyou
As we reduce the range of motion and increasing the speed of the movement when we get deeper into the season, how does the weight of the lifts change?
Great stuff! I just got back into the gym and still in the base building phase. I'm sold on trying out the reduced ranges of motion once I'm stronger, and accelerating the bar. Do you think the same ideas apply to running long distance like marathon?
Not sure if I can answer this well but you’re not really utilizing fast twitch muscles when doing longer runs. But I do think at the very least it’ll help with speed especially during the last mile or two of a marathon. Or even accelerating to get to that sustained speed would be easier because you’ve practiced learning how to be more explosive.
is there a minimum requirement of strength in slow movement, such as a deep squat, before starting to implement more and more high velocity lifting? how many months prior to competition one should start with this time of training?
Penso che quei requisiti si riferiscano più alla salute dei muscoli e tendini prima di iniziare un ciclo di allenamenti esplosivi in sala pesi.
Perciò se l'atleta è fuori forma, si.
Serve prima un allenamento strutturale per una massa funzionale.
Bro please make a video on explaining each season's and phases
I know vertical integration is amazing for team sport athletes. Would you do vertical integration with a sprinter?
What form of periodization do you prefer when doing this method? I know you adjust the movements as the offseason advances, but how quick would you make adjust from say doing squats to parallel vs progressing to quarter squats
Pure Gold❤
would you recommend low bar or high bar squats for sprinting? And does it even matter?
This is great!! Did you use Rolf Ohman data to help guide your exercise selection? Or just shorten the ranges of your own lifts?
Thanks! I’ve had discussions with him which helped get me started, then I started tracking data in my training. He’s been a big influence on me for sure.
@@ATHLETE.X Awesome. I really like the TTPV stuff. Feels like it can help makes sense of transfer from the gym to the track. Congrats on the top speed!! You’ll have to run some 100s this season 🔥
I wonder how much faster a sprinter . Who only has 1 year training. Running 10.30 . How much faster can he get. With some of these. Exercises.
Nice. The reactive drops and toe pops are huge
What's the best Drills or training methods are good for teaching kids to push?
What’s your opinion on resisted sprints? Such as adding sleds, resistance bands, parachutes to the athlete? I’ve heard mixed opinions along the lines of the movement being too slow and too specific for it to have carryover to max effort speed endurance, similar to a tempo concentric deadlift for example? Might they be good for improving initial drive phase distance, reducing time to maximal velocity?
I'm not athlete.x obviously but he does have a place for those in his program, iirc he said they're for middle-of-the-year training when you're trying to get away from slow RFD movements but aren't yet peaking
@athlete.x Whats the rope thingy you had on at the end of the video
How long should I do be doing full range of motion exercises until I switch to more explosive movements??
Very very impressive
Is it possible to include multiple mesocycles in which you peak multiple times instead of gradually reducing weight and rom throughout the season?
For sure 👍🏽
What exercises should I do for all of these
What type of cameras do you use . Great footage
Thanks! A6400, GoPro 11 & 9, iPhone 11 Pro Max, DJI pocket 2
Question: Would you suggest using less range of motion/quicker force output exercises closer to the start of a sports season then slower force output exercises farther away from the season (beginning of the off-season)
Figured it out from one of your shorts, thanks!
You've got it right. Bigger ROM for more general development, shorter ROM for when you want to shift more toward rapid rate of force development and also minimize soreness.
How should I use and build my eccentric strength throughout the season.
Let’s go!
Do you do online coaching?
Do you think 2 track workouts a week for off season is enough? One sprint conditioning and one plyo-acceleration day
Why do u ask this so we are not in off season? Anyways yes its good enough off season u should do high weight strength in the gym a lot and 2 sprints a week is ok, but the more clase you get to competition, u should do 3 times a week sprint and less gym with lower weight and higuer velocities. Anyways in off season i recommend you do 2 days a week intense sprint training (1 day acc-horizontal plyos like broad jumps, and other day higuer distances than acc days and plyos for example, if u do in acc days 20m max, the other day u should do 30-40m. Hope i helped!
What exercises should I do for early bar acceleration
Sounds crazy but martial arts training especially Taekwondo helps with sprinting and sports in general. The flexibility and fast twitch muscle development in the pelvic region lower back and legs has helped me play flag football the past 35 yrs. I’m 55 and still play at a pretty high level. Deep open leg squats, deep lateral lung squats, yoga stretching and kicking exercises mainly 200 kicks a day for every different kick. Agility and balance develops without notice along with reflexes, balance and timing. If you have a child get them into taekwondo or gymnastics because of the emphasis on maximum stretch, maximum strength workouts.
I agree 100%. Kicks are great for speed, control and core strength and coordination.
can i just do something where like off season is maximal strength through full rang of motion then pre season is building power through limited ranges of motion and then in season i work on speed-strength and even more limited ranges of motion
What instrument do you use to measure 24.8 MPH, thanks.
At 2:14 I think you were training in the Hawkins lab from Stranger Things.
Where u get those cones that track your time?
Hey! Where were u able to find that kaiser running machine at 2:07?
Elite U in Scottsdale
Do you do any hamstring work?. Interesting video.
See 7:08 he literally is doing hamstrings in the video…
@@jpg7616I didn’t watch till 7:08 - can see the seated hamstring curl here.
i wonder how good it is for your knees. I hear a lot of sprinters complain about their knees, i think it is something to take care for.
Peterson step-ups are a great way to help strengthen the bones, tendons, and ligaments surrounding the knee!
Would double periodization work well with this method? One peak late indoors, second peak late outdoors?
Yeah I believe so. Helps you to check back in on max strength, ease up on the tendons and keep them healthy (with slower work), and help prevent boredom or diminishing returns compared to doing it in a single periodization approach.
@@ATHLETE.X Yeah that makes sense. The track season can be too long for single periodization often times. I been struggling to put a good weights program together for a while, I'll definitely give this a try. Thanks
How well would you say curved treadmill mph speed Carries over to track mph speed?
I do not think you can extrapolate curved treadmill (or normal treadmill MPH) to on-ground running. They're too different.
Specificity is King. Don't be seduced by top end strength. Progressively overload doing the most effective movement.
Its all part of the game. Both top end speed, strength, mobility, explosiveness.
Best method to sprint like elite sprinter is simple sprints, of course U should have talent in sprint
Could you do something like this over a short period of time like 8-10 weeks?
Yeah you can expand or shrink the time frame depending on your needs.
I think 12 weeks would be a sweet spot so you could do 4x 3 week cycles (accumulation -> intensification -> accumulation -> intensification), while not having such a long training plan that you lose focus or get burnt out.
@@ATHLETE.X thanks for the response. Love your content bro!
You overemphasize massbased lifting! I think early RFD is best trained without any additional load. Single leg jump variations are all we need to train extension. Hip flexion and extension is another thing. Jumps don't work here. Switching exercise with elastic resistance work well for early RFD. Maybe water resistance is even better. Randy Huntington said water training was a staple in Sus prep.
Did you consider to include kettlebell swings ?
The problem with kettlebell swings is that you can’t load them heavy enough to reach elite level extension, and they target the hips not triple extension. Hang cleans are better for this
Cal Dietz talks about this! He says the full range of motion near your performance date causes your tendons to soften.
Instead of full range near your competition phase, he suggests using shorter range movements with more weight in order to better mimic transferability to the sport.
so basically get faster in the Speed-Strength spectrum?
How do you prevent getting injured with this type of training?
I remeber reading that full rom movements increases the elasticity of your ligaments or tendons but decreases stiffness.
You can still do some slower, full ROM work specific to areas of concern using single joint exercises or isometrics.
For example slow leg extensions for the quad tendon, slow calf raises for the Achilles, long duration ISOs, etc.
The progression toward smaller ROM and lower TPV applies mainly to the more taxing, big movements like clean/squat/etc.
@@ATHLETE.X ahh I understand, thanks man!
I think that’s somewhat backward…. Strength training in general, regardless of ROM, will increase connective tissue strength, not so much elasticity. Strength training, including full ROM, involves high forces and long durations => increase strength of tendons (“stiffness”). To improve elasticity you need to do elastic things.
(And oftentimes full ROM lifts are *less* elastic than partial ROM lifts, due to the speed of movement.)
I have read that one really needs to be comfortable doing 2x bodyweight before taking up plyometrics.. this is so you can be absolutely rock solid absorbing the forces of bounding (that for milliseconds, are higher than 2x).. so this seems to my eye to be a way to do that, with possibly somewhat less need for that max strength…. They are separate capacities, max strength vs time to achieving max strength. Sprinting needs both..
@@andrewlove1971 Yeah, this is total nonsense. Your speed will probably continue to improve from force development up to a double bodyweight squat (or maybe even more), but that doesn’t mean that you should wait to practice plyometrics. If anything, developing high-force capabilities without simultaneously practicing high-speed elasticity will put you at risk for injury later, as you might generate more limb speed than you can handle eccentrically.
What the heck is a drop hang clean or quarter drop squat?
Drop hang clean is clean from the hang position but dropping under it. As opposed to a power clean or muscle clean. Same thing with quarter drop Squat. Quarter range of motion and drop into it with light weight. It focus on switching from eccentric absorption to quick concentric. Specifically with lightweight to recruit similar pathways as sprinting. Same concept of have less ground contact time and being stiffer in sprinting
What distance is that? 50 meters from the start on movement and button press, without taking into account reaction time?
Which part of the video?
0:07
@@user-hi9ne9qh7v flying 50m with a 30m run in so basically an 80m sprint. Best 10m was 0.90 which = 11.11m/s average velocity
@@ATHLETE.X Not bad. The next level from the start to reach this speed
Thoroughly explained but plz fix ur snatch neutral position, its supposed to be hip crease not belly button
Corolation is key. Weights to sprinting.
What study was this method for
the thumbnail worked haha
#1 thing for CZcams success = thumb & title
❤❤❤❤que Dieu soit avec vous
SB!
maybe you do the squat wrong. olympic squat is fast down fast up where you use the reflex alot.
So, what's the "simple method in all of that"?
Did you watch the whole video or not
Can you make in hindi.
Try this one trick other runners don’t want you to know!
Lol
Your arms are crossing your body when you sprint which causes you to have a gate. This is wasted motion and energy. Bring your arms from front to back, it will smooth out your running motion and knock another second off your time.
Just run in deep sand with a parachute and bike a lot and youll be fine at 25 mph like me
Can you dunk?
Yeah 2 hand dunks
Usain did not lift heavy weights.
Usain is an anomaly
yeah I don’t believe it’s always useful to look at the pinnacle of genetics and assume what worked for them will work for the rest of us mortals.
I’d rather look at what helped someone develop from non-elite to elite or something like that.
Says who?? You think he got his muscles from wishing? Look at his training videos
Bolt did lift heavy. Actually its ok to build muscle to prevent injuries
Actually he did lift weights, literally saved it to my favorites so I knew the exercises. Maybe look it some next time…
Wow, 25.8 mph. Then you could run with Usain bolt. Lmao
Bolt topped at 27.8. 24.8 is incredibly fast, but compared to bolt, looks like you’re standing still
It would be beneficial for you to get some coaching on olympic lifts before adding any amount of taxing weight. There is a lot going on with yours that could lead to injury rather quickly. Good video otherwise though.
ソヘイテンどこ？🙄
If you want people to trust you give your personal best at 60m and 100m Dash
If you want people to joke on you continue to talk talk and talk without give any of your sprints times
Once again - its public information available on Google. Not sure why you’re incapable of typing into a search bar.
10.66w at Texas tech in 2014
10.69 in the WAC champs final in 2014 at UVU.
15.94 150m Dec 2022 on my world athletics profile.
Post collegiate best 10.78 in 2022 at Chula Vista, also on my world athletics profile.
60m PB 6.91 at NAU January 2014
@@ATHLETE.X, how much repeat on every exercise? Please
First !
My man working overtime to help the algorithm!
i hate this video -iron fist edwards
Weird but ok
only 24.8mph. stop making videos about teaching how to sprint when you don't know how to do it properly yourself.
Ok Mr anime
@@ATHLETE.X ok mr skinny and slow