Best Vest For Sprinters: fxo.co/Du0v Article Review: sprintingworkouts.com/blogs/training/best-weighted-vest-for-sprinting Get A Program: sprintingworkouts.com
My coach made us run 20m accelerations with a 12lb weighted vest up a hill in the offseason. I knew I wasn't the only one that thought that this was a good way to teach good projection and push off. When doing this up a hill, the first few steps almost feel like a sled.
I love the weight vest hopefully I can implement the vest with sled and bands lol. I actually did a experiment of wearing vest constantly even during sleep for 3 to 4 months. Ran 30 and 60m with it and it actually helped. Standing 30m pb was 4.09. Crouch different story. I am hearing a lot regarding sprint starts, first step should be quick like marcell, powerful steps, quick steps, tell me what is main aim of first few steps. That slow mo start at the beginning looks beautiful.
Thanks bro. I think each person has to find the approach that works best for them. We want quick steps for sure, but sometimes if we try to go TOO quick then we lose force because we do not fully push through the first few steps. I personally try to feel as quick as I can without losing the feeling of being powerful, and I try to keep increasing my stride frequency into upright sprinting. Since some athletes are more frequency drive while others are more force production driven, we have to find a balance that works for the type of athlete we are.
Hey Lionel, I think 2-3 times per week if you’re sprinting fast. If you go 4-5 days per week, some of the sessions will need to be slower so you stay healthy and do not overtrain. I tend to stick with 2-3 faster sessions.
Hi Cody! Do you know how to add a sled to your workout? I mean, what's the best option (doing before sprints / swapping them with sprints / doing them in between?
Hi Cody. Right now, I am a gym noob, have the dreaded skinny fat physique. How can I utilise sprints to get lean? What program of yours would you recommend for beginners? Thanks. Stay blessed 🙏🏽
I would only use that much weight on exercises that aren’t fast or high impact. I would prefer 5kg or less for fast sprints and jumps You can wear 10kg for hyper gravity training, where you wear the vest throughout the day but take it off for sleep and training. I’ve got a video about that on my channel somewhere
@@ATHLETE.X You didn't understand what i wanted to say. I mean gravity is not the main resistance in sprinting. Inertia (F=m x a) is the main resistance! Inertia is simly the resistance to change the velocity of an object. The direction of Inertial resistance is the direction of movement. So it's mostly horizontal. the weighted vest is a excelent way to overload inertial resistance. In fact it's the most specific way to overload the movement.
@@Leonidas-eu9bb I see what you mean! Sorry for the misunderstanding. Always appreciate your thoughts on these topics. Do you think it would be advisable to ever do top speed work with small added loads? Like a pound or two.
@@ATHLETE.X yes i think it has benefits. I made the experience that weighted vest sprinting does't slow me down as much as sleds (i used the Titin vest). I also like contrast acceleration runs. 1st run with vest. Or a combo like 1st single leg hops 2nd weight vest acceleration, 3rd regular ones. Keeping rest period adequate! This is intense on your CNS.
@@Leonidas-eu9bb I'm not into physics, but I've seen videos that explain and elaborate on the vertical force concept popularized by Peter Weyand from the SMU locomotor lab. I see you know some stuff, I want to expand my knowledge of mechanics, so I want you to check my understanding and answer if you have time Indeed, in the beginning of a race, horizontal force is predominant (since a sprinter tries to gain momentum). But once a sprinter reaches his maximal horizontal speed, there is no net accelerantion (since it's the speed limit). This means that there is ZERO net horizontal force. Of course there are little deccelerations and little horizontal forces, becuase nobody can put their leg ideally under their center of mass, but honestly 1) These ''horizontal forces'' are just vertical forces at an angle 2) These horizontal forces are really small since those angles are really small (I mean when the leg is behind or in front of a sprinter, the force that the sprinter applies is not 100% vertical, there is a little horizontal component) As velocity increases, there is less time on the ground. It is because sprinters' legs don't move, but the center of mass gets in front of them faster and eventually the leg comes off of the ground. But then in order to switch legs, sprinters get in the air. The average height of these vertical jumps is about 5cm and it doesn't really change as speed grows. It doesn't even differ significantly if we compare all sprinters accross the board. So the height of those jumps stays pretty much the same, be it a 9.8 sprinter or a 11.5 sprinter What determines the height of those jumps is the impulse of vertical force applied into the ground. If the height of the jumps doesn't change, this means that the impulse of vertical force doesn't change What determines how big an impulse of force is, is TIME X FORCE (vertical in this case). Since the impulse of force stays pretty much the same, this means that the product of TIME and Force (vertical force) stays the same As I've said previously, ''As velocity increases, there is less time on the ground''. This means that one element of the formula gets smaller, but as we know, the total formula stays the same anyways. In order to compensate that, sprinters have to increase FORCE (vertical force) This can be proven by observations. Sprinters get upright as they increase their velocity, they don't lean forwards during the whole race, in fact they do that only in the beginning in order to reach their max horizontal velocity There has been some research that claimed that Tyson Gay applied more vertical force relative to his bodyweight than Usian Bolt, but Bolt was faster and a lot of supporters of horizontal force use it as fact. However, Bolt has longer legs than Gay, this means that Bolt covers a bigger distance on the ground. And AT ANY VELOCITY, Bolt has to spend more time on ground than Gay. Since for Bolt, there's always a little bit more time on the ground, when we look at the impulse of vertical force (TIME X FORCE - vertical force), Bolt always has more TIME and thus he doesn't need to compensate it with FORCE (vertical force). So it's ok to see that Gay applies more FORCE (vertical force) relative to his bodyweight, because he has to compensate less TIME to generate the same impulse of force relative to his bodyweight This is how I understood this vertical force concept, so maybe if there are faults, these are my faults , not those of who did the research, maybe I didn't understand it fully, but at least it seems like a fairly decent and coherent explanation. What do you think about it?
Do you think weight is important in sprinting? I’m 150 at 5 foot 10 I squat 245 for 3 reps so I definitely have room to improve strength but don’t know if I should consider trying to get up to like 160-170 over the course of a year or two. Always kinda been on the light side of things
so doesn't the same concept apply to the weight vest when u remove it like when u got sick and lose weight? training at a certain weight for days/weeks at a time and then u lose it in one day shld affect you even worse by your logic lol
Best Vest For Sprinters: fxo.co/Du0v
Article Review: sprintingworkouts.com/blogs/training/best-weighted-vest-for-sprinting
Get A Program: sprintingworkouts.com
My coach made us run 20m accelerations with a 12lb weighted vest up a hill in the offseason. I knew I wasn't the only one that thought that this was a good way to teach good projection and push off. When doing this up a hill, the first few steps almost feel like a sled.
The weight vest resistance has direct effect in your sprinting power. Because the type of muscles is the right type of muscle growth.
I love the weight vest hopefully I can implement the vest with sled and bands lol.
I actually did a experiment of wearing vest constantly even during sleep for 3 to 4 months. Ran 30 and 60m with it and it actually helped. Standing 30m pb was 4.09. Crouch different story.
I am hearing a lot regarding sprint starts, first step should be quick like marcell, powerful steps, quick steps, tell me what is main aim of first few steps.
That slow mo start at the beginning looks beautiful.
Thanks bro. I think each person has to find the approach that works best for them. We want quick steps for sure, but sometimes if we try to go TOO quick then we lose force because we do not fully push through the first few steps. I personally try to feel as quick as I can without losing the feeling of being powerful, and I try to keep increasing my stride frequency into upright sprinting. Since some athletes are more frequency drive while others are more force production driven, we have to find a balance that works for the type of athlete we are.
Hi Cody i appreciate your content as always, great work💪🙏 how much times a week should i perform sprints for best results?
Hey Lionel, I think 2-3 times per week if you’re sprinting fast. If you go 4-5 days per week, some of the sessions will need to be slower so you stay healthy and do not overtrain. I tend to stick with 2-3 faster sessions.
Hi Cody! Do you know how to add a sled to your workout? I mean, what's the best option (doing before sprints / swapping them with sprints / doing them in between?
i wld say start off with 3-5lbs then work ur way up by a pound every week up to 10lbs. also what about using this in water like pool drills?
Hi Cody. Right now, I am a gym noob, have the dreaded skinny fat physique. How can I utilise sprints to get lean? What program of yours would you recommend for beginners? Thanks. Stay blessed 🙏🏽
Hi Cody!
Great video as always 🙌
Can i ask you if you've ever done a video about wicket and running technique?
He did a wicket video a few weeks ago, great stuff as always czcams.com/video/6NmeWDvQ2I0/video.html
Can I do weighted vest sprinting as a form of resisted sprints like sled pulls for speed ?
I feel like I’m already wearing a weight vest due to excess muscle from CrossFit haha! Sitting at 202Lb!
I got up to 197 once and so definitely know how you feel!
I have a 36 inch waist line and am 5' 7"" with a 44" chest size. Do you think a medium will fit me ?
Do u feel the maxfly's improve performance?
I can't say they directly improve performance but I think they make speed endurance work easier.
Is 10 kg weighted vest ok to use it during my football training sessions?
I would only use that much weight on exercises that aren’t fast or high impact. I would prefer 5kg or less for fast sprints and jumps
You can wear 10kg for hyper gravity training, where you wear the vest throughout the day but take it off for sleep and training. I’ve got a video about that on my channel somewhere
don't see bodymass weight vest as gravitational load. Indeed it's inertia what really is the resistance we must overcome. Not so much gravity.
Simplistic equation for the force of gravity is F = m x G. Increase the mass and the force of gravity is greater, since G is a constant.
@@ATHLETE.X You didn't understand what i wanted to say.
I mean gravity is not the main resistance in sprinting.
Inertia (F=m x a) is the main resistance! Inertia is simly the resistance to change the velocity of an object. The direction of Inertial resistance is the direction of movement. So it's mostly horizontal. the weighted vest is a excelent way to overload inertial resistance. In fact it's the most specific way to overload the movement.
@@Leonidas-eu9bb I see what you mean! Sorry for the misunderstanding. Always appreciate your thoughts on these topics.
Do you think it would be advisable to ever do top speed work with small added loads? Like a pound or two.
@@ATHLETE.X yes i think it has benefits. I made the experience that weighted vest sprinting does't slow me down as much as sleds (i used the Titin vest). I also like contrast acceleration runs.
1st run with vest. Or a combo like 1st single leg hops 2nd weight vest acceleration, 3rd regular ones. Keeping rest period adequate!
This is intense on your CNS.
@@Leonidas-eu9bb I'm not into physics, but I've seen videos that explain and elaborate on the vertical force concept popularized by Peter Weyand from the SMU locomotor lab. I see you know some stuff, I want to expand my knowledge of mechanics, so I want you to check my understanding and answer if you have time
Indeed, in the beginning of a race, horizontal force is predominant (since a sprinter tries to gain momentum). But once a sprinter reaches his maximal horizontal speed, there is no net accelerantion (since it's the speed limit).
This means that there is ZERO net horizontal force. Of course there are little deccelerations and little horizontal forces, becuase nobody can put their leg ideally under their center of mass, but honestly
1) These ''horizontal forces'' are just vertical forces at an angle
2) These horizontal forces are really small since those angles are really small (I mean when the leg is behind or in front of a sprinter, the force that the sprinter applies is not 100% vertical, there is a little horizontal component)
As velocity increases, there is less time on the ground. It is because sprinters' legs don't move, but the center of mass gets in front of them faster and eventually the leg comes off of the ground. But then in order to switch legs, sprinters get in the air. The average height of these vertical jumps is about 5cm and it doesn't really change as speed grows. It doesn't even differ significantly if we compare all sprinters accross the board. So the height of those jumps stays pretty much the same, be it a 9.8 sprinter or a 11.5 sprinter
What determines the height of those jumps is the impulse of vertical force applied into the ground. If the height of the jumps doesn't change, this means that the impulse of vertical force doesn't change
What determines how big an impulse of force is, is TIME X FORCE (vertical in this case). Since the impulse of force stays pretty much the same, this means that the product of TIME and Force (vertical force) stays the same
As I've said previously, ''As velocity increases, there is less time on the ground''. This means that one element of the formula gets smaller, but as we know, the total formula stays the same anyways. In order to compensate that, sprinters have to increase FORCE (vertical force)
This can be proven by observations. Sprinters get upright as they increase their velocity, they don't lean forwards during the whole race, in fact they do that only in the beginning in order to reach their max horizontal velocity
There has been some research that claimed that Tyson Gay applied more vertical force relative to his bodyweight than Usian Bolt, but Bolt was faster and a lot of supporters of horizontal force use it as fact. However, Bolt has longer legs than Gay, this means that Bolt covers a bigger distance on the ground. And AT ANY VELOCITY, Bolt has to spend more time on ground than Gay. Since for Bolt, there's always a little bit more time on the ground, when we look at the impulse of vertical force (TIME X FORCE - vertical force), Bolt always has more TIME and thus he doesn't need to compensate it with FORCE (vertical force). So it's ok to see that Gay applies more FORCE (vertical force) relative to his bodyweight, because he has to compensate less TIME to generate the same impulse of force relative to his bodyweight
This is how I understood this vertical force concept, so maybe if there are faults, these are my faults , not those of who did the research, maybe I didn't understand it fully, but at least it seems like a fairly decent and coherent explanation. What do you think about it?
Do you think weight is important in sprinting? I’m 150 at 5 foot 10 I squat 245 for 3 reps so I definitely have room to improve strength but don’t know if I should consider trying to get up to like 160-170 over the course of a year or two. Always kinda been on the light side of things
Weight is important I’m 6”2 150 but at 5”10 you can get to 160 if you want or not it won’t cause a difference 20 more pounds will tho
so doesn't the same concept apply to the weight vest when u remove it like when u got sick and lose weight? training at a certain weight for days/weeks at a time and then u lose it in one day shld affect you even worse by your logic lol
I usually just wear a backpack and put 20lb on it. This is cool though.
Creative idea
@@Jumpslady yeah. But the vest would certainly be more comfortable than the backpack I’m sure.
@@pancakespushups4318 no doubt about that
@@Jumpslady yup, bag will become too damn loose, tilt and moveable.