How YOU can IMPROVE Top Speed
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- čas přidán 23. 11. 2018
- Here's a video on Top Speed training. Enjoy!Please hit the like button if you liked the video, feel free to leave your comments below and subscribe.
Thanks
Music provided with thanks from Freeplay.com:
Give it your All (Instrumental) by Adam Micheals
Sanity waits for Nobody (Instrumental)
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My speed of clicking on your new video can't be improved any further
György Mohl I will find a way!
Say hello to bots or auto clickers
An other good (but pretty silly) way for chasing a faster opponent, is running under street lamps. Your shadow will always be faster than you, and it's a lot of fun actually
Finally an Essop video on sprinting.
I liked the Rocky reviews too. I'm a distance runner. I'm here for the food for thought. The takeaways? Not a prescription recipe for increasing speed, but insight and an eye for spotting the spectrums in life and getting smarter at training. Heck, last Sunday I ran my last road race for fall season, and now taking a break. And in order to change my perspective on distance and have a different stimulus this winter, signed up for a 60km in April. Most people think I'm crazy for going ultra before ever running a marathon. But Essop has been a big influence on how I perceive my training. I think this fall I managed to reach my goals because I had a better idea of my limiting factors. I've given it thought and shifting focus over the winter to my aerobic capacity and give the neuro muscular systems a time for recovery seems helpful. A marathon would tempt me too much to keep working on speed endurance.
@Jeb Bush Jr Thanks for the tips. My base is 45km, ramped up in training blocks towards 100km. 25k is the furthest I've raced (4'/km pace) My goal this year was to break the hour on the 10Mi, which I did in 59'07. I'll probably end up doing more at a lower intensity in this coming block.
Curently this is the best sprint related channel on CZcams. I hope you will keep making quality videos for a very long time. I wish I could show videos like this to my younger and less injured self.
The bike/car advice was the best I ever heard. Real down to earth.
I always find myself rewatching these videos every 6 months or so. By far the most nuanced and re-watchable sports performance videos on CZcams. I always learn something new even from a video I’ve already watched more than 5 times. Started watching when I was in my late teens and you dumped so much knowledge most of it went over my head. Now as an older, smarter, and more mature athlete I am really starting to grasp all of the brilliance you laid out for us far before many of the main stream coaches on this platform.
Essop wasssssssup! Glad to see you still going. So after watching your videos non stop I applied one or two things that got my brain gears rotating differently and applied it to my son. We end up beating his over-grown nemesis from Zimbabwe (gifted runners) who we struggled to beat for two years and finally my son finished his primary school 100 m career with 1st place. Thanks for your free time that you sacrificed to your channel, it was highly appreciated! That was back in 2017!
Bro you just helped me realise something that makes everything so much more clear, i am very explosive and fast, but I am NOT reactive at all. Gotta work on that, thank you very much.
You're a beast! SOO flipping underrated.
I realized after watching all of your video's, that I don't need a track or life coach bc I got you Essop! Ty once again. Salute.
Love it! It's nice how you always lay out your reasoning
Thanks for this. Really needed it
Coach Merrick always bringing the good word when it matters. Thank you
This is informative and funny as hell..love u essop!
So glad i found your channel, man you're a comedy genius.
i love your videos, very informative and funny, thanks so much
I like your vibe and as a result, have subscribed! Cheers
Both funny and informative. You've just earned a new sub.
Awesome, thank you!
I really find your videos to be some of the most informative, objective, well explained , and entertaining in regards to track training or just physical fitness. Thank you for all the information you share. It hasn’t gone unappreciated.
Also amazing production and editing
GREAT video!! Plyos are great for explosiveness, speed, and agility!
Thanks for the vid💪
I love this man rly i still watch his videos
A good causerie - thanks.
very helpful thank you
Love your videos btw
Yeeeeeeeeeeeeee mans back
Very interesting
Try running uphill without using your arms. This will show you how important your core/upper body is in sprinting
It’s feels like you have awoken from your dormant sleep and rose up,like Vegeta did between an IceCap in the movie vs Android 13
This is a great comment haha!!
So interesting
Looking forward to this, great stuff! Too long since your last vid.
One factor I rarely hear about, but what I suspect is extremely important is ankle rigidity. The way I see it, no matter how much force you're able to push into the ground, a significant amount will be lost through floppy ankles. Aside from sprinting, how else would one condition ankles to be as rigid as possible.
Another related thing I hear about is the Golgi Tendon Reflex, the bodies defensive response to force above a certain threshold, which makes muscles relax under tension and bleeds a lot of force production. I've heard this tendon reflex becomes a bit too "overprotective" after injury.
Logically, I'd think this two issues would be conditioned through sprinting and plyo, over time.
Would love to hear your thoughts?
Cheers
Ankle rigidity comes from the shin and valve muscles. So basically the same muscles you use to move you ankle every which way make it "rigid". You don't want stiff ankles, they should be able to move freely indicating your muscles are flexible which is good to prevent injury, but the best thing to do is to strengthen your calves so you can produce power and stiffness out of ur ankles when you're running so you don't loose the energy u put into the ground. Also strengthen the muscles on the front by using a kettlebell and lifting your toes upward with them under the handle to the kettle.. or a low resistant band would would too. Over strengthening the calves without stretching and strengthening the shin muscles can lead to shin splints.
Can you make a video on how to improve acceleration?
What are your thoughts on sled work? how about sled ankle work? seems this modality is highly effective and misunderstood.
So, to get faster I just have to do the following:
-Explosive Unilateral Plyo: Single Leg Jumps for max height + single leg jumps for max distance
-Reactive Unilateral Plyo: Single Leg Reactive vertical jumps (minimal knee bend, minimal height) + single leg reactive broad jumps (minimal knee bend, minimal distance)
-Explosive Alternating Plyo: Alternating jumps from leg to leg for max distance/height, with a lot of knee bend.
-Reactive Alternating Plyo: Actual sprintung+speed bounds
-Overspeed Training
-Stretching the hip flexors
Then I'll be faster than Bolt?
nah hes a genetic freak has everything that a good sprinter needs
Im disappointed with myself. I gave up on sprinting because i have lost my motivation. One of my mate stopped, and other moved to another city. I stopped enjoying sprinting. But still came for the video because, well Essop.
I train alone from beginning and you gave up 🙄
@@atharvakshirsagar8461 well, it also had to with the fact that 10.97 doesn't get you anywhere these days. That too.
Essop I'm a collegiate 110 hurdlers sprinting between the hurdles and sprinting on the flat are two different things......can you refer some exercises that can transfer to sprinting in between the hurdles???because it's a totally different kind of sprinting.
Please do a video on the transition! Mine is getting beyond terrible.
For a person on a budget, would a slight downhill slope help to?
Hey
What do you think about maximum effort kettlebell swings for 10-20 repetitions (for developing top speed), at a weight you feel you can maximize force production (using your lats and hip flexors to further accelerate the kettlebell on the way down and then explosively contract the posterior chain to bring the bell back up)
I think they might work, because they are the only exercise I know about that pruduces significant amounts of horizontal force and doesn't have a resistance pattern like the hip thrust that just has exactly the inverse resistance curve compared to the natural strength curve of the human body.
Doing them not too heavy and quite fast (and for low enough repetitions),they might actually have some similar properties to reactive plyometrics.
Plus from my own experience they are far less neurally and physically demanding/draining, then high intensity barbell training let alone top speed sprinting.
If done with correct form (hip dominant as opposed to squatting up and down) do you think they are a valid tool for the winter, where its just too freezing outside to get sprinting?
Hey essop i have a question. What are your thoughts on training protocols such as French contrast traing? Or protocols that really is hard on your CNS and then taking a good amount time off and do it again for speed increase?. So basically really high quality with less quantity .
HEAR ME NOW!
Great video as usual. I am not a sprinter, but I am trying to apply your knowledge and strategies to acceleration in skating for ice hockey.
I strongly suspect that acceleration/speed studies and biomechanics in skating is nowhere near as advanced as in sprinting, purely because bipedal locomotion is far more common than skating. Anyhow, it would be fascinating to get your opinion on the transferability of sprint training for skating.
Thanks essop
But when is it the right time to introduce weight training
Today's reading is from the Good Speed of Merrick: Chapter 11 Verse 24.
Just post a video and I change into a Usain Bolt when running towards my phone.
4:22 pretty much sums up The Flash season 1-3.
Great video! Lots of sprinters contact me and I've been talking the same thing for years
Does running downhill on a gentle slope simulate the same parameters?
P.s. Circumstantially I had the opportunity of racing vehicles and I think I maxed out at 30mph. It's quite hard to simulate that speed on your own and your reaction has to be flawless. Flyes at 30m do try to replicate that method but you'll need to have some ahead and the chaser executing a lot of patience while accelerating. Else they'll cut their stride periodically and begin decelerating with every subsequent stride.
Hey essop can we get a video on people who are "injury prone". I feel that I am always having some type injury, many people whom i care about believe i am such a hypochondriac and faking it. Could this be the case but everytime I know it's something please help i believe many other may have the same problem. Btw i try my best to follow ur advice and its been such a big help. Thank you
Hey are you active? What kind of injuries do you always get?
Essop, have you had a look at either Stryd or Runscribe? They are both running power meters. They are geared for distance runners rather than sprinters. I use both and they are pretty good.
jo unruh hey Jo. I have seen them but I don’t reckon they would work for top speed because the margins are too small. They are working on an algorithm to work out power rather than direct measure and in top speed sprinting. I think you’d need direct measure rather than extrapolation to be helpful. Good thought though 👍👍
Essop Merrick, you are right Essop, none of the running power meters match each other yet, so everyone’s algorithm is different! Currently they are good enough for repetition intervals (200m) in a long training session giving instant pace and power - instant compared to GPS! I guess the technology will improve and in time there will be a sprint specific model (for long jump too?).
How would you deal with muscle imbalances from cycling for a long time? It seems like cycling(without clips) strengthens the quads and glutes but not the hamstrings and calves. Personally ive ended up with low knee and heel lift but im not sure how to fix it
Strengthen hamstring, hip extensors and hip flexors. Whilst still maintaining a focus on sprinting regularly. Also find some good drills to reinforce correct mechanics and add them to your warm up, but make sure you do them with correct form.
What do you think you think of downhill sprinting as overspeed training? Im thinking its much more practical than the cable.
john john Downhill running will promote overstriding if done on anything more than an absolutely minimal decline. In and Outs and Fly Sprints are best IMO for improving Max V
@@nsxperformance 1-2 percent hill is vey good
New video on foot contact please!!!
The first time i came across this video, I heard what he said but I can bet I didnt listen. Now am here after doing all those things he said not to do and seeing that they dont work, to the point that I formulated my own thesis on how speed training should be... only to realize that the thesis I formed is what he said after all...
This here is the real content I can testify. But I see very few views. Most youtubers who are telling all manner of conjecture, somehow have more views than this... No wonder how few manage to get improvement,,, and when they get it,,, they have the result confused for something else instead
Exactly man, I use to think speed was all genetics but I spent countless hours and hours searching the web instead of training, which I'm glad I did because the common stuff would give me no improvement or injury. The people who get results solved their limiting factors with the method but then wonder why it didn't work for someone else. Whats your pb? I'm not really fast but I went from high 13's to mid 12's in 2 weeks by solving a limiting factor.
@@gold1736 I was stuck at the range of (11:30 to 11:80) for a good 4yrs...
Now am doing 10:40s and getting better, I'll keep you posted when track season resumes. Cheers 👌
@@jamiedavid8023 Damn 4 year plateau that must have been so depressing to keep pushing but damn 10.40 now you're almost flash himself, good job. What limiting factor was it that kept you there for so long until you realized and solved it?
@@gold1736 My concept of sprinting was wrong.
Have you ever heard of the term "backyard running"? It's a nasty thing where a runner has limited knee drive and high heel recovery because their legs spend more time at the back and then they have to use a lot of energy to bring their hind leg through a large range of motion forward in attempt to cover more ground, thereby overstriding in the process and causing a lot of problems in the shins...
That was me back then.
Right now in simple terms I'm moving my legs in the correct range of motion, that is high heel recovery when am in top speed( some speak of high knees but I realized it gives the wrong concept) and I mastered my starts...
From where I sit, I would advise anyone who is doing 11s or 12s( for men) and 12s or 13s(for women) to admit it to themselves that they have the process wrong and then seek to learn how to sprint...
My friend. My idea of sprinting was the biggest prob I had
&
I wouldn't want a 4year plateau for anyone!!!
@@jamiedavid8023 Damn, low knee drive and low heel recovery, I think it may have bee weak hip flexors and tight quads. I have good knee drive (hip flexion) and good heel recovery. You got instagram and a video of you sprinting? I have decent knee drive and good heel recovery, but I can see when I plant my feet I have lordosis in my back
4:25 , happens to me.
Awesome video, But I read that plyos are only effective once you can squat 1.5 x your bodyweight. any thoughts on that?
Is that a problem for you to squat 1.5 of your BW?
cool bian Kids do hopscotch and skip rope from ages 4 upwards. Technically these are plyometric (fast ground contact time, several times bodyweight incurred as ground reaction force (GRF). Don’t read too much into “you have to lift this much times your bodyweight”. Be sensible with the volume and the height of certain plyo activities (e.g. drop jump) and you’ll get plenty benefits
@@AlexVinchenzo yes actually i cant do it
If i come to USA will you train me?
So my workout in a week basis is basically sprints for 40m then rest 2-3 mins and repeat for 5 more times, I also do 2 foot jumps off the chair for 6 reps 2 min rest 5 reps 2 min rest and so on until the third set (works reactivity) , I do single leg hip thrusters for the same repitition, some broad jumps, going out and cycling to increase my rate of producton, and finally use a coach to push and add weights to it for explosivness. This is all in a weeks worth ans repeating the workouts a few times while eating and recovering properly. Then hit arms one day or two. Will this type of training get me faster?
still do weight training like deadlifts and squats and core work may seem like a lot but splitting it up its really not
It's been a year, did this all work for you? I think you should have longer rest times on each exercise though. If you're still active I'd be happy to hear your results
Resistance bands?
I have a problem my legs run faster than everyone else’s but I don’t have a good stride so it makes me slower .When I use my stride it always makes my front hip hurt. How do I get faster when sprinting with this problem ?
I have the same problem I have really good force production and turnover but I’m short and so are my legs
Just wondering but is Essop Merrick Ethiopian? Cuz if so I'm surprised that there are so little amount of Ethiopian sprinters(I guess some think they're long distance runners). As an Ethiopian sprinter myself it feels good to know I might not be the only one😀
When i do top speed training, say something like 50m sprints, what should be the volume for the training session
Nothing more than 360m
Weights can help you improve your speed if you increase your strength to body weight ratio though.
Eh. It varies on the person. Some people see improvement and some people actually get slower because of it
Cadence rope while pulling a sled.... Next movie review: human centipede
Would love to your opinion on the latest development of Brexit. I know is neither a Rocky or sprint comment 😅
When i sprint by body shakes which reduces my speed. Can you help me
Core instability by core i meant Rectus Abdominal + Tranverse Abdominal + Obliques + Erectror Spinae = Core
Dear Essop
I recently have found something strange that happens to me. I am training for sprinting and I stumbled upon the power of isometric training. I do a training session, and the next day I can literally feel more fibers being recruited, and I can run up to a second faster in 200 m than just the day before! However, when I continue doing this, the effect seems to be immediately lost the next day. I am fairly certain this has something to do with my nervous system not recovering, so I guess my question is how do I know when it has recovered? And should I not do any sprint training until then? How can I attain this effect again and build upon it?
He has a video called "Essop's view: where's my PB?" That might answer your question
tech isn't limited just use a slo-mo camera and put a big white dot on your black shorts.
How do I improve my hip flexor range?
atg split squats
go check out knees over tor guy
Is wicket drill more important than training to run fast
No
wait so parachute sprints make you slower?
Parachutes will help to accelerate faster but they won't increase your top speed
Damn! No dislikes!
"off the floor"???
Can u start implementing timestamps …
Not sure about the whole ".16" second stride part. The shortest amount of time ever measured on the ground during an optimal stride was .075 seconds, and if your time in the air is less than .123 seconds, your stride will be shorter than what's optimal. So that's .198 seconds per stride at the best. This is stated in Ralph Mann's "The Mechanics of Sprinting and Hurdling".
My strength is so Xtreme in deadlift and squats like deadlift 3 times of my body weight and squats 2.6 times but still I sprint slow although I'm a sprinter my pb is 12.06 I am 14 y/o plzzz help 😷
what is your weight? in kilograms
I guess your technique sucks
how much do you weigh and what are your maxes
12.06 is fast for a 14 year old. Keep at it. "Solidify" your strength gains (with 2-3 pure speed training days on the track) for another month or so. Then move to depth jumps+power cleans 1-3xweek (drop all other weights) for 6-24weeks (depending on over what amount of time you built your current strength, the longer, the longer your break needa to be). Continue with speed as usual and slowly start to add distance, volume and frequency to speed training. Try that.
do you rest enough like try taking 2 days off to reset your neurological system.
Subscribed because of his accent
Essop you are so intelligent did you go university or just read
Evan Smith lol CONOR "I WILL KO -NATE- -FLOYD- KHABIB IN 1st ROUND" MCBUM
Can j give me 100m program
I can give you one
Our top speed is mainly depended by our acceleration skill. I'd even say it's 85% of succes. You won't be even able to hit your 60% of potential if your acc sucks. It's very important to focus on proper angles and technique in acc!
But the stronger your legs are the faster you become bcz the more force u push into the ground as you run
Nope, lifting weights exercises a different mechanism, whilst sprinting and reactive plyo exercises a short stretch reflex bearing a load of 5-8 times your bodyweight. That cannot be replicated in the gym period. Do more max velocity sprints, overspeed and more reactive plyo to improve sprinting force output.
Try not to mix up velocity and speed, theres no way a human can reach top speed while his velocity is changing
Technically yes, but if you look at one instant you can. Think derivatives
Edit: Also you can measure speed as the limit between strides, or while the runner is airborne
Ever since I was 14 years old studying physics at school, I still do not fully understand the difference.
Intellectually, of course I understand that velocity has direction, but I still do not understand this conceptually and the utility of it.
Ugh.
@@threethrushes The second law tells us that a net force produces acceleration. Also, acceleration can be defined as change of velocity divided by a time interval
In relation to running, OP was trying to say that because your foot strikiking the ground is a force, it produces acceleration which means that your velocity is changing.
This is impossible to explain without any visuals sorry lol
"the floor"???
Just run faster. Duh