I'm going to take a shot at finding and solving your limiting factors. This is purely my interpretation, YMMV. I actually think it's simple to implement, but could easily be overthought. If you carefully watch the thread of Essop's videos, and read between the lines a little bit, he's actually laying out a wholistic approach to finding and solving limiting factors. But essentially what it comes down to is four steps - having a specific goal, having a specific approach to achieving that goal, effectively evaluating yourself throughout that approach, and intelligently adjusting your approach. Let me a give a specific example that will appeal to sprinters. (And Essop, apologies for hijacking your comments bay! Congrats on the 3000'th sub btw). Goal: Run the 100m in 10.5s. Program (simplified for the purpose of this exercise): Heavy on resistance sleds, full-out block starts, 40m sprints from standing start, squat/deadlifts, light on in-and-outs, plyometrics. Evaluation: 30m start and 30m fly after your six weeks of your program. And of course, run a 100m. So you do your six week program, work hard on your sleds and starts, tear out a bunch of full out sprints, mix in some plyos, etc. etc. After the program, you do your two time trials. You run a 3.9s 30m start, and a 3.0s 30m fly. You run an 11.1s 100m. The 30m runs translate to a 10.9s 100m, assuming you reach maxV at 30m. Let's evaluate. Your 30m start is the same as Carl Lewis in his prime. Yet you're running more than a second slower than him in the 100m, and not at your own theoretical max. What's your limiting factor? How do you now solve it? Maybe the best question: how could you have self-evaluated BEFORE your program to solve your limiting factors during your first program? Your limiting factors are your top-end speed, and sprint endurance. So you modify your second program cycle to go heavier on in-and-outs, plyos, add in 5-degree grade downhill sprints, running relaxation technique, etc. You lighten up on the power-based lifting and short sprints from blocks. You mix in some 120m and 150m sets at 90%. Hopefully you have a good coach to help you correct any issues with your post-drive phase acceleration and running form. You could have been much more efficient with your program by running the time trial BEFORE you planned the program. This is a very obvious and theoretical example. I think identifying more subtle limiting factors via evaluation technique is difficult, and takes alot of self-awareness, and a second or third perspective that you completely trust. Building a plan to solve them takes self-knowledge, commitment, and a few teachers that you completely trust. (My teacher happens to be Essop, and a few others.) Just my two cents.
god damn it how don't you have at least 50K subs?? your videos are amazing, they're informative AF and also funny and entertaining as a backfliping-barrelrolling-burning unicorn couple while they are getting intimate
hagay katz When you confront the establishment most people find it hard to hear. But you are right, I enjoy his approach and take much from what he shares to use for my training.
I know Tomas. It's a point you have raised before and is a great one. I just don't know how to answer it in a short video. I think I am trying to answer it in my way in the hip hinge series and the sprint series combined but this a lot of video making and viewing hours. The SYL FAQA OAP system does work but it is an intuitive system based on knowledge and experience. I am trying to work out how to put it down so people can use it.
One thing I personally will say about your system is how it fits very well with me but I think also anyone who's just trying to get in shape in build their bodies in general. It is certainly intuitive and leads me or I'd imagine anyone with the willingness, to learn and progress in a way which is most beneficial and healthy for such a person.
Thanks for the video Essop. In London these days there are tonnes of competitions for youngsters to get involved in such as open meets at Lee Valley and Newham. Some athletes manage to get in 20-25 races of 100m / 200m from April to August but their improvement from April to August is negligible / nonexistent. Could this be a result of burnout or athletes not allowing themselves enough time to rest / recover / develop?
Great question. It's hard to tell as there will be multiple factors at play but 5 months is roughly a race a week. This is where understanding the recovery from racing and pb's comes in. This is basically in the realm of the plateau vid I was going to do. Comp max and training max are different things. I'll try and explain why this happens in the next video.
I have a question! If I ran a 11.4 or 11.3 last year and I train and my body devolved and stuff, can I run sub 11 this year? I mean I have like 5 months. I train now but I ran 11.4 with no training so that will make a difference
Essop Merrick well I'm only 16, I turn 17 in January so I'm not sure if I'll hit sub 10 anytime soon. My goal is 10.84 to beat my school record. I hope it's possible for me
So that you could go through more cycles that improve speed and acceleration granted that you still need to break-in for training and be gradual with it. I've been doing this and my time trials suggest I'm faster than my peak last season.
I'm going to take a shot at finding and solving your limiting factors. This is purely my interpretation, YMMV. I actually think it's simple to implement, but could easily be overthought. If you carefully watch the thread of Essop's videos, and read between the lines a little bit, he's actually laying out a wholistic approach to finding and solving limiting factors. But essentially what it comes down to is four steps - having a specific goal, having a specific approach to achieving that goal, effectively evaluating yourself throughout that approach, and intelligently adjusting your approach.
Let me a give a specific example that will appeal to sprinters. (And Essop, apologies for hijacking your comments bay! Congrats on the 3000'th sub btw).
Goal: Run the 100m in 10.5s.
Program (simplified for the purpose of this exercise): Heavy on resistance sleds, full-out block starts, 40m sprints from standing start, squat/deadlifts, light on in-and-outs, plyometrics.
Evaluation: 30m start and 30m fly after your six weeks of your program. And of course, run a 100m.
So you do your six week program, work hard on your sleds and starts, tear out a bunch of full out sprints, mix in some plyos, etc. etc. After the program, you do your two time trials. You run a 3.9s 30m start, and a 3.0s 30m fly. You run an 11.1s 100m. The 30m runs translate to a 10.9s 100m, assuming you reach maxV at 30m.
Let's evaluate. Your 30m start is the same as Carl Lewis in his prime. Yet you're running more than a second slower than him in the 100m, and not at your own theoretical max. What's your limiting factor? How do you now solve it? Maybe the best question: how could you have self-evaluated BEFORE your program to solve your limiting factors during your first program?
Your limiting factors are your top-end speed, and sprint endurance. So you modify your second program cycle to go heavier on in-and-outs, plyos, add in 5-degree grade downhill sprints, running relaxation technique, etc. You lighten up on the power-based lifting and short sprints from blocks. You mix in some 120m and 150m sets at 90%. Hopefully you have a good coach to help you correct any issues with your post-drive phase acceleration and running form. You could have been much more efficient with your program by running the time trial BEFORE you planned the program.
This is a very obvious and theoretical example. I think identifying more subtle limiting factors via evaluation technique is difficult, and takes alot of self-awareness, and a second or third perspective that you completely trust. Building a plan to solve them takes self-knowledge, commitment, and a few teachers that you completely trust. (My teacher happens to be Essop, and a few others.)
Just my two cents.
Sprint Kowboy hey this is very insightful I was wondering if you can get some resources that you have looked into that may help you fellow sprinters
Please youtube algorithm give this man the recommendation he deserves
god damn it how don't you have at least 50K subs?? your videos are amazing, they're informative AF and also funny and entertaining as a backfliping-barrelrolling-burning unicorn couple while they are getting intimate
hagay katz When you confront the establishment most people find it hard to hear. But you are right, I enjoy his approach and take much from what he shares to use for my training.
100% agree! He is still such a hidden gem!
Knowing how to go about finding and solving limiting factors definitely seems like it would be beneficial.
I know Tomas. It's a point you have raised before and is a great one. I just don't know how to answer it in a short video. I think I am trying to answer it in my way in the hip hinge series and the sprint series combined but this a lot of video making and viewing hours. The SYL FAQA OAP system does work but it is an intuitive system based on knowledge and experience. I am trying to work out how to put it down so people can use it.
Sure, this wasn't critique. Obviously knowledge takes time and effort. I'm always looking forward to learning incrementally more in each video.
One thing I personally will say about your system is how it fits very well with me but I think also anyone who's just trying to get in shape in build their bodies in general. It is certainly intuitive and leads me or I'd imagine anyone with the willingness, to learn and progress in a way which is most beneficial and healthy for such a person.
Thanks for a brilliant causerie.
Thanks for the video Essop.
In London these days there are tonnes of competitions for youngsters to get involved in such as open meets at Lee Valley and Newham.
Some athletes manage to get in 20-25 races of 100m / 200m from April to August but their improvement from April to August is negligible / nonexistent. Could this be a result of burnout or athletes not allowing themselves enough time to rest / recover / develop?
Great question. It's hard to tell as there will be multiple factors at play but 5 months is roughly a race a week. This is where understanding the recovery from racing and pb's comes in. This is basically in the realm of the plateau vid I was going to do. Comp max and training max are different things. I'll try and explain why this happens in the next video.
Essop Merrick Thank you.
I live in the suburbs of Toronto. I was like O.o you know what Toronto is? I thought I know one cared about us Canadians.
Essop, could you do a video on shin splints? Can't seem to get mine to go away
manbeerpigs16 I use to have those. man they suck and they hinder performance
I have a question! If I ran a 11.4 or 11.3 last year and I train and my body devolved and stuff, can I run sub 11 this year? I mean I have like 5 months. I train now but I ran 11.4 with no training so that will make a difference
Yes you can physically run sub 11. The question I would focus on is can you do it consistently without injury in order to run sub 10.
Essop Merrick well I'm only 16, I turn 17 in January so I'm not sure if I'll hit sub 10 anytime soon. My goal is 10.84 to beat my school record. I hope it's possible for me
Usain Phelps how did it go bro?
Essop Merrick do what consistently without injury train at high sprinting intensity???...wouldn't he burn out his CNS?
how fast you run now?
Essop what is he best way of identifying ones limiting factors? Could you say how you identified yours?
1st!!!
Future Usain bolt here
Would you recommend doing speed development all year
So that you could go through more cycles that improve speed and acceleration granted that you still need to break-in for training and be gradual with it. I've been doing this and my time trials suggest I'm faster than my peak last season.
Essop I sent you a facebook message. Hoping you can answer my question . Thanks mate
What exactly do you mean by heavy competition schedule?
SirFilip I it means a large amount of races with limited time in between instead of for a example races spaced 6 weeks apart
SirFilip I what are your PB's?
They're so bad I'm ashamed to tell you.
Thank you. Yes.
SirFilip I cmon man we won't judge