Femke Bol Training System - (Training Secrets, Detailed Workouts, New Info.)
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- čas přidán 2. 02. 2024
- 🏃♀️ Dive into the world of elite hurdling with this exclusive glimpse into Femke Bol training regime and program.
🌟 Watching a Femke Bol training video is like embarking on a thrilling journey into the realm of elite hurdling. As one of the most promising talents in track and field, Femke Bol's training regime offers a captivating insight into the dedication, discipline, and determination required to excel in this demanding sport.
🏆 From the moment you press play, you're immediately drawn into the intensity of her workouts. The camera captures every precise movement, every explosive burst of speed, and every meticulous technique refinement, providing viewers with a front-row seat to her relentless pursuit of excellence.
🎥 It required 11 days of dedicated effort to create this training documentary video. We incorporated 513 elements in the video, including animations such as the introduction and Google Earth animation, charts for visual explanation, audio recording, editing and mixing, as well as scripting.
✨ The training programs, charts and thumbnail were created using the BeFunky online editor, the commentator's voice was created using Eleven Labs, background audio was sourced from FreeSound, scripting correction using ChatGPT and the video editing was done using CapCut.
We utilized the provisions of "fair use" for content available on CZcams to enhance our video, aiming to provide viewers with valuable information about Femke Bol's training system.
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Copyright Disclaimer Under Section 107 of the Copyright Act 1976, allowance is made for "fair use" for purposes such as criticism, comment, news reporting, teaching, scholarship, and research. Fair use is a use permitted by copyright statute that might otherwise be infringing. Non-profit, educational or personal use tips the balance in favor of fair use. No copyright infringement intended. ALL RIGHTS BELONG TO THEIR RESPECTIVE OWNERS
01:53 Training Philosophy
03:07 Training Structure
04:14 Training Periodazation and Camps Location
05:45 Typical Training Week - Track Training
07:32 Developing Aerobic Qualities
09:16 Circuit Training
10:47 Weight Lifting Training
12:23 Progression of Femke's Strength in HC
12:48 Planning and Competitions
13:28 New Training Project
14:33 Results of the New Project?
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Femke Bol Training System
Femke Bol Training
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Desde Colombia felicidades para las atletas de Holanda,en especial a Fanke Bol
This shows how much goes into an elite athetes training. It's not so much hard work. But it's definitely smart work, with consistency and focus.
The real quality is to keep the focus high and stay hungry to make those improvments. That's the biggest difference between exercise and training.
You're absolutely right-it's all about the relationship between coach and athlete. When you pair a smart coach with a dedicated and talented athlete, achieving the impossible becomes possible. Additionally, access to incredible infrastructure and good management further enhances their potential. Thank you for your comment. Please consider sharing and subscribing to our channel; it would mean a lot to us. 🙏
one of the best training documentary i ever seen, very informative and well organized.
Than you for reveling such incredible details.
Appreciate your comment 🙏
Thank you for editing and uploading this very informative video! She is impressively strong for such a slim woman.
Appreciate your comment herman 🙏, Yes she's very strong athlete!
But she is 1.84 M
Between her (Femke) and Caitlin Clark to me they are the 2 most exciting sports figures out there today , Femke is such a celebration of pure athleticism the celebration of the human body and just pure joy of excelling and competition , actual hard work to be your best . Same goes for Caitlin Clark in basketball . Working to excell at anything is something not celebrated anywhere in the world now
Thank you for your comment. Femke and Caitlin Clark's prowess in their respective sports. Their dedication to excellence serves as an inspiration, highlighting the significance of celebrating hard work and the joy of competition.
This is excellent. It's incredibly informative and correct. If you know understand and study training theory, then you know that this is modern sprint training summarised. You can apply these concepts to all sprints from 60m-400m including the hurdles. Just adjust the content to suit the event.
Appreciate your comment, Please share and subscribe to our channel , it will help us a lot
I was at Altis Athletic club myself but only for a short while because our family moved around. But i remember well how nice it was there. So i am not surprised they produced such great athletes. The coach i had there was basically all about what i wanted to do and stimulated my passion. He stayed late and gave me extra time and all...really nice guy who got you all eager and motivated.
That's fantastic news for you, it really showcases the effective management of Altis Athletics Club by its coaches and leaders.
This was a long time ago so i cant speak for the club now....Femke does. We are so proud of her.@@RunnerUniverse
She is AMAZING!!!
My admiration and congratulations to this talented girl.
Appreciate your comment, for more videos like this please share and subscribe to our channel, it will help us a lot 🙏
Extremely interesting. Thank you very much.
Appreciate your comment 🙏
Thank you for this detailed video! Impressive research on Bol's training regimen
Appreciate your comment 🙏
Fantastic content! This is something entirely new to me. Thank you for shedding light on this valuable information.
Appreciate your comment 🙏
Amazing video. Thanks for the share.
Glad you like it, appreciate your comment 🙏
Great video. Very well detailed and explained.
Appreciate your comment 🙏
Very good video. Thanks
Glad you liked it!
Excellent video! Go Femke!
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Great content. Thank you
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Awesome training video!!!! For all those that think you have to do speed work every day then think again
Absolutely correct. 👍
I have been a track athlete and coach for over 50 years. This may be the best individual training synopsis I have seen.
She trains similar to my 400/800 runners, adjusted of.course to performance level. I would really like to know those VO2max numbers 😊
Appreciate your comment @terraflow__bryanburdo4547 we will try to make part2 of her training in the future including those scientific numbers!
seus video é muito bom✌
39 / 5,000
agradeço seu comentário, obrigado 🙏
Well it seems to be working. It looked like she was jogging setting the 400m indoor WR.
Amazing isnt it? It seems like every race she wins it just gets easier for her and she crosses that finish line looking fresh while the others are falling apart.
@@forestdweller5581 Thus her training program is working for her and Lieke, if it ain't broke don't fix it.
Hreaz video. although thats a very unusual 400m approach. from a sprinting perspective she almost doe's the volume of a speed focused 800m runner. on the other hand her lifting looks sharp and her strength is impressive especially considering her more distance runner like physique. even though she won't try it I bet she could even compete in the 800m on elite level (with MD training of course). her stride is flawless no matter what speed.
@fidru Not so uusual at all, the 400 is 40-45% aeorbic and 55-60% anerobic especially for women.
BOL YOU ARE SPECIAL IN MY HEART ? I LOVE TO SEE SPORTS AMERICA AND JAMAICAN HAVE BEEN WINNING .FOR YEARS IT IS GREAT TO SEE NEDERLAND STANDIND TALL IN THE WORLD
Appreciate your comment, Please consider sharing and subscribing to our channel; it would mean a lot to us. 🙏
Curious about the Wed Speed endurance session: 2x4 100s at race pace. Rest interval?
Informatief overzicht!
bedankt voor je reactie
Fascinating insight. I knew a lot - being dutch - regarding Meuwly's ideas and philosophy, - but the actual breakdown of the training was absolutely [for this nerd] consuming. Rather a 'top-load' intensive - almost middle-distance intensity.
I appreciate this comment, yes, Lorent Meuwly is considered one of the smart coaches, as its philosophy is clearly and simple to develop physical abilities in its traditional way, and I mean by that, if you want to develop the speed you using the maximum intensity, and if you want to develop the endurance, you using the volume and many repetitions and he combines them through polarized training.
Хороший ролик
Thank you 🙏
Such great information, but the AI voice ruins it for me. Why not use a real voice? I don't get it.
Thank you for your comment! I want you to understand that English is not my first language, but I manage to share such content despite language barriers. I apologize if the AI voice didn't satisfy you. 🙏
@@RunnerUniverse I would rather listen to English with an accent than AI. And your written English is flawless so you can probably speak it well also I supose. But I can imagine AI is werking for you
You can do whatever you want, my friend. If you come here to listen to AI speaking voices, then this is not the right place for you. But if you come looking for content and new training information, then I bet this is the right place. My English writing is not bad, but I can't speak English for a longer time; it would be a disaster for me.😀@@Ilske
@@RunnerUniverse You do a great job ignore the pundits.
It would be awesome to have some insight on world class 800m runners, such as Marco Arop, Athing Mu o Keely Hodkingson
We love to do that in the future, but we need all of your help to make this channel grow and get lots of attention and viewers. 🙏
Arop actually posts a frequent vlog.
Femke Bol is a great athlete, but I think that the title of the video could be: "Laurent Meuwly Training System".
We can do that, but we chose Femke Bol title because her coach has a broader philosophy regarding sprint and relay events, which we didn't mention here, maybe in future we make such a video. This video specifically focuses on how "Femke Bol" trains. We appreciate your comment!" 🙏
Athletics is not an exact science, so each coach has a specific method based on their personal experience and professional experience. the most important thing in a training process is to take into account the scientific bases then develop your process through experimentation in the field, one thing is certain regarding sprinters it is the sine-quanone equation "Power = Strength/Speed. In bodybuilding, you should definitely not mix too many workshops, you just need to develop the muscle groups that the athlete really needs, while taking into account the essential parameters in bodybuilding (respect for repetitions, recovery time, number of series, and allure) develop speed in bodybuilding at the start of the season, then power cycles, then strength cycles, then explosive force cycles to use fast fibers as competitions approach. I am a high-level sprint/hurdles athletics coach. for those who want recommendations, I can provide you free of charge with some points of my know-how and in particular with some suitable effective situations.
Rest on the "race pace" 100 meter fly's?
This was really interesting but the dramatic music wasn't necessary!
😮 guaoo
This is highly influenced by late Charlie Francis's High-Low system
It's interesting that she trains here in SA. Who would have guessed.
Sure! Many top athletes, especially from European countries, choose South Africa for their training base because of the excellent weather and facilities. This choice greatly helps their preparation for the upcoming season. If you found this content valuable please share and subscribe, it will help us a lot 🙏
Excellent, but...what about stretching? can we see un stretching session?
Unfortunately, I don't have any specific information on stretching exercises. We'll consider updating our videos or producing a second part once we gather more comprehensive information.
Future WR in the 800 meters
Yes, I think so too
Have been my thoughts for last two years.
Nah, 🇨🇿🇸🇰 FOREVER ;-)
@tonyyoung3381 Femke has said several times she will NOT pursue the 800, she says it is too long and has no ambition to do it.
@@mstrunnI think there's possibility she will get bored of being wr holder and will look at other distance. It happens to athletes
basically Charlie Francis system
Yes in basic way with a little improvement in overall mangment espicially during racing period
In more ways than one and improvements in all areas, but it is 35 years later. I think Charlie would be better as well if he was still coaching.
Please Wayde van Niekerk
A very few information about his training, but we may do it in the future.
Okay, thanks a lot.
Maybe Rai Benjamin?
We would like to look at Rais training too🙏@@user-dp3qf8pz9v
What is the source of this information?
Coach Laurent Meuwly's training manuals, seminars, video conferences, and interviews are our main source. In this video, we summarize his training method, focusing specifically on Femke Bol's training. He has a broader philosophy applicable to sprints and relays as well. Please subscribe and share for upcoming video like this; it can make a difference to us.🙏
Do you have any videos (like this one...) for any 100m or 200m sprinters... this video was awesome, and a great learning tool ;-) @@RunnerUniverse
@@RunnerUniverse Done!
FB will run under 51 seconds in 2024. There are still Sydney MacL fans who believe their girl will still beat FB in 2024. But I suspect Sydney will give up rather than face FB in Paris.
I think sydney focusing now on 400m flat, she did not compete for hurdles the last 2 years, maybe she will do double this year! no body knows her plans, but as you said Femke is on her way to dip under 51 in hurdles this year, she is very young and talented athlete. Thanks for the comment please share and subscribe to our channel, it would help us a lot 🙏
@@RunnerUniverse Sydney doubling in Paris highly doubt it, the schedule and running rounds will make it tough, she has said she is focusing on the 400 flat. Very similiar to Charlie F's program as Charlie always had an aeorbic component in his training although he did not go over 300m for his tempo with sprinters, whereas Femke does longer aeorbic intervals
Is the voice AI!
Yes, indeed, the language barrier is the real reason we use AI voice in our videos, thank you for your comment 🙏
I love the level of detail. And yet British sprint coaches will continue to flog their athletes to death with ridiculous volume.
Thank you for your input.
This aerobic work only amounts to around 18 - 20 mins. Is this the only aerobic specific work she needs or we need to do???
We've been brainwashed to believe we need to do at least 45min long slow steady state aerobic sessions 3 times a week to build and maintain an aerobic base!
Hello @cloppa2000,
Yes, 400m runners don't need extensive aerobic training to improve their solid aerobic base. Although it's a very important element, they incorporate it in small chunks during the preparation period and sparingly during the specific period. This type of work enhances cardiovascular endurance, improves recovery times, and supports high-intensity sprint training. It helps increase heart and lung efficiency, ensuring sustained speed and stamina throughout the race.
@@RunnerUniverse Thank you. That's quite incredible!
Artificial Intelligence voice, can't do it! 🤣
Too much unnecessary aerobic volume for 400m, too little anaerobic specific lactate distances (distances longer than 100m), hurdling training only once a week, and yet so much progress, and Olympic lifting training also only once a week, with progress almost at the level of a professional weightlifting athlete, all while maintaining such a low body weight.The real speed training(3x70) in very low volume and also only once per week. Average results at Altis until one coach appeared who seems to be the only one who understands athletics. Someone here is lying and making the uninformed look foolish. 🥴
I will help Lieke Klaver become way better than Femke Bol...so much faster than Femke will step on the line knowing upfornt that everytime she sees Lieke she knows that she will lose
I don't think so, It seems that, even when running solo races without Femke, she still hasn't managed to run under 50 seconds indoors. I believe her body type may be limiting her performance, and there might not be many avenues left to improve her overall performance.
@@RunnerUniverse Standing start elite sprinters are way better than block start sprinters...many of us run at hundreds of decillions of kilometres an hour speed...and only getting faster every day.
@user-vz2fb1yn2x You will help her? Who have you trained, what a ridicuolous comment to make.