2nd Fastest Ever Speed Training Session | Flying 30's & Lifting Ideas

Рет қаралды 9,534

Күн бұрын

Here I discuss my latest speed training session where I ran my second fastest ever flying 30 meter sprints. Also discussed are some ideas related to strength training metrics I have gotten from using the VMaxPro.
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@ATHLETE.X 2 жыл бұрын

VMaxPro Review: sprintingworkouts.com/blogs/training-equipment/vmaxpro-review Follow on Instagram: instagram.com/athlete.x/

@xaviermceldowney2861 2 жыл бұрын

Hey Cody , could you maybe make a video on how to finish 100m or 200m and what the training of that would look like. Maybe break the races into sections you fit most appropriately. Thanks !!

@zber9043 2 жыл бұрын

marius bakken (13:06 5k runner and now a doctor) has some interesting things to say about muscle tone/tightness after sessions. He recommends multiple sessions on hard days and really easy days to bring muscle tonus down on rest days as crucial to avoiding injuries and increasing recovery. I wonder if this makes sprints and gym on hard days and isometrics and pool running as good off day exercises/split.

@Gtslmfa0 2 жыл бұрын

Seems like accommodating resistance (bands n chains) are the true key in the weight room

@zackhurwitz9441 2 жыл бұрын

For RFD, definitely. Raw maximal strength isn't really that beneficial, and thus isn't really that prevelant in speed training.

@jonathanstenger9179 2 жыл бұрын

Hey Cody quick question. When do you think is a good time to start off-season/preseason training? I am really worried about peaking too early from “training too much” at the beginning of the year.

@loganwhite3161 2 жыл бұрын

Consistently under 0.99 in my fly times, thanks for all the great training insight🧨🔥

@ATHLETE.X 2 жыл бұрын

That’s awesome man! Great progress you’ve made

@seifullaah73 2 жыл бұрын

When doing heavy quarter squats and then paired with a powerful box jump, you get the feeling of feeling more powerful and stronger then you do with lighter loads giving the wrong impression maybe of like an overspeed training where you train your body to get used to the high strength it is currently experiemcing but the cns have drained and fast twitch fibres were probably never activated as the movement with heavy is going to be slow even though you are trying hard to go fast as compared to lighter loads you are able to train fast twitch fibres and therefore get a better rate of force developed but it won't get that same feeling as you would with a Contrast of high to low. Maybe a French Contrast could work, heavy, light and bodyweight. Interesting discovery.

@KenanTurkiye 2 жыл бұрын

Well explained points. 🏃‍♂

@asaptraining6097 2 жыл бұрын

Been listening to a lot of Randy/Rolf too. Complete agree with the idea of chasing faster TPVs. What I'm trying to get my head around is being able to periodise this approach over the course of a training year. Should we start off targeting slower TPVs at 500ms in the offseason and then peak at 100ms? Maybe we stay fast all year round using TPV's at 100ms but just increase the training density?

@justinsincoise6693 2 жыл бұрын

6.80 on training. A 6.60 on competition would make you a serious contender at the indoor meets.

@ATHLETE.X 2 жыл бұрын

Running 6.60 would be awesome!

@ronstevens9974 2 жыл бұрын

You're talking about meets in California July 9, 15 and 29. Can you expand on that looking for some running meets myself .

@ATHLETE.X 2 жыл бұрын

Here’s on the 9th: www.runnercard.com/e/runner.Main?meet=1004311

@ATHLETE.X 2 жыл бұрын

Here’s some in Carpinteria: www.warriorcountry.com/track/allcomers/all_comers.htm

@Kevin-ou3xe 2 жыл бұрын

Hey Cody great information as always. I have a few questions. 1. Are you concerned that you hit you max velocity at the 30-40 segment compared to most high level sprinters reaching their fastest splits st 60-70 or even with someone like Fred kerley 90-100? 2. Do you find those laser timers accurate or could they be a cause for a slight misreading in times based on body position when crossing the sensor? 3. Have you done any research on gps trackers for velocity and if so what brand do you find to be the most useful for sprinters as most seem to be build for team sports and May not give the most applicable data. Hope you had a good day. Looks hot in Arizona

@derontariuswiscenlitago5379 2 жыл бұрын

Hey I’m obviously not Cody haha but I’d recommend the StatsPro GPS, gives you the number of Accelerations, Max Velocity, Step Balance, Time you’ve been training, High Speed Yardage and can pair with a heart monitor as well. You can also do a live session, so you can see how fast you are going at the moment and track data while training!

@Kevin-ou3xe 2 жыл бұрын

@@derontariuswiscenlitago5379 awesome thank you for the information I appreciate it!

@ATHLETE.X 2 жыл бұрын

1. I've hit as fast as .92 at 70m and .91 at 60m, but yeah I need better speed endurance. Yesterday I was able to hit .94 on other reps in the 50-60m zone, and revently .96 at 80m, but still I've got work to do in the speed endurance realm. Regardless I've learned some things about myself programming-wise that I think will help put me in better shape next season. 2. Freelap is accurate enough, but there may be times where its off by .01 or something. Its good enough for my purposes though. 3. I've looked into them but I do not trust their reliability yet unless you get something like the Mclloyd system which is pretty expensive. Many people report issues with the popular systems, such as STATSports, where they can't connect or the data is inconsistent. I might be more interested in something like Plantiga insoles which give ground contact data.

@Kevin-ou3xe 2 жыл бұрын

@@ATHLETE.X I appreciate the reply! 0.91 is very fast. That would put you in that 10.3high 10.4 low range with some solid speed endurance work. Ok yea I have a few smart speed gates but they’re way too expensive to use for an entire 100m. Accuracy is key for a tracker so yea not worth it if the data isn’t there. I’ve never heard of those insoles but will do some research on them. Thanks again!

@YohanBlake-hy7gb 2 жыл бұрын

With that 30m fly time what shape do you think you’re in right now? 10.3-10.5?

@ATHLETE.X 2 жыл бұрын

Last time I ran a PR which was 2.81 (so only .02 different), I ran 10.66 that day. I think it would depend a lot on my acceleration, as my 0-30m time will vary from 3.8 to 4.0 depending on the day and the rep. Regardless I see 10.6 in the cards as long as I execute a good technical race.

@KX5Kat 2 жыл бұрын

Got glute issues after too much top speed work and plyo. There's a stiffness and soreness right inside the left glute that I feel when doing RDLs, sitting too long or stretching out the glute. It's subsided, but after 2 weeks it's still there. Is it time to strengthen it with RDLs (light load) and some light plyo or should I completely leave any glute exercises/track work out till it completely heals? Most of the stuff on Google only focuses on distance runner's injuries, not sprinter's issues. Cheers

@ATHLETE.X 2 жыл бұрын

I think some lighter, slower RDL's could be a good idea. I'd also consider various low load glute/hip exercises that you'd maybe see touted as a "glute activation circuit" or whatever. Laying on your side doing leg raises, clam shells, etc. Main goal here would be to activate and drive a lot of blood flow in there to encourage healing. If there's no sharp pain, then I'd stick with the slower strength training in moderate to high reps and see if that helps. Since the season is basically done, I'd stay away from fast sprinting or other reactive movements until the tightness and pain goes away. You can still do stiff ankle hops or similar exercises since they don't affect the glute much.

@KX5Kat 2 жыл бұрын

@@ATHLETE.X Many thanks, glad you agree that training around it and doing mild glute work to get the blood flowing is better than sitting and doing nothing. Luckily it's more stiffness and soreness when the muscle is stretched than a sharp pain.

@orlandomsoto 2 жыл бұрын

How hot were you doing the post training break down? Haha looking beach cool Cody

@ATHLETE.X 2 жыл бұрын

I brought a big thing of cold water that I dunked my hands into between reps so that helped keep my core temp lower. But yeah it was hot lol

@ahhhuchiha3834 Жыл бұрын

Can you send a link to the timer you use? Thanks

@user-ze3sg6ix1u 11 ай бұрын

Hey dude whats your 30m accelaeration time without reaction?

@ysireland 2 жыл бұрын

I have my last big meet next weekend 9th&10th I normally train at the track on Tuesday and Thursday. I’m assuming next Thursday will be a light blocks session so what would you recommend to do earlier next week based on what you’ve mentioned in this video to best prepare? Thanks

@ATHLETE.X 2 жыл бұрын

If it were me I would do a little bit of acceleration and either speed or short speed endurance, but keep the volume very low. Before my 10.80 a couple weeks ago I did 370m total sprinting on Tuesday, but some of that was assisted so it was easier, and then Thursday I did 210m of volume. Tuesday was assisted accels, assisted fly's, and 2x60m from blocks. Thursday was 3x30m, 3x40m. Goal was 95% speed, so fast and relaxed, not straining and overworking yourself. I'm not saying you should do this specifically but its at least an example. The week before my biggest session was 590m total, so the two sessions that week were less volume than one of my sessions the week prior.

@ysireland 2 жыл бұрын

@@ATHLETE.X appreciate the reply and your content man

@ПавелСухоруков-б7ю Жыл бұрын

Good afternoon. Can you tell me exactly how you measure time on the segments and where I can buy this equipment?

@ATHLETE.X Жыл бұрын

Hey, I use the Freelap. Here is some info on it: sprintingworkouts.com/blogs/training-equipment/freelap-timing-system-review

@Coltrain-qz5gl Жыл бұрын

What sort of time over the 30 fly would you need if you were to be shooting for a sub 12 100m. My best is 3.25 and that’s gotten me 12.10. Haven’t beaten it in two years.

@theonemdizzle 8 ай бұрын

I got 3.25 and I’ve ran 11.3

@lundoren5240 4 ай бұрын

@@theonemdizzledamn so me who runs like a high 12 prolly running a 4 😂