3 Workouts For Sprinters: Acceleration, Strength, Speed Endurance

Here are 3 workouts for sprinters from this week. This includes an acceleration sprinting workout, a strength & power workout, and a speed endurance workout with resisted sprints for warm up.
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[@ATHLETE.X]

Programs: sprintingworkouts.com Instagram: instagram.com/athlete.x

[@BernardosTraining]

Post college sprint training is such an art I’ve found… so many factors and listening to your body is prob the most important factor…

[@ATHLETE.X]

Yeah man it really is an art. “Everything works but nothing works forever” sort of thing. A big KPI for me is consistency, both with avoiding training breaks and also avoiding too much chaos from a programming standpoint. It’s easy to want to constantly change things but I find I need 2-3 weeks with a similar work scheme before I should change things.

[@philipmcluskey6805]

Great stuff - loved it.

[@geewhizz8588]

Still trying to compete/improve at 30 years old while simultaneously learning a new career (hospital administration) and starting assistant coaching for collegiate track makes training myself a difficult challenge. But you make it a lot easier. Appreciate your willingness to share your knowledge brotha 🙏🏾🔥🔥

[@Messup7654]

How’s it going a year later?

[@jangshersingh573]

Wonderful content bro keep it up

[@balamuruganmaniam5434]

These workouts can do before Championship

[@Conanbomber5952]

My opinion is if you're a beginner stay away from these exercises in the gym, the only thing they will do is help you jump higher. Cody can find benefit from them as he has developed a good foot turnover cycle while sprinting and simply knows how to sprint.

[@ATHLETE.X]

Yeah you’re right. My high school athletes are doing basic things goblet squats, RDLs, lunges, and stiff ankle hops.

[@runituptv11]

What’s your PR in the 100m?

[@ATHLETE.X]

10.69/10.66w

[@Son_of_YAOH]

What timing system do u use to track your splits ? Been watching your videos for years, I appreciate what you do.

[@GamingSpiral]

In these videos the yellow things are freelap timing. They cost a lot but if you can afford them and would use them often like Cody does it seems to be worth it

[@cooper10001]

Thank you for your videos. How do you measure split times? New to sprint training. Thank you.

[@ATHLETE.X]

Thanks Cooper. I use the freelap: sprintingworkouts.com/blogs/training-equipment/freelap-timing-system-review

[@cooper10001]

@@ATHLETE.X Thank you so much for sharing your knowledge and experience!

[@sedricrobinson9499]

What does adding the bands do to the hack squat machine? I have a Supercat machine I use for squats and am thinking about adding bands to it.

[@ATHLETE.X]

Bands basically make it so you have high resistance through the whole range of motion. With normal weight alone, it’s lighter at the top if you accelerate the bar a lot and it flies off your back. Bands you can push hard through the whole range of motion like an isokinetic strength machine. They’re also useful for reactive work since they’ll accelerate the bar down faster than gravity alone.

[@sedricrobinson9499]

@@ATHLETE.X Thank you for replying!

[@multiorangestudios5489]

What is your average 10m fly time or split between 20-30 and 30 and 40?

[@ATHLETE.X]

My fastest ever: 10-20: 1.05 20-30: 0.92 30-40: 0.92 40-50: 0.91 Lately it’s been more like: 10-20: 1.07-1.15 20-30: 0.99-1.05 30-40: .93-.99 40-50: 0.94-0.96

[@BDR-yo6ss]

​@@ATHLETE.X do you think you will ever break .9?

[@ATHLETE.X]

@@BDR-yo6ss yeah it’s gonna happen!

[@Aaron-on5ik]

Do you like the freelap system?

[@Kitiwake]

Beautiful posture.

[@musicwithtouka3617]

can u comment a link to get the exergenie pls

[@ATHLETE.X]

I use the 200’ one: shop.thrivecart.com/speed-trainer-x-harness-system-200-line/?affiliate=athletex

[@Hengel_Andrews]

You’ve been listening to the Just Fly podcast too. I love that pod too, but damn they go too deep sometimes.

[@Leonidas-eu9bb]

that podcasts was the best interview from a sprint trainer i heard. Randy Huntington is so smart.

[@ATHLETE.X]

I think the Rolf Ohman episodes on the Mike & Brooker podcast are worth listening too. Just fly is cool when it’s a good guest but some of the episodes are questionable.

[@coachbsportsperformancecoa945]

Your legs aren’t fatigued from day 1 on day 2

[@matthewkaram9615]

🤝

[@justinsincoise6693]

Have you ever tried the parachute work out? Helps increase your midrange speed.

[@wow3529]

It wouldn’t help because it gives you resistance so you run at a slower speed, would more-so help acceleration and would develop type IIa so less beneficial for sprinting

[@ATHLETE.X]

I’ve used them for 30-50m sprints. It’s better than nothing but i like the exergenie better.

[@vivinvincent692]

🙏🙏👍