4 Tips For Better Speed Workouts You Can Implement Today

Here are 4 tips that will help you maximize the efficacy of your speed workouts, so you can get the most out of your sprint training. If you want to sprint faster, this video is for you.
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00:15 - Doing Speed When You Feel Good
0:52 - Pick The Right Distances For Speed Work
03:14 - Avoid Doing Too Many Sprints
03:55 - Pick The Right Starting Method
06:41 - Example Speed Workout Recap

[@ATHLETE.X]

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[@ispgravy4233]

You should make videos on isometrics and stretching for sprinters

[@ATHLETE.X]

Thanks for the idea! 💪🏽💪🏽

[@ispgravy4233]

@@ATHLETE.Xnp looking forward to the videos have learned a lot from you

[@Uchitagi]

absolutely

[@coachojoi8]

X you are 20 years ahead of your time. Great lecture

[@ATHLETE.X]

Thank you coach!!

[@coachojoi8]

​@@ATHLETE.Xhow can I help a sprinter whom have worked with for over 10 years...his running mechanics has improved but keeps running 12.00 seconds in the 100 meters despite changes, PLYOMETRICS, weight lifting, striking centre of gravity etc?

[@BTurn5]

Completely agree on all points. Good stuff!

[@FrankyMatlock-ti4di]

Respected Cody..hi. .👍👍🇺🇸 May i ask you... What is the ideal time to start preparing before an olympic or world championship? And how much do you think a professional sprinter should train in a week? Including strength and speed work? Thx.. Stay blessed.. Trent F. M

[@SuperhumanTroy]

Love your content bro. Just got your 100M program

[@ATHLETE.X]

Thanks Troy! You’re channel is great man. I appreciate your support 💪🏽💪🏽

[@alissonbrazilianrunner]

Thank you! I am going to the gym next month in order to get stronger so that I am going to be able to train sprinting.

[@ATHLETE.X]

That’s what helped me get back to sprinting. Taking time away from fast stuff to just build a base of strength and let all my tendons chill out. Then introduced one low volume submaximal sprint session weekly and progressed up from there as my body allowed.

[@alissonbrazilianrunner]

@@ATHLETE.X pretty awesome way to approach sprinting. That's exactly I what I expecting to do to me. Become stronger and then add to it some explosion and peak velocity trainings for being a better athlete and as a result sprint lower times for 2 and one hundred metres.

[@davidperez.901]

Good advice ❤️🙏

[@dheerajthakur9501]

Thanks sir 🙏

[@kaiphan6335]

What are other forms of dynamic starts other than than drop ins?

[@ATHLETE.X]

Walking start, 2 point rolling start (like rolling forward while half crouched), falling start are some ideas

[@oceanxiv]

Spot on content - all the important nuanses covered in a short straight forward manner. Thank you very much!

[@ATHLETE.X]

Thanks for watching!

[@BaileeGunlin]

Should I strike down or pull back when sprinting. I don't feel my hamstring working when sprinting

[@loganwhite3161]

Great insight, thanks 🔥💨

[@ervis5996]

Awesome stuff! Top Speed is the one issue in my race that definitely needs to be addressed. How do you ease into speed training after injury? Body feels a bit afraid to hit max speed, even after 6 months of general prep (accelerations, slow heavy lifting).

[@26Bibles]

Start at a fast velocity you know you can hit and slowly increase intensity/velocity over time

[@vtafuto77]

Hey Cody, You mentioned not doing too long of reps to get into speed endurance territory, or do so many reps that the body picks up on capacity rather than speed. Does the same apply to lifting after the workout? For example, if you were to do 3 flying 30s, would doing a lift afterwards send mixed signals to the body? Like 3 sets of 3 cleans, squats, RDLs, etc. during a speed development phase, I wouldn’t lift super heavy after the speed workout, it’d be quicker. Thoughts?

[@justinsincoise6693]

Top speed training.

[@Andrembramwell]

wow which track is this?!

[@ivanmack1673]

Hey Cody, I'm 42 living in Colorado and prepping for indoor meets in January & February. I'm a HS coach as well. Currently about 11.3-11.5 sprinter. Into some heavy training right now. I will be heading to AZ the week of Thanksgiving. Any chance to get a track training session in?

[@ATHLETE.X]

Hey Ivan, unfortunately I am in Southern California now, otherwise I would definitely be down to meet up!

[@femitheafricanflash]

Wow you're exactly who I've beem looking for, an intuitive coach. Can i come train with you?

[@ATHLETE.X]

If you end up in Southern California, hit me up!

[@femitheafricanflash]

Im currently in Africa, im working on getting a visa. I need to change my location to really immerse myself in the character. To have a paradigm shift, if you know what i mean. Im fully capable of sustaining and surporting myself as my family owns a wholesale/retail frozen foods business and i also have a small business i run online. The only thing left for my visa is to get a sponsor, as i dont have family there and its required by the immigration office. If its possible for you to vouch for me that im coming to train with you its done. I need to do this, i dont want my talent to waste, as we dont have access to facility or training equipment like you guys. I know this sounds weird but if u just believe and take a leap of faith, our lives will change forever. I am already the fastest person alive i just need u to believe me and help me get down the technicality of sprinting

[@SuperhumanTroy]

Any tips on sprinting shoes? I have spikes but do you recommend training in them? I notice you have Brooks in your description but isn’t that for longer distance ?

[@ispgravy4233]

Only use spikes for max velocity. Other than that use normal trainers or flats. Spikes are hard on your feet and ankles and could cause shin splints to newer runners

[@___Troy___]

yeah i've been having some issues with shin splints and achilles pain cause i've been using spikes every training day. What trainers/flats do you recommend @@ispgravy4233

[@ATHLETE.X]

I use spikes any time I’m running fast, but use the brooks to warm up, do bounds, etc. Im going to review the Antepes muscle runner soon, that might be a good hybrid option if you want something like a running shoe that’s designed for sprints. As time has gone on, I feel much more comfortable and less injury prone in spikes, but that’s taken years of sprinting. basically any time I sprint I’ll be in spikes.

[@ispgravy4233]

@@___Troy___I use Nike Pegasus 39’s (I believe). Any running shoe/trainer is fine. Best not to be super concerned with trivial stuff like that. Try on some shoes at a local store if you can, whatever feels best for you will be the best for you

[@ispgravy4233]

@@___Troy___also if you are getting shin splints make sure to foam roll and stretch calves (and ice shins if their is moderate pain). Also strengthen the calf and tib muscles, and do pogos for ankle stiffness and strength

[@Thomas_Christian_2025_TF]

Can I still reach my highest speed with doing a drop in start as opposed to a start from the ground? I don’t know why, but I feel like I will run a slower max speed without starting from blocks.

[@josephmorse859]

My son is 14, a freshman (5'10" - 140lbs) about average speed but has zero sprint training. He isn't looking to run track this spring (3 months from now), but potentially next year (15 months out). If you were starting over at 14, what would you focus on first? Sprinting form, weight room, plyos, starts, top speed? Just not sure what the order of focus should be, thx!

[@26Bibles]

From doing years of research, he’ll benefit a lot from doing 2 max speed days where he’s sprinting like a 30 yard dash or 40 yard dash 3 times each day. For the other days general strength and plyos are great complements at a low volume.

[@26Bibles]

I’ve got my brother from 18.8 mph to 20.8 mph in 1 year doing this. He had to learn speed as a skill tho and I fixed his form

[@RandomFactss_17]

how to know when i'am already at my top speed?

[@carlorodella4612]

This is a GPP speed program?

[@Leo-yn5fx]

I dont think you ever posted a video on what shoes you rec for sprinting have you?

[@jameshegeman5660]

Shoes are highly specific to the individual, so I’m not sure it makes much sense even for an elite athlete to make a video recommending a particular shoe. You just have to try a bunch of different brands/shoes and see what works for you. For any shoe out there: (i) There will exist some athlete who is going to run fast in that shoe; and (ii) There will exist a different, fast, athlete for whom that shoe doesn’t work, or causes injury.

[@Leo-yn5fx]

@@jameshegeman5660Thats a good answer cause i just sprint in regular black nikes(non specific) and they work fine for me in maximal work!

[@zannon7]

I’m a soccer player but I’m trying to win some track events coming up mostly 100m,but I got a question, if I’m sprinting 2 times a week and I’m usually running/jogging(I don’t usually run at max velocity) a lot in soccer practice like 5 days a week,then how many leg strength sessions should I do at the gym? Should I do 1 max strength leg day and another leg day focused on medium weight with more speed? Or 1 max strength leg day would be enough? Right now I’m running like a 12s 100m :/ I’m trying to reach sub 11.5

[@fatmansprinter]

None in athletics season. My son played football last season (until April) he then ran 10.75 in the summer. Play football and sprint a couple times a week he went from 11.73 to 10.75 in a season doing that.

[@zannon7]

@@fatmansprinter oh wow 10.75 is fast. Right now tho I'm not really playing any tournament so would 1 or 2 leg sessions be enough? I sometimes do plyos also

[@bui340]

As a former soccer player my main solution for regaining speed was different variants of stretching with the the toes pointing out. Helps to get rid of resistance that slow down the lifting of the leg.

[@Sohel----]

I'm a beginner running 12.25 -12.30 in 100m ..my start is not perfect yet ...so I incorporate block starts on my speed days ...like 3×50m block starts and 3×50m drop in starts ...is that okay?

[@BrilliantMind123]

I think if you want to have better start do acceleration days just distance between 10-30m alternating starts like block start, falling start... and plyos like broad jumps.

[@Sohel----]

@@BrilliantMind123 yes I do acceleration days 2x a week within a distance of 30meters ...and I do plyos like power skips,bounding ,broad jumps as a warmup

[@BrilliantMind123]

@@Sohel---- first, plyos has to be after sprints, so plyos are high intensity exercises, you have to start warm up jogging 2min, doing dynamic stretching, then sprint drills (i recommend you a skip, b skip, and skipping, the basic ones, or if you want more specific do acceleration drills) then you do sprints (acceleration days i recommend you 3x10m, 3x20m, and 3x30m, resting 1min per 10m, so for 30m=3 min rest) and then you do plyometrics for acceleration that i recomend you broad jumps (2x3 rep), triple broad jumps (2x2 rep) and then you can do box jumps or squat jumps to increase vertical power, but that would be better on pure speed days, after the broad jumps i would do gym (squats and deadlifts are the most important), so that would be a good acceleration day, if you have more asks tell me.

[@NationalKidFootballLeague.]

Im pretty fast

[@jamin634]

you sure those arent yards? mens hurdle marks are 10yds i think

[@ATHLETE.X]

I measure with a measuring wheel, I don’t use hurdle marks.

[@jamin634]

those are amazing times. love the content. thank you for sharing the knowledge

[@ATHLETE.X]

@@jamin634 thanks for watching and your kind words!