ACCELERATION & TECHNICAL TRACK WORK | Elite Sprint Training Week | The Speed Operation #9

Episode 9 of The Speed Operation is here! This week I step back into the starting blocks, moving towards peak training intensity as we approach testing week and the indoor sprint season. It's week 15 of my journey to the 2024 track & field summer season where the main goals are the European Championships and the Olympic Games.
The week has been massively successful, making solid progress with higher intensity speed endurance sessions along with surprising myself with my blocks acceleration technique!
Things are shaping up nicely going into our end of year testing week in which we will be testing my top speed, acceleration profile, and maximum strength.
Please make sure to like, subscribe, and leave a comment if there's anything you want to see in the future.
Thanks for watching!
Instagram: @ joeferguson100
...
Music: Power Structure Records
...
Editing Enquiries: @ saintfrancium
...
#thespeedoperation #speedtraining #parisolympics #200m #teamgb #athletics #sprinting #trackandfield #acceleration #tracktips

[@dTristras]

That bench, shoulders and squat... crazy power for your size !!!! and you look really sharp on the blocks

[@joeferguson200]

Thank you!🙏🏼 Hopefully I’ll sharpen up even more over the next couple of weeks, we have testing week coming up!

[@dTristras]

I'm really curious as to how powerful you are for your weight. I'd say decades ago many athletes got stronger at the expense of putting on too much weight. I wonder if today's training methods are based on heavy lifts at low reps.

[@Leonidas-eu9bb]

i think relative general strength is a good indicator for an athletes performance potential. But it's not as important as some want it to be. Obviously sprinting needs strength but in my experience it's very specific strength the we should aim for. There are tousands of athletes with cracy strength numbers (in the basic lifts), but rarely is anyones running speed at world class level or even close. A very important assessment: Strength won't build speed. But speed can build strength. The more advanced/elite one becomes the better/smarter/more specific the training/stimuli has to become to improve further. @@dTristras​

[@tsicksprints424]

Love these videos ⚡

[@joeferguson200]

Really appreciate it!🙏🏼

[@theneoathlete]

Awesome video! 🔥

[@joeferguson200]

Thank you!🙏🏼

[@aronnbrownfan]

🐐

[@joeferguson200]

🙏🏼🔥

[@Ju-jitsu1]

I don’t have a coach soo I need to creat my own training program Keep up the good work ❤️

[@joeferguson200]

I hope the videos can help! Thank you🙏🏼

[@palonso1609]

The video does help, thank you! @@joeferguson200

[@praiseolatoke]

💎💎💎💎

[@joeferguson200]

🔥🙏🏼

[@TDB36]

hi joe this is a strange question but i’m just curious how u did sprinting growing up im an u17 sprinter and im thinking abt my future for example did u go to a college in america for track or did u stay in the UK? all the best and have a great new year

[@joeferguson200]

Hi, I’ve been based in the UK for my entire career so far, and with my current coach since 2017 as a 17 year old. A lot of people I know have had success overseas at the US colleges but honestly it just comes down to what you find works for you and what environment you want to be in. For me I found that I’d been making solid progress year-on-year so it made sense to stay in the UK with my setup and continue with what has been working for me. Likewise all the best and happy new year!

[@enzoconstantino1849]

Was looking for another sprinter to watch after binging Mathias and now I'm here and a fan! I was wondering what is your block configuration e.g. 2 steps front foot, 3 steps rear foot. Just curious as it's been a struggle to find the right position for me.

[@joeferguson200]

I’m glad you found the channel and are enjoying the content! My block setup is the classic 2 and 3 step but with a couple extra centimetres after 2 steps, and an extra couple inches after 3 steps. It’s worth playing around the the block height settings too as that can make a difference depending on where you’re comfortable getting your heel back onto the block in the set position

[@gothops2632]

Your strength to weight ratio is really high, to be honest, mate! I won't lie, if you trained for powerlifting, I think you would be competitive in that sport too, to be fair.

[@joeferguson200]

Thank you! I’m still working on it but improving my power:weight has really made all the difference the last few years

[@solem4311]

great job man! what model of spykes would you recommend?

[@joeferguson200]

Thank you! I wear the Adidas Prime SP2 and they serve me well

[@CKnight1983]

Left arm/shoulder is a little weaker so it's transferring away to the right arm on your bench.

[@joeferguson200]

That’s interesting, I would agree that my left shoulder is slightly weaker too so I’ll try and address it. Sometimes if I focus enough I can fix it but it tends to be back and forth, thanks for the comment!🙏🏼

[@seanthompson2077]

What’s a typical weeks training look like? Number of sessions on track etc

[@joeferguson200]

During winter foundation blocks we do 3X track 3X gym and 1X circuits. We slowly reduce the volume as we gear towards competition where we’ll drop the circuits and focus on more technical aspects of training

[@seanthompson2077]

@@joeferguson200 thanks. love the content. Good luck with the outdoor season mate.

[@ellafrost8860]

This video was so engaging!! 🤌🏼 Can’t wait to see your progress in the blocks and the testing week ❤️

[@joeferguson200]

Let’s go! It’s going in the right direction🙏🏼❤️‍🔥

[@dawidzoldowicz49]

What sort of session would you do on the bike?

[@joeferguson200]

It depends if it’s a speed or endurance day- as a rule of thumb increase the workload (I.e. seconds spent running X2.5 = Time spent on the bike) and halve the recovery time from a track session to bike session.

[@dawidzoldowicz49]

@@joeferguson200 I appreciate the reply man thank you!

[@tsaplin2528]

Bruh what’s your height?

[@joeferguson200]

5”10

[@Leonidas-eu9bb]

how is it possible to weigh 70kg with relative long limbs to be that strong..

[@joeferguson200]

It’s taken a lot of years to reach this point and the fast-twitch genetics must help! To be fair I have shorter-than-average wingspan for 5”10 which helps me on pressing movements

[@leonf200m]

can’t believe your the exact same height and weight as me The power to weight ratio is ridiculous i thought benching 95 for 1 was good at 70 until i saw this 🥲 Keep working hard you will be smashing that 200 pb this season A very low 20 is possible i think especially with the way your 100 was last szn despite unfortunate circumstances

[@joeferguson200]

95 is still very strong! Thanks a lot hopefully it’s gonna be a great year🙏🏼