The Simple & Effective Way To Progress Speed Training

[@ATHLETE.X]

0:00 - Intro 1:45 - Where To Start 5:05 - Progression 1 9:58 - Progression 2 11:28 - Progression 3 14:55 - Progression 4 17:50 - Long Term Progressions Over Multiple Years 20:49 - Conclusion

[@PeteyPerformance]

This video is incredible. High value content delivered in a digestible and attractive way. Clear and comprehensive. I'm sure the views will continue to climb on this for a number of years.

[@Xaxaxa43]

Would be interested in a video on your nutrition/bodyweight. When should you cut weight/when should you try to put on muscle etc Haven’t seen much videos about this from track guys. Great content as always

[@WardenCommander.]

Agreed on that.

[@e3017]

It's mindblowing how much it is said in 24'. The elegance of the theory behind everything is great. 90% of the work/strategy every coach could look for is explained here! Thanks Cody!

[@markjoseph1320]

Great video pops! Lower back muscles are looking heroic!🚀

[@itsinis]

Super helpful. Thank you!

[@tudororza]

For the second progression, let's say I accelerate for 20 meters. During those 20 meters, I don't reach my top speed. Should I keep accelerating through the fly zone, or just ease off and maintain that speed? Thank you for this video! I try on my own, and your videos are truly godsend. I take notes from your videos like it's a college course 😅.

[@danielashman1753]

Good video Sir. I appreciate how you deal w specifics. For speed endurance, is this helpful for developing max velocity? Or is this more important mainly in terms of specifically racing 100m?

[@ATHLETE.X]

Thank you. I would say that short speed endurance does, but its taxing and it takes a little while to build up to doing it at a high enough intensity level to impact speed. So if you feel like fly 20s and 30's are not doing it for you anymore, I'd spend more time on going a little longer. If you get gassed by 50-60m, keep working those middle zones until its easy.

[@El_Suertero]

To avoid or break the plateau you should not only incorporate in-and-outs, but include some work when you hit some 100%+ of your maxV. Also varying intensities even more, like some technical runs in 70-90% zone, focusing on correct biomechanical behavior (proper technique). So if you got "speed barrier", you should re-assess your schedule and plan so it will have enough variability in intensities (does your plan include work in submaximal, maximal and supramaximal zones and add if some is missing). Also I would start with 10sec max distance as reference point for any specific athlete (what max distance he can run in 10 sec), that way you can adjust other "training" distances individually to any athlete of any age. But if that athlete already quite know what and how is it to run fast. If you have like very slow kid, that mean he is too weak to run fast and for this case I see the downhill sprinting as best solution to that problem (how to get weak kid or youth athlete to run fast, to show his brain what is "sprinting" and this will consistently make him stronger simultaneously due to specificity of downhill sprinting). Thanks for the video, some food to think about. P.S. Your 30m split time looks strong, but I've noticed that your split times above it (30-60m) are pretty stagnating. But ideally you 10m split times should improve till 60m mark ( every 10m should be faster than previous even if it only .01 sec. So in 60m you should reach 95% of your maxV, next 20m up to 80m is other 5%, and 20 from 80m you should try to maintain your maxV. And the problem, I suppose, is in biomechanics of your acceleration, look like you're going upstraight too early or too soon (like about 10th step), but your angles should bee more acute untill 15th step and increase gradually and smoothly after this. And I think this is where you lost your tens of a second in times, like 0.2sec minimum.

[@basmo6803]

Great stuff as always. I'm not understanding your statements on increasing your acceleration zone (especially when increasing your zone time) compared to flying sprint zone. Are you not supposed to focus on increasing speed during flying sprint zone? Or is the focus to maintain?

[@ATHLETE.X]

Thanks bro. The goal with a flying sprint zone is to reach the highest velocity of the sprint while in the flying sprint zone. If you do short speed work you should try to hit the highest velocity at the end of the distance, because in a 100m you'd still be accelerating. In maximal speed runs you are trying it hit it somewhere in the zone and maintain as best as possible for the duration of the sprint. You keep the acceleration short if you want to place a limit on the velocity you're able to reach, such as after a training break or with less experienced athletes. You increase the acceleration distance when you want to get closer to, or hit, your maximal velocity. Then as you start to accommodate to sprinting at your maximal velocity and show your ability to maintain technique at speed, you then increase the flying distance.

[@allenjenkins4807]

Coach, my brother in jah, how would the program change for a 400m specialist?

[@eriklynch7037]

yes! I'm curious too!

[@TheChinaPlay]

I like this philosophy of speed training. Very logical and straightforward. Kind of like progressive overload in weight lifting. So how would you incorporate speed endurance into this type of training? I'm talking the 150m - 300m reps. Two sessions per week of each, speed and speed endurance? When I hear pros talk about training, seems like many start their season doing over distance speed endurance and then closer to championship season begin the speed training with the objective of reaching peak during a major meet. Thoughts?

[@medogerty6013]

As a pure 100m athlete, you never need to run further than 150m. Unless you are fully out of shape and need some stamina training to be able to effectively complete a workout.

[@TheChinaPlay]

@@medogerty6013 Okay, yes I've heard that philosophy before. Reality is, unless your a pro, your program will require you to run as many events as they can. HS and D1-3 sprinters often running 100m, 4x1, 200m, and maybe even a 4x4 or jumps depending. I've noticed with myself it doesn't work and I end up being good at 150 but not 200m or 100m, but there is something to having plenty of gas left at the end of a race. Look at Noah Lyles in the 100 or Tebogo, Fred Kerely, Gabby Thomas, Julia Alfred, they all do overdistance.

[@medogerty6013]

@@TheChinaPlay That’s true. Me personally, I strictly train for the 100. If I run a 200 or 400, it’s going to be off of 100 training alone. Which will still produce good times, but not optimal for the 2 and 4. But I run collegiate club, so our team lets me train for what I want to train for. I’ll take a 10.9 even if that means running a 22.5 and 51. If I trained for all 3, maybe I’d be running 11.1, 22.3, and 50. But I’d much rather have the sub 11.

[@justinsincoise6693]

Interesting.

[@BDR-yo6ss]

If you have you made a lot of improvement in the past year, say going from the low 11's to the mid to low 10's, would it make sense to extend the speed work reps to 70+ when in the past Ive only really gone to 60 at full intensity? Considering Ive raised my threshold such that I barely even hit top speed in a 60 rep now. Given this change how would you go about volume of these reps, lower it because you're stressing the system more?

[@ATHLETE.X]

Yeah I’d increase the distance and keep volume low, maximizing intensity and quality. You have to demand perfect execution from yourself. 2-3 x 70-90m at 100% should be pretty taxing if run all out.

[@royekkel2556]

Short endurance in seconds instead of meters what would you say ? 7-10 sec

[@ATHLETE.X]

Yep

[@rijinabraham1662]

❤

[@torrancemccray2274]

Question

[@kaiphan6335]

Should I modify the 200m pdf program to follow this speed work progression?

[@ATHLETE.X]

Initially you could shorten the distances but I would progress up once you feel comfortable on the shorter stuff

[@lgolding4400]

What if you are not running in the 10’s, say you are 11mid range, should i keep only working on acceleration weekly until i can handle longer work? Such as past the 60m range

[@ATHLETE.X]

I would still lengthen out the sprints into the 50-70m range. Then I’d add in one longer rep (70-90m) and gradually shift the workload more toward the longer speed/short SE work as you see yourself making progress.

[@shanindtheeed]

Thanks a lot Cody, really helpful.