How Often Should You Sprint & Lift For Speed Development?

If you want to sprint faster, you need to train enough to cause adaptation while ensuring you are able to recover from your training. This video discusses the topic of how often you should sprint and lift in your speed development training, giving you things to consider as you go about setting up your sprinting workouts and sprint training program.
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00:19 - Factors To Consider
05:41 - Research & Anecdotal Experience
09:59 - How Can You Approach Your Training?

[@ATHLETE.X]

Join my training group: sprintingworkouts.com Twitter: x.com/codybidlow Instagram: Instagram.com/Athlete.x

[@europaeuropa3673]

Inflammation is my No 1 enemy. I am learning how to minimize inflammation.

[@AuggieTB]

Would absolutely say pack In strawberries, blueberries, raspberries. High antioxidants and sugars for fast energy. Kept me healthy and pain free. Also avoid high amounts of processed sugar in your everyday diet.

[@ATHLETE.X]

@AuggieTB also avoid bananas when eating berries. They block most of the flavanols from being absorbed by your body. The first thing I usually eat in the AM is a berry + collagen smoothie

[@Messup7654]

Get more vitamins and minerals in by getting more fruits in and drinking more water

[@theanomaly3038]

Eat half of raw onion, its an ancient remedy

[@saint-simon1134]

Omega 3. eat fish and get fish oil supplements

[@Brinb]

Great video very informative. Thank you.

[@alissonbrazilianrunner]

Oh man! Thank you very much for this approach. I am injuried but if I get healthy again I will consider everything you said.

[@JazzyPets37]

Very good video. It's all very true that for mere mortals who are aiming to improve their sprinting - there are so many things to consider when working out a training programme. It's vitally important a coach, or the athlete him/herself takes into account the strengths of weaknesses at play. From personal experience- as a Masters Sprinter pushing fifty years old, it's especially difficult trying to compete on consecutive weeks without picking up a strain. There were no injury or fatigue issues during the Winter off season period (Here in New Zealand) which included at least one high intensity track session a week on grass, turf or sand on the beach. However, the combination of greater pressure on the body that competition brings, along with competing on the hard surface of an all weather track just seem to prolong fatigue, and accelerate a build up in the soft tissues.

[@whoknows8223]

Tldw: 12:15 rotate between 2 & 3 times per week (for sprinting)

[@WillDaPill07]

Bless you bro.

[@whoknows8223]

@@WillDaPill07 cheers

[@user-ze3sg6ix1u]

Thank you lol

[@ivanmack21]

Excellent! Many coaches fail to understand this. Probably because most can't relate to how their athletes feel before, during and after training, since they themselves aren't training to any degree.

[@loganwhite3161]

Looking good Cody🔥💨 thanks for sharing

[@ATHLETE.X]

Thanks Logan! This was my first week in a while sprinting more than once in a week. Starting to feel better 💪🏽

[@timrileytraining]

Phenomenal video. Well done.

[@ATHLETE.X]

Thanks Tim!

[@dwightgould4368]

Hey Cody love the content! I'm having an issue with feet going flat after about the 4th step leaving the blocks. You think you can make a vid on ankle stiffness and or what causes landing flat? Keep doing your thing, you're an inspiration.

[@Messup7654]

Your just landing as you get more upright you should start striking more directly under you and behind you in the first few steps. That’s a form issue so do foot strike drills like a skips and b skips but for ankle stiffness do hops, single leg if you can pogos are great to for a quicker gct

[@ervis5996]

Good timing, had a glute injury 3 weeks ago and was out for 2 weeks cause of it. I was sprinting 3 times a week and doing heavy strength sessions 2 times a week (right after the 2 intense sprint sessions). Thanks for the informative info as always!

[@ATHLETE.X]

Hope you feel better man. Thanks for watching.

[@ervis5996]

@@ATHLETE.X Thank you brother! Sub 11 coming this year! 💪

[@markjellisontrainingfit]

any insight on tissue tolerance and strengthening pre-season. I think ground surface is something people overlook and for me, in my mid-40’s - to sprint several times in one week would destroy my tissue, I agree!

[@jameshegeman5660]

I am not young either, and I’ve had good success with 96 hours (4 days) between sessions. Sometimes 5 days. So 2 speed workouts every 8 or 9 days. I can do 2 per 7 days, but they often aren’t quite as good. As far as tissue integrity, my personal recommendation is the old-school standard: Full-range strength training (careful on the volume) + low-intensity static stretching.

[@ispgravy4233]

Make a video on stretching and mobility drills for sprinters Also on isometrics for sprinters

[@Messup7654]

Flow high performance has a video on isometrics for sprinters

[@ispgravy4233]

@@Messup7654 I’ll check it out

[@totallyraw1313]

Cracker of a video, Codes 👍 Here's what works for me: Mon : Starts + top speed + heavy lower body Tues : off Wed: long tempo + upper body Thurs : short tempo Friday : speed endurance + plyos/light lower body Sat: off Sun : short tempo Do this for 2 weeks, then in 3rd week do light weights on Monday. Repeat

[@ATHLETE.X]

Thanks bro, I like that weekly setup! Makes a lot of sense to me. Appreciate you sharing.

[@user-ze3sg6ix1u]

Whats the purpose if tempo runs? I think id rather put the top speed session on one of those days instead and thatd be a good regimen

[@totallyraw1313]

@user-ze3sg6ix1u That’s the only set up that works for me without risking injury. Most could not substitute a speed workout for a tempo day on my setup because it doesn't allow for adequate recovery. You would need to eliminate the weights entirely or lift very light weights if you want to sprint more often. I'm not opposed to doing that for a period of time.

[@user-ze3sg6ix1u]

@@totallyraw1313 Oh what I meant was move the speed work from the starts day, that may actually help you by reducing the volume on that day

[@jfitness432]

Great video, I have one critique though. With your online clients you stated you sprint Monday and again Saturday, however, sprinting again the following Monday only gives you 48 hours recovery which doesn’t seem sufficient. In my observation sprinting Monday and Friday would probably be better or sliding the day up week to week to allow for 3-4 days rest in between sprint sessions

[@ATHLETE.X]

Thanks. Yeah I hear you. It varies, sometimes the Saturday session is Friday or Monday gets shifted to Tuesday with Monday being an off day. I change the density based on the volume of the sessions.

[@user-pm4xp1xj3r]

What about sprint Monday rest Tuesday sprint Wednesday then lift Thursday then lift Friday and rest Saturday and Sunday. I currently sprint Monday lift Tuesday sprint wenesday lift Friday. Rest 3 days then repeat did that since 2021. And improved from 13 seconds to 12 seconds 100m But looking to change to get better recovery what would you say?

[@jameshegeman5660]

Hey @ATHLETE.X - What is your method of measuring for your Freelap setup? It sort of looks like you might be using a laser setup there for distances… I have been using a tape measure (to set up 20m segments), and this is accurate, but somewhat tedious. Do you use a tape measure? Or a laser measure? Or do you always train at the same place, so you’ve already measured things out precisely and know where your cones go relative to other track markings. (I run at a High School track, where the track markings for hurdles are off by up to 2-3cm, so I tend to measure my setup every workout.)

[@ATHLETE.X]

I use a collapsible measuring wheel that I can carry in my bag. Typically measure every session. You can get a m/ft measuring wheel at harbor freight for less than $20. A nice one that lasts longer is more like $75

[@jackcarpenters3759]

You have to use a benchmark. For example doing 1 set to failure once a week, gives almost same results than all other complex training schedules. Similar with sprinting, do 1x 100m all out sprint a week, and you will improve. And probably as much as more complex stuff. Doing more than 600/700 meters of sprint work a week gives a huge increase in injury. There are multiple studies on it. Probably one or two all out 100m sprints for 12 weeks will get you to your plateau the same as all other training stuff.

[@Messup7654]

So what about 120 meters of sprints up a 20 meter hill and 80 meters of bounding up the same hill and then 9 broad jumps and 24 pogos all on the same day 2x a week?

[@jfitness432]

Cody, have you taken anything from Chris korfist and added it to your training? I know he does foot and psoas stuff

[@ATHLETE.X]

I've listened to his podcasts and tried some stuff out. Can't say I've regularly incorporated anything specific from him, but its always nice to hear other perspectives. I felt like doing weighted leg swings for a while helped my hip recover a bit.

[@jfitness432]

@@ATHLETE.X yea he’s a big proponent of doing them with the Lila calf sleeves, he really seems to like the spring ankle complexes from dietz too. I like Dan fichter as well

[@bui340]

Lactate measuring has been used in cardio for some time. Is that being used for sprinting elite aswell?

[@jameshegeman5660]

I have no idea, but I would tend to think that at least for 100/200, structural recovery (tendon/muscle soreness) is all that matters.

[@19Kamau79]

Maybe 400m sprinters do measure lactate levels, I guess 100m is all about ATP

[@ATHLETE.X]

It’s used as a way to assess workloads and recovery timeframes. If I had more money I’d buy a lactate test kit. You can reach 10 nmol/L within 60 seconds of a 100m dash, and it rises thereafter for multiple minutes. I think it can be useful to finding the right distances and rest periods for your goals but definitely not required.

[@oskarjuvan7317]

Hey question how cold is to cold to sprint at your best

[@jameshegeman5660]

Depends on the person. The more aerobically-developed you are, the colder the outside temps you’ll likely be able to tolerate (because a well-developed cardiovascular system helps warm you up).

[@Leonidas-eu9bb]

Do you thought about sprinting every day, without any other training. Obviously not every day could be close to PB speed. But just sprinting every day at 90% or higher.

[@ATHLETE.X]

My body gets too tore up from sprinting, unfortunately. I’d love to do that but I don’t think my hips would survive to tell the tale

[@michaeldillard1408]

Every coach has a different philosophy. I like training 3 days a week. I like interval speed training

[@r2famargamer621]

Hou to improve top and speed?

[@HM-qe9pd]

Plenty of videos on his channel.

[@AuggieTB]

Train it! You need proper range of motion and turnover. Over speed training down a very minimal hill can help

[@bui340]

Just stay away from traditional stretching and you'll be fine

[@ispgravy4233]

@@bui340why should you stay away from stretching?

[@bui340]

@@ispgravy4233 I get slow when someone else stretches that way😄

[@user-in9qp7fj5h]

I am 71 years old , a freestyle Greco wrestler, recently doing sprints, I think my body will tell me when to rest and to train 😮😮

[@Leo-yn5fx]

Disagree. If you do connective tissue work and learn to be strong in different ROM you can easily do 3x a week of sprinting. 4 gets a lil too much if you’re doing everything right but 3 is def doable if all else is equal.

[@ATHLETE.X]

It’s doable for sure but it doesn’t mean every single person needs or should do that all the time. We should strive for the most quality sessions we can get, but I’ve met too many people who try to force it and end up hurt. The point of the video is basically do what you can and add more if you can handle it, hence why I said to start with 2 sessions and then see how you respond. Also suggested trying to wave between 2 & 3 weekly sessions as you progress. Not do 2 and only 2 forever and always.

[@jameshegeman5660]

Even CF recommended at most 2 days of true speed work per week (and that was with enhanced athletes). Speed endurance isn’t quite the same amount of tissue stress. No one does 3 maximal velocity workouts per week and benefits from it for long… If you’re running 3x per week, but those days are something like (1) Max V, (2) Short accel, and (3) Speed End, then that’s completely different from 3 Max V sessions.

[@Leo-yn5fx]

@@ATHLETE.XIt doesnt even need to be that long is what im saying. It benefits any kind of intense effort training you do. This is just to add on what you already said not to negate it. I can go 3x a week easy but at some point because of the nature of sprinting and how taxing it is i gotta back down to 2x a week. The difference is no injuries and none of that nonsense where i have to take a week off from it BECAUSE of connective tissue work.

[@Messup7654]

@@jameshegeman5660what about 3 sprint days a week but on a 20 meter hill with 6 reps each session but I’m coming off a hip flexor strain and hip problems so maybe I should do only 2

[@royceroof]

he is so slow

[@jameshegeman5660]

Lol. If you run sub-12.0 (FAT), you’re fast. Sub-11.0 FAT is super fast. This guy is super fast.

[@19Kamau79]

​@jameshegeman5660 people tend to compare to Jamaican-American elite aka sub10 club. Most can't even understand how fast elite milers do run.. ..but going for starting line with them will give best possible reality check 😊