Sprint Specific Strength & Power Training | ATHLETE.X

[@nazriniskandar]

8:10 8:59 13:37

[@dedgar6161]

Most underrated sprints KZbin page

[@ATHLETE.X]

Just doing my part to help people answer the questions I’ve tried to figure out! Thanks for watching 💪🏽💪🏽

[@nazriniskandar]

ATHLETE.X dude ur the best man how u find out all this crazy knowledge man

[@patrickpence8436]

@Speedy E what other sprint channels on youtube do you recommend?

[@elijahebbert6884]

@@patrickpence8436 essop merrick is awesome

[@MrJessie1111]

Are you programs actually effective? I’m highly considering purchasing a program.

[@Mammophant]

These videos are so information-dense, I have to keep pausing and rewinding just to take it all in multiple times, which is great. Also this popped up in my feed right before I was going to the gym to train for sprinting haha. Needless to say I wont be doing what I thought I would be tonight. Thanks Cody

[@ATHLETE.X]

Thanks for watching Nathan! I’ve noticed that after a few weeks of this the times are dropping. Hit some new split PRs at 10-20, 40-50, and 50-60. Give it some time and you should see some good results.

[@joeydudester1]

Cody, your videos have been an incredible source of in-depth information. I am learning so much from your videos as sprinting is a new sport for me but through your videos, I have been able to approach my training with some sensibility and logical progression as I am in my late 50s. I've now made huge progressions training my weak parts: ankles, tibialis etc Thank you again Cody.

[@NickPelletier]

Creating a curriculum for my kids and I find that for the most part I'm going to be using mostly your videos. Really good explanation of what's going on and exercises that will help.

[@weshallneversurrender]

Love this channel. Would be awesome to see you do a 100m sprint to see your time bro!

[@taajbarnett2976]

He runs a 12.5

[@gabriels6444]

@@taajbarnett2976 nah theres no way he looks way faster than me and i run a 12.3

[@davisdavis3365]

@@gabriels6444 GCU: 2014 - Raced to a third-place finish in the 100-meter dash at the WAC Outdoor Championships, clocking a time of 10.69 seconds…was member of winning 4x100-meter relay team at the Outdoor Championships.

[@davisdavis3365]

He can run

[@dallasrobinson8993]

Cody what's your 60m 100m 200m race prs?

[@eric.holter]

Wow, I follow so many sprinting pages & this is the first time I’ve heard of most of this. Incredible vid

[@sonicsmith7]

what is your current one rep max on your bench squat and dead lift? it looks like your extremely strong!

[@philipmcluskey6805]

you have really been doing a lot of serious thinking here . excellent.

[@tedereTSSK]

Thank you. I want to keep this video on repeat for a while. And try some of your suggestions. Appreciate it man.

[@thewarrenbuffettspreadsheet]

Great information. I wish something like this excisted in the late 90s when I was competing. At that time we had very little information. Just information from one guy to the next on the track.

[@martmuru]

Great content and information, Cody!

[@ATHLETE.X]

Thanks Mart!

[@jordanwatt5526]

u two need to race

[@martmuru]

@@jordanwatt5526 Living a bit too far away :)

[@louifaz]

Top info as always! 👏🏽👏🏽👏🏽

[@anthonycollins5671]

I DO LOTS OF HILL SPRINTS AND BY STOMPING MY FOOT FEET TO THE GROUND I FEEL IT IS BETTER

[@joostarts5140]

absolute great video mate!

[@standalonejd]

Hey man, great training tips here. Apologize if I missed this in the vid, but, on the weighted low box step ups, what kind of reps and approx number of sets are you finding most effective? And do you like to hit these pre sprint training, post, or on a completely separate, no track day? Thanks!

[@ATHLETE.X]

Hey Jeremy! I tend to stick with 3-5 reps on step-ups, and on the jumps 1-3 per side usually. My goal on the jumps is to maximize the velocity and technique, so I try to avoid building too much fatigue at any point in the workout. I try to separate the days, but occasionally follow a lower volume sprint day with lifts/jumps. In a perfect world I’d do something like this in a specific prep period: Day 1 - Light acceleration volume am session Day 2 - Moderate Speed/Speed Endurance Volume mid day session Day 3 - Lift/Jump evening session Day 4 - Off

[@standalonejd]

@@ATHLETE.X Great stuff, thanks again!

[@basmo6803]

where is the link for this program?

[@tjtraining7523]

To be completely honest with you all, the key to sprinting speed isn’t weights. It’s…. Plyometrics. The only thing weights are good for is building “general” strength and durability. Both of which CAN be trained WITHOUT WEIGHTS. Why else have previous Olympic 100m champions been able to achieve their feats without weights ? If you want to do gym stuff, do lunges, step ups, pistol squats, Romanian dead lifts, hip thrusts, hip flexor work. Do not do squats, deadlifts etc. they’re simply general training which will make you heavy and slow. You can build more effective strength which simultaneously increases mobility via lunges, bounds, Nordic’s at body weight.

[@luisbauer78]

what do you think of lunges with a long distance between the feet in order to work hip hyperextension for top speed (mobility * strength) with the back foot?

[@cappa0409]

Best video ever, this is what i need, I am strong and powerful in the gym but I need to transfer it to the track

[@sadhananarendar2992]

Excellent thought process. Very scientific and seems very practical also. Thanks for tips

[@jordanwatt5526]

exceptionally good video

[@thelifetimeathlete6775]

Hats off to Cody! This is one of the best interpretations of how to train effectively for speed in existence!

[@andrewzzz1799]

Incredible video, is so good, I run 1500mts what kind of jump exercise you recommend to me? I have 4'02" in 1500mts

[@ItsHeroesDesigns]

Finnaly found a page that tells you how to sprint faster with strenght. By myself, I do 7.17s at the 60m and 11.21s at the 100m dash. I really want to break the 11 seconds barrier this year. Greetings from Holland

[@ATHLETE.X]

You can do it! Thanks for checking out the videos 👍🏽

[@lolan1057]

Oh man i was 11.45.. now i am 10.75.. u can easily break 11 second barrier trust me.. work on those starts..and try to keep that top speed once attained full through out the run

[@dukey567]

@@lolan1057 What exercises you do for legs? 5x5 routine?

[@lolan1057]

@@dukey567 nothing like that.. just squats.. cycling hill climb(no gear).. you will feel pumped up.. but for me sometimes it reduces that free strech or something like that which decrease my stride lenght.. strech well always..thats all.. remeber its all on starts..seconds gonna decrease and also maintain that speed not even loose for a 1 or 2 steps.. u will but try

[@dukey567]

@@lolan1057 O, thanks for the info!

[@johnell23able]

Great content keep this up!

[@ATHLETE.X]

Thanks a lot for watching!

[@sheriffahmy1655]

Awesome! Youre awesome man

[@totallyraw1313]

One more question, when you're doing those strike box jumps, do you think it would be better to have the leg that's on the ground in line or parallel to the leg that's striking the box, rather than behind it? I think this stance position is what Cal Dietz recommends for his athletes when they do step ups.

[@totallyraw1313]

Thanks for the video, Cody. Very good! If you could go back in time, would you do less in the way of squats, deadlifts and cleans and focus more on exercises that are more specific to sprinting?

[@ATHLETE.X]

Great question. I think I would change the proportion of work done, but still keep general training in there. Younger athletes can get a lot out of basic exercises. Two changes I would certainly make would be: 1. Do split squats instead of attempting to do deep-ish back squats 2. Incorporate more hamstring and hip flexor work, and if anything emphasize stuff like this more than say trying to improve my clean from 300 to 315 or whatever. I still believe in the utility of these other exercises, but not as much for someone who’s sole goal is high performance sprinting.

[@totallyraw1313]

@@ATHLETE.X Great answer! Would you also generally lift lighter weights overall if your goal is high performance sprinting? Also what is your opinion on wearable resistance? (I've seen pants that come with resistance bands attached to the inside and another where small weights can be attached to various parts of the body by strong velcro) Some sprint coaches say that training with wearable resistance may actually obviate the need for lifting at all. Thoughts?

[@yenice3652]

I wish I knew the value of hip flexor, hamstrings, glutes, and stiffness earlier haha

[@etashroy1387]

Nice video Coach Cody amazing content as always. Regarding strength and power training, I’m 14 years old and ive been pretty unsure whether or not i can do true strength training so Ive just stuck with explosive power training and plyometrics. Should i get rid of power training until I’m older and just do jumps or can i do strength training as well as power work?

[@ATHLETE.X]

I think at your age, Bodyweight exercises, med-ball and DB loaded strength exercises, jumps, and any speed drills would be appropriate. You can Bound as well, but you need to pay very close attention to how you strike the ground to make sure you’re not smashing the foot into the ground. You can take the concepts from these videos and just regress things a little bit. -Instead of depth jumps, do double and single leg hops to work on your foot/ankle and landing mechanics. -Instead of barbell work, do the same exercises while holding a heavy medicine ball or some dumbbells -Instead of power cleans or other heavy power work, you can do hill sprints and med ball weighted jumps on grass or turf. These are just ideas, but represent examples of what I mean by regressing the exercises. If you keep things simple now, you’ll have many years of great training ahead. If you rush into the fancy stuff, you might gain less in the long run.

[@LucYousuf]

Great video man! I'm currently working on increasing my speed and you're helping alot. Writing down lots of information while trying to understand so i can maximize my strength, keep up the good work.

[@ATHLETE.X]

Awesome Luke, I’m glad the info is helping. Make sure to check out my website, usually I’ll have the videos posted as an article that you can cut and paste or whatever into your notes. Https://athletex.us

[@waynefoster2264]

EXCELLENT AS ALWAYS Bro. Best

[@peachfreude]

My coach says that all power come from abs (core i think) and now he’s been torturing us with 2 mins plank, 2 mins side plank, 10x3 crawl, 10x3 jack-knife and 100x10 skipping... are those too much or is my coach right?

[@theveryaverage]

Core is important but most of that is endurance besides the skipping and seems like more of a distance core workout

[@karigrandii]

Mobility and core strenght are the most important things in any sport

[@samplum1567]

Strong abs will help you transfer power through your whole body, so coach is right hammer those abs

[@robotJox1256]

Great stuff

[@silasnew15]

Do you have any good books you would recommend on speed/power development or plyometrics?

[@SkydelLP]

Should we do these excersises instead of squats and then still do deadlift?

[@RadixTheTroll]

Hey Cody! Quick question, what are your thoughts on overspeed training for max velocity (e.g. downhill sprinting, or putting on an exer-genie and running towards it instead of away). You mentioned in your video that assisted work helps to bring gym work closer to track work in terms of contact times, but is there any benefit to making contact times on the track slightly lower than usual (say, 75ms instead of 80ms)?

[@ATHLETE.X]

I’ve never come to a conclusion on overspeed, but I see logic as to both why it may and may not cause an improvement in flat ground, unassisted sprinting. I do not believe in sprinting down hill, so the only other options are towing or some sort of lifting device. The only affordable option is the exergenie or some bungee setups, which require a third person. If I could do overspeed training easily and safely at the track, I would. I’ll give it a try with the exergenie and see how that feels and looks. My main concern is that it makes sprinting easier and I don’t know what the long term training effect would be on unassisted sprinting. If it can teach a skill or cause some neural adaptation, then that’s good. If it makes the brain think it needs to propel less in a horizontal direction, not so good. Whichever it is we can only learn by trying and research, but the main problem is there’s no practical option for one person to use at a track!

[@ibrahimabakar6063]

Very informative and unique video Cody! Would it be beneficial for weaker, younger athletes to do these strength exercises? Or should they focus more on building up there general strength first?

[@ATHLETE.X]

I’d definitely focus on general strength and basic power. You can do med ball or DB strength exercises (such as a DB Split squat instead of barbell), basic hopping exercises, hill sprints, etc. as stated in another comment, younger athletes can gain a lot from basic work with simple exercises. Over time you can progress to more load, more complex jumps, higher velocity lifts, etc.

[@elizabethdaugherty7232]

I am watching your video on sprint specific strength... how do you protect the knee.

[@Tony-oj8ti]

Yo is this the SCC track???? Do they let the public use it still? I remember they would kick me off before COVID....

[@zzysomanyxszz]

what would you say are good strength levels relative to body weight in the standard strength exercise like the power clean, squat etc before you should consider moving on to these more specific exercises?

[@omidzeighani3774]

Hi Which one of your programs us best to improve 40 Yard time. 60 meter or 100 meter program.

[@damon123jones]

good points

[@RandomFactss_17]

When can I use these types of exercise?

[@DevinDTV]

i found myself saying "yeah i get it" for the first 8 minutes of the video

[@Nchemblamassa]

Hey that is what i can call a tresor of info ..thanks bro. Where are you based by the way coach ?

[@Ember_Janer]

Pretty good

[@bigd5705]

Love everything you put out including this one. Here comes the but. But this video seems like you are making your best attempt at making weight training effective for sprinters because many want it to be so. You make clear that much of what people are doing with weights won't make you faster and I think you are correct. This video showed this coach that there are countless things outside of the gym that increase speed so I'm not wasting valuable time trying to make weight training one of them. Most weight training movements will not result in more speed on the track. Tell me, am I tripping?

[@ATHLETE.X]

You aren’t trippin, but I think things can have value even if they don’t have a fully direct transfer. This video goes over some of the reasoning: kzbin.info/www/bejne/eYnGiHyKltRnnrM Lifting in appropriate doses can improve things motor unit recruitment, rate of force development, resistance to injury, hormone output, confidence, etc. Also, phase potentiation is the concept that what we do in one phase can set the next one up for greater success. If you spend time over summer getting strong, you’ll have a better base upon which to work on high velocity power output in a subsequent phase. This then lends itself toward developing peak speed Lifting also serves as an alternative form of training when injured or restricted in some way. Machines can be useful for rehab too. I don’t believe in the “squat more run faster” way of thinking, but I do believe it is useful in training for many speed/power athletes.

[@bigd5705]

@@ATHLETE.X Thanks for the clarification. The video recommended was beneficial.

[@ATHLETE.X]

@@bigd5705 🤙🏽

[@Tom_Sclanders]

Hey Cody, great channel and great info, Quick question, I have to have 6 weeks off the track due to tibial stress fracture, What would you do to keep “running fit” during this time as a sprinter? Would there be something specific to do in the pool? Or maybe n a stationary bike?

[@goldenknowledge5914]

I used to have tibial fractures..took 6 months completely off of track, focused on more olympic n power lifts increasing my pr and when i returned to track i never had any more problems. But as cody mentioned just in addition to having strong leg power u need to train ground contact to transfer everything

[@Rajraj-hb3fu]

Sir Ur off season program ..content only sprint repition or both sprint and weight training

[@ATHLETE.X]

The programs are both strength and speed training. I will soon have a running only program for people without a gym. 👍🏽

[@Rajraj-hb3fu]

Thank u sir. .Ur which programs should I buy ..my aim 100 m in 13 sec ...now sprint in 16 sec ...my my age 30 and wieght 132 pound..I want to reduce 3 sec in 1year my exam on 20 may 2020 ..so plz suggest mi which program should I buy ..can I reduce 3 sec and sprint in 13 sec

[@najeebullahkhan3141]

Every video on this page is amazingly interesting and informative but can you please shorten the videos length onwards please.

[@EmmanuelMerriweather]

🔥🔥🔥🔥

[@lolan1057]

But usain bolt run with thighs highly up at max speed but you tell thighs not that up

[@limitbreaker_rb]

Bro I have a big question. My flying 30m is usually under 3 seconds on a good day. I was sore as hell but still decided to go and sprint. And my time was like 3.4. I was gettin a heart attack. Can you please explain me how soreness can make you (0.4-0.5), so much slower. Like how is this even possible

[@ariescandon504]

Recovery is so important, sleeping eating right and all that

[@kimchiramyun3765]

What's your 40 yd dash

[@gokuljaras1998]

💯💯💯💯

[@Michael.S.Ryan.]

How fast do you run 100m?

[@bensommer344]

Would be good to hear about purely pre-hab gym routines. Some folks are better off expending their gym energy just shoring up weaknesses, saving energy for sprinting & reducing injury risk

[@ATHLETE.X]

Great idea, Ben! Thanks for sharing, it really helps to get suggestions. It’s really true as well, particularly as one approaches competition, to mitigate risk, minimize fatigue, and avoid anything other than what is clearly pertinent to the goal.

[@jeffmax2941]

Hese good

[@KX5Kat]

My main concern is the amount of stress your pushing through your knees and ankles, particularly as you're jumping with weights.

[@jeffmax2941]

What is your 40

[@ATHLETE.X]

I ran an electronic 4.51 last year, using a touchpad start. As far as I know the NFL uses a hand timed start, so it’s feasible I could run a 4.4, but who knows!

[@ATHLETE.X]

SPRINT TRAINING PROGRAMS: sprintingworkouts.com Use code SPEED for 20% off!

[@gauthamsengunthar4008]

Why is he looking like the man in GTA sanandreas?

[@ATHLETE.X]

LOL

[@aliereza3747]

This video should be 10 minute instead of 20

[@ganestube]

Talking talking talking...

[@airkuna]

Too much talk