Femke Bol Training System - (Training Secrets, Detailed Workouts, New Info.)

[@mrnewmanhha8025]

This is excellent. It's incredibly informative and correct. If you know understand and study training theory, then you know that this is modern sprint training summarised. You can apply these concepts to all sprints from 60m-400m including the hurdles. Just adjust the content to suit the event.

[@RunnerUniverse]

Appreciate your comment, Please share and subscribe to our channel , it will help us a lot

[@forestdweller5581]

I was at Altis Athletic club myself but only for a short while because our family moved around. But i remember well how nice it was there. So i am not surprised they produced such great athletes. The coach i had there was basically all about what i wanted to do and stimulated my passion. He stayed late and gave me extra time and all...really nice guy who got you all eager and motivated.

[@RunnerUniverse]

That's fantastic news for you, it really showcases the effective management of Altis Athletics Club by its coaches and leaders.

[@forestdweller5581]

This was a long time ago so i cant speak for the club now....Femke does. We are so proud of her.@@RunnerUniverse

[@philipgardiner6744]

Femke is not at Altis.

[@Gary-Evans]

one of the best training documentary i ever seen, very informative and well organized. Than you for reveling such incredible details.

[@RunnerUniverse]

Appreciate your comment 🙏

[@hermanmertens8383]

Thank you for editing and uploading this very informative video! She is impressively strong for such a slim woman.

[@RunnerUniverse]

Appreciate your comment herman 🙏, Yes she's very strong athlete!

[@stevenhuges5592]

But she is 1.84 M

[@WPO_MASTER_CHIEF]

I'm Impress 👌💯💪

[@erichansen3641]

Feed that slim girl some bacon and eggs and buttered toast, please instead of that nasty Tofu. Gold Medal Olympic athletes thrive on bacon and eggs and buttered toast. Johnny Weissmuller, Olympic Gold Medalist in swimming, Paris 1924 Olympics (100 years ago) ate 1 pound of bacon and 1 dozen eggs and a loaf of buttered toast at every meal daily. LARD has important anti-inflammatory properties needed by top athletes to physically recover. Not as important in swimming as it is in track n field because in swimming the body is suspended in water and not fighting gravity and the pounding on hard surfaces.

[@erichansen3641]

@@RunnerUniverse Wrong diet though I think. It think she eats Tofu instead of bacon and eggs.

[@johnlast55]

Fantastic content! This is something entirely new to me. Thank you for shedding light on this valuable information.

[@RunnerUniverse]

Appreciate your comment 🙏

[@erichansen3641]

Love the narration and music. Great job! I literally could not have watched this entire great but lengthy documentary had it not been for the compellng narration and music. Great choices. My swim coach used to wonder why I did not perform as well during competition. I remember working so hard during practices that one day I "HIT THE WALL", my body gave out completely and I started to go under. I cried out for help but my coach thought i was slacking off and did not help me. Thankfully one of my teammates jumped in and pulled me out to save my life. Proper coaching is so important.

[@VasilisaTheBeautiful]

Thank you for this detailed video! Impressive research on Bol's training regimen

[@RunnerUniverse]

Appreciate your comment 🙏

[@Jesse-gx7mn]

Very good video, very detail-oriented and probably a very challenging workout for anyone not running track.

[@RunnerUniverse]

Appreciate your comment.

[@PedroEdgardo07]

My admiration and congratulations to this talented girl.

[@RunnerUniverse]

Appreciate your comment, for more videos like this please share and subscribe to our channel, it will help us a lot 🙏

[@recoverbarca]

Great video. Very well detailed and explained.

[@RunnerUniverse]

Appreciate your comment 🙏

[@williamgill_esq.6487]

Excellent video. It is very informative as to how detailed, comprehensive and methodical the training is for these track athletes. It is intense. And inspirational. It make me want to join one of those training camps to have their experts forcibly whip myself into shape.

[@regolith1350]

Excellent video! Go Femke!

[@RunnerUniverse]

Appreciate your comment 🙏

[@donnybrooklads]

Fabulous insight into a legendary athlete. Sometimes I am surprised coaches share their training routines as some like to keep a lid on it. Every aspiring 400m hurdler / flat runner benefits from this though

[@ruudbergstrom5556]

Prachtig om te zien dat, mede door het trainingsprogramma, op 3 augustus jl er vier gouden medailles behaald werden in Parijs. :)

[@namesake7139]

Awesome training video!!!! For all those that think you have to do speed work every day then think again

[@RunnerUniverse]

Absolutely correct. 👍

[@Nerivean]

This video is GOLD

[@elisabethwozniak5416]

Extremely interesting. Thank you very much.

[@RunnerUniverse]

Appreciate your comment 🙏

[@Leonidas-eu9bb]

This shows how much goes into an elite athetes training. It's not so much hard work. But it's definitely smart work, with consistency and focus. The real quality is to keep the focus high and stay hungry to make those improvments. That's the biggest difference between exercise and training.

[@RunnerUniverse]

You're absolutely right-it's all about the relationship between coach and athlete. When you pair a smart coach with a dedicated and talented athlete, achieving the impossible becomes possible. Additionally, access to incredible infrastructure and good management further enhances their potential. Thank you for your comment. Please consider sharing and subscribing to our channel; it would mean a lot to us. 🙏

[@dianoitikas]

Great content. Thank you

[@RunnerUniverse]

Appreciate your comment 🙏

[@RickDanner]

Between her (Femke) and Caitlin Clark to me they are the 2 most exciting sports figures out there today , Femke is such a celebration of pure athleticism the celebration of the human body and just pure joy of excelling and competition , actual hard work to be your best . Same goes for Caitlin Clark in basketball . Working to excell at anything is something not celebrated anywhere in the world now

[@RunnerUniverse]

Thank you for your comment. Femke and Caitlin Clark's prowess in their respective sports. Their dedication to excellence serves as an inspiration, highlighting the significance of celebrating hard work and the joy of competition.

[@alvarovidalsalcedo3012]

Desde Colombia felicidades para las atletas de Holanda,en especial a Fanke Bol

[@FrankJames-vk1fy]

She is AMAZING!!!

[@erichansen3641]

Takes a special type of athlete to train as much as Femke Bol and Karsten Warholm have to for 400mH success on a global scale. They have to love what they do.

[@GyariSan1]

Amazing video. Thanks for the share.

[@RunnerUniverse]

Glad you like it, appreciate your comment 🙏

[@ivohage]

They combine this with an insane emphasis on the right food. There is a video on this as well, but it’s in Dutch. It would seem the Dutch are the most advanced on eating the exact right way to complement the training.

[@david456456]

kzbin.info/www/bejne/r4LUmod6btCeesUsi=Ot-iZRw3hZvMHJvQ

[@stratocasterblue]

Very good video. Thanks

[@RunnerUniverse]

Glad you liked it!

[@fidru]

Hreaz video. although thats a very unusual 400m approach. from a sprinting perspective she almost doe's the volume of a speed focused 800m runner. on the other hand her lifting looks sharp and her strength is impressive especially considering her more distance runner like physique. even though she won't try it I bet she could even compete in the 800m on elite level (with MD training of course). her stride is flawless no matter what speed.

[@mstrunn]

@fidru Not so uusual at all, the 400 is 40-45% aeorbic and 55-60% anerobic especially for women.

[@terraflow__bryanburdo4547]

I have been a track athlete and coach for over 50 years. This may be the best individual training synopsis I have seen. She trains similar to my 400/800 runners, adjusted of.course to performance level. I would really like to know those VO2max numbers 😊

[@RunnerUniverse]

Appreciate your comment @terraflow__bryanburdo4547 we will try to make part2 of her training in the future including those scientific numbers!

[@anilfrasheri]

The best👌♥️

[@dennisfook2717]

BOL YOU ARE SPECIAL IN MY HEART ? I LOVE TO SEE SPORTS AMERICA AND JAMAICAN HAVE BEEN WINNING .FOR YEARS IT IS GREAT TO SEE NEDERLAND STANDIND TALL IN THE WORLD

[@RunnerUniverse]

Appreciate your comment, Please consider sharing and subscribing to our channel; it would mean a lot to us. 🙏

[@jospinvanraat8730]

Fascinating insight. I knew a lot - being dutch - regarding Meuwly's ideas and philosophy, - but the actual breakdown of the training was absolutely [for this nerd] consuming. Rather a 'top-load' intensive - almost middle-distance intensity.

[@RunnerUniverse]

I appreciate this comment, yes, Lorent Meuwly is considered one of the smart coaches, as its philosophy is clearly and simple to develop physical abilities in its traditional way, and I mean by that, if you want to develop the speed you using the maximum intensity, and if you want to develop the endurance, you using the volume and many repetitions and he combines them through polarized training.

[@hikerboater]

Curious about the Wed Speed endurance session: 2x4 100s at race pace. Rest interval?

[@bigfatbruce]

Well it seems to be working. It looked like she was jogging setting the 400m indoor WR.

[@forestdweller5581]

Amazing isnt it? It seems like every race she wins it just gets easier for her and she crosses that finish line looking fresh while the others are falling apart.

[@mstrunn]

@@forestdweller5581 Thus her training program is working for her and Lieke, if it ain't broke don't fix it.

[@DexterGordon-dr8qd]

Informatief overzicht!

[@RunnerUniverse]

bedankt voor je reactie

[@miketomkins5171]

This was really interesting but the dramatic music wasn't necessary!

[@paucecilia7305]

Femke Bol is a great athlete, but I think that the title of the video could be: "Laurent Meuwly Training System".

[@RunnerUniverse]

We can do that, but we chose Femke Bol title because her coach has a broader philosophy regarding sprint and relay events, which we didn't mention here, maybe in future we make such a video. This video specifically focuses on how "Femke Bol" trains. We appreciate your comment!" 🙏

[@francescocontran1259]

It would be awesome to have some insight on world class 800m runners, such as Marco Arop, Athing Mu o Keely Hodkingson

[@RunnerUniverse]

We love to do that in the future, but we need all of your help to make this channel grow and get lots of attention and viewers. 🙏

[@jospinvanraat8730]

Arop actually posts a frequent vlog.

[@bellietrenamiento9452]

Excellent, but...what about stretching? can we see un stretching session?

[@RunnerUniverse]

Unfortunately, I don't have any specific information on stretching exercises. We'll consider updating our videos or producing a second part once we gather more comprehensive information.

[@gabriellima9168]

seus video é muito bom✌

[@RunnerUniverse]

​ 39 / 5,000 agradeço seu comentário, obrigado 🙏

[@flavionap2570]

Rest on the "race pace" 100 meter fly's?

[@marcelvaanholt195]

Femke is TOF 🤗

[@Zane_Zaminsky]

10:50 Weight Training

[@brandonb7362]

What is the source of this information?

[@RunnerUniverse]

Coach Laurent Meuwly's training manuals, seminars, video conferences, and interviews are our main source. In this video, we summarize his training method, focusing specifically on Femke Bol's training. He has a broader philosophy applicable to sprints and relays as well. Please subscribe and share for upcoming video like this; it can make a difference to us.🙏

[@JulianSirian]

Do you have any videos (like this one...) for any 100m or 200m sprinters... this video was awesome, and a great learning tool ;-) @@RunnerUniverse

[@brandonb7362]

@@RunnerUniverse Done!

[@Ilske]

Such great information, but the AI voice ruins it for me. Why not use a real voice? I don't get it.

[@RunnerUniverse]

Thank you for your comment! I want you to understand that English is not my first language, but I manage to share such content despite language barriers. I apologize if the AI voice didn't satisfy you. 🙏

[@Ilske]

@@RunnerUniverse I would rather listen to English with an accent than AI. And your written English is flawless so you can probably speak it well also I supose. But I can imagine AI is werking for you

[@RunnerUniverse]

You can do whatever you want, my friend. If you come here to listen to AI speaking voices, then this is not the right place for you. But if you come looking for content and new training information, then I bet this is the right place. My English writing is not bad, but I can't speak English for a longer time; it would be a disaster for me.😀@@Ilske

[@mstrunn]

@@RunnerUniverse You do a great job ignore the pundits.

[@coachdistance]

Because the original voice is not in English and it's easier to get AI vs. paying person

[@clemensvollebergh9285]

klassiek periodisering

[@yannickb1992]

If this is all true, then 'm surprised her aerobic workout is still so easy. When i was about 14 years old i didn't train as much as she did, but her aerobic workout is easier than most of my training sessions used to be. Obviously I was much slower on the 400m (56 seconds) and a bit more focessed on the 5km, but I'm still surprised... those training days must be her super easy days.

[@EmileKleinhans]

It's interesting that she trains here in SA. Who would have guessed.

[@RunnerUniverse]

Sure! Many top athletes, especially from European countries, choose South Africa for their training base because of the excellent weather and facilities. This choice greatly helps their preparation for the upcoming season. If you found this content valuable please share and subscribe, it will help us a lot 🙏

[@ГрегХаус-м5т]

Хороший ролик

[@RunnerUniverse]

Thank you 🙏

[@tonyyoung3381]

Future WR in the 800 meters

[@RunnerUniverse]

Yes, I think so too

[@jospinvanraat8730]

Have been my thoughts for last two years.

[@GeoAce777]

Nah, 🇨🇿🇸🇰 FOREVER ;-)

[@mstrunn]

@tonyyoung3381 Femke has said several times she will NOT pursue the 800, she says it is too long and has no ambition to do it.

[@laius6047]

​@@mstrunnI think there's possibility she will get bored of being wr holder and will look at other distance. It happens to athletes

[@Cloppa2000]

This aerobic work only amounts to around 18 - 20 mins. Is this the only aerobic specific work she needs or we need to do??? We've been brainwashed to believe we need to do at least 45min long slow steady state aerobic sessions 3 times a week to build and maintain an aerobic base!

[@RunnerUniverse]

Hello @cloppa2000, Yes, 400m runners don't need extensive aerobic training to improve their solid aerobic base. Although it's a very important element, they incorporate it in small chunks during the preparation period and sparingly during the specific period. This type of work enhances cardiovascular endurance, improves recovery times, and supports high-intensity sprint training. It helps increase heart and lung efficiency, ensuring sustained speed and stamina throughout the race.

[@Cloppa2000]

@@RunnerUniverse Thank you. That's quite incredible!

[@johnlvs2run]

Otis Davis included 15 mile runs in his training.

[@АртёмИсаченко-и4з]

Please Wayde van Niekerk

[@RunnerUniverse]

A very few information about his training, but we may do it in the future.

[@АртёмИсаченко-и4з]

Okay, thanks a lot. Maybe Rai Benjamin?

[@RunnerUniverse]

We would like to look at Rais training too🙏@@АртёмИсаченко-и4з

[@clemensvollebergh9285]

'training sytem'?

[@johnkirby9755]

Is the voice AI!

[@RunnerUniverse]

Yes, indeed, the language barrier is the real reason we use AI voice in our videos, thank you for your comment 🙏

[@elizabethquintero4367]

😮 guaoo

[@Trackguy77]

basically Charlie Francis system

[@RunnerUniverse]

Yes in basic way with a little improvement in overall mangment espicially during racing period

[@stevenmiller6725]

In more ways than one and improvements in all areas, but it is 35 years later. I think Charlie would be better as well if he was still coaching.

[@tchai91]

I love the level of detail. And yet British sprint coaches will continue to flog their athletes to death with ridiculous volume.

[@RunnerUniverse]

Thank you for your input.

[@redouanecoach9818]

Athletics is not an exact science, so each coach has a specific method based on their personal experience and professional experience. the most important thing in a training process is to take into account the scientific bases then develop your process through experimentation in the field, one thing is certain regarding sprinters it is the sine-quanone equation "Power = Strength/Speed. In bodybuilding, you should definitely not mix too many workshops, you just need to develop the muscle groups that the athlete really needs, while taking into account the essential parameters in bodybuilding (respect for repetitions, recovery time, number of series, and allure) develop speed in bodybuilding at the start of the season, then power cycles, then strength cycles, then explosive force cycles to use fast fibers as competitions approach. I am a high-level sprint/hurdles athletics coach. for those who want recommendations, I can provide you free of charge with some points of my know-how and in particular with some suitable effective situations.

[@pauldick6097]

Bodybuilding has no place in sports performance training. As a strength and athletic performance coach i had two runners compete in the recent US Olympic Trials. One thing that was clearly evident to me is that todays sprinters are faster and less heavily muscled than in past years ( ala Bolt). It is more about the nervous system than the muscles anyway. The fastest animals in the world are sleek not heavily muscled, stay away from bodybuilding more mas is more weight to carry.

[@jesajabook2177]

FB will run under 51 seconds in 2024. There are still Sydney MacL fans who believe their girl will still beat FB in 2024. But I suspect Sydney will give up rather than face FB in Paris.

[@RunnerUniverse]

I think sydney focusing now on 400m flat, she did not compete for hurdles the last 2 years, maybe she will do double this year! no body knows her plans, but as you said Femke is on her way to dip under 51 in hurdles this year, she is very young and talented athlete. Thanks for the comment please share and subscribe to our channel, it would help us a lot 🙏

[@mstrunn]

@@RunnerUniverse Sydney doubling in Paris highly doubt it, the schedule and running rounds will make it tough, she has said she is focusing on the 400 flat. Very similiar to Charlie F's program as Charlie always had an aeorbic component in his training although he did not go over 300m for his tempo with sprinters, whereas Femke does longer aeorbic intervals

[@johnlvs2run]

50.96 today.

[@bredemeijer9648]

Sydney isn't that talented. She still needs to work too hard with all the risks.

[@endurojitsu3804]

This is highly influenced by late Charlie Francis's High-Low system

[@johnlvs2run]

Which came from the training of Marita Koch.

[@joeljoaquim1199]

Mulher biônica

[@GeoAce777]

Artificial Intelligence voice, can't do it! 🤣

[@kobbieafriyie2172]

All this training just to come a distant second to Sydney🤣🤣😅😅😅😅😛

[@RunnerUniverse]

But no one knows how much training Sydney does; it might be double that amount!!!! 🙂

[@kobbieafriyie2172]

@@RunnerUniverse Well, at least we do know that whatever training Sydney does, it leads to world records being broken and set once she steps on the field----------Bol is wasting her time with this intense training----it is only going to guarantee her second at best😅😅😅

[@ip5624]

Femke just ran 50.95 and the distance to sydney is 0.3 second now

[@kobbieafriyie2172]

@@ip5624 You are making a huge assumption that if Sydney were to run today, she would only run 50.65-----the 50.65 was run 3weeks ago-----Sydney is likely running 50sec low now----So, do not be too confident about your 0.3 calculation------there is a huge gap of a sec between Sydney and Bol------You and many overconfident Bol fans will find out in Paris that Sydney is way ahead of Bol---sorry😝🤣🤣

[@MrHenkfromHolland]

@@kobbieafriyie2172your Sydney didn’t run any race under stress during a computation I saw to nicht Bol is a way better female athlete as Sydney McLaughlin

[@lukaparezanovic379]

Too much unnecessary aerobic volume for 400m, too little anaerobic specific lactate distances (distances longer than 100m), hurdling training only once a week, and yet so much progress, and Olympic lifting training also only once a week, with progress almost at the level of a professional weightlifting athlete, all while maintaining such a low body weight.The real speed training(3x70) in very low volume and also only once per week. Average results at Altis until one coach appeared who seems to be the only one who understands athletics. Someone here is lying and making the uninformed look foolish. 🥴

[@davidweiss8710]

She should probably get a better system. She got cooked by Sydney.

[@NiklausStefansen-o1o]

I will help Lieke Klaver become way better than Femke Bol...so much faster than Femke will step on the line knowing upfornt that everytime she sees Lieke she knows that she will lose

[@RunnerUniverse]

I don't think so, It seems that, even when running solo races without Femke, she still hasn't managed to run under 50 seconds indoors. I believe her body type may be limiting her performance, and there might not be many avenues left to improve her overall performance.

[@NiklausStefansen-o1o]

@@RunnerUniverse Standing start elite sprinters are way better than block start sprinters...many of us run at hundreds of decillions of kilometres an hour speed...and only getting faster every day.

[@mstrunn]

@user-vz2fb1yn2x You will help her? Who have you trained, what a ridicuolous comment to make.