How To Train After Time Off

If you take a break from training, you need to make sure that when you return to training you do it in a way that is safe and will not lead to injury. This video discusses some ideas for how you can be sure that you stay healthy when returning from a holiday, trip, or some other major change or break in training.
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[@ATHLETE.X]

Programs To Get Faster: sprintingworkouts.com

[@leporoso1986]

Took a year break because of ACL and meniscus surgery. It feels like I never ran in my life.

[@ATHLETE.X]

You’ll get it back, just takes time and consistent training. Injuries suck though for sure, especially if they require surgery.

[@t.a.b.8376]

Taking a little time off after winning a Bronze medal this past Tuesday in a Senior Olympic event. Back at it this Monday. Winter is here now and no more training at the track outdoors. Lots of gym worrk now. They closed the indoor track I use to use in the winter because of covid. Gotta find a new indoor track. It's not easy. Keep up the great videos.

[@nathanplant9893]

have you ever considered coaching officially at the collegiate or high School level? You could make a real legacy, great knowledge. You still young too so not like you have to start anytime soon necessarily.

[@ATHLETE.X]

Hey Nathan, good question. I coached for a bit at Santa Barbara City College in 2016, and am in talks with a local high school to potentially coach their sprint squad. We'll see what happens!

[@nathanplant9893]

@@ATHLETE.X got it. Awesome

[@brysonwoods2234]

Great video, and helpful info on how to transition back into speed training. Shipping out in 2 weeks and I hope to get back on your 100m program smoothly afterwards.

[@ATHLETE.X]

Thanks bro. Stay safe and I hope all goes well for you

[@awesome5678910]

Nice vid Cody! I've noticed that you've been rocking the max flys recently - perhaps consider doing a vid testing/comparing them to another pair of spikes (e.g - time till 10,30,60 for instance), that would be awesome.

[@leothemusicman9]

Thank you! I just bought the sprint program! loving it!

[@ATHLETE.X]

Awesome man! Thanks for your support and for buying a program. I really appreciate it

[@ThePassionofSprinting]

0:42 Didn’t know that Cody is a professional Skateboarder too 😱😱😱💪🏼💪🏼💪🏼

[@ATHLETE.X]

Hahah! The skateboard can be quite useful both for training and transportation. Just don't get your wheel stuck on a rock!

[@gothops2632]

Hey Cody, in the US, do high schools generally allow you to do a workout on their track during the day when the kids are at school or do you have to wait until the weekend to use their tracks?

[@ATHLETE.X]

Some are closed at all times while some are accessible during the weekends if no sports are going on. Around here they’re typically locked up. I’ve had better luck at community colleges than high schools as far as being able to access the track without hopping a fence.

[@jack_kirby96]

I’ve had 3 years out from track & want to get back into sprinting again . Since stopped track , I did solely gym and lift weights in those 3 years and I’ve gained a lot do muscle and strength. Basically put on 20+kg . Was 72kg ish and now 95-97kg. I know I need to loose weight but how do I slowly get back into sprinting again? Do you recommend just doing slow tempo runs twice a week until lost weight and then progress things and start my off season in September time ? Would like advise on my come back please

[@ATHLETE.X]

I'd probably start with tempo and short accelerations. The acceleration work can progress after a few weeks as your body gets used to the stresses. The main thing with sprinting is that the musculotendinous tension is higher than most other activities, so soreness and stiffness will arise when you start doing it. Once you no longer get sore or feel beat up after a conservative/low volume acceleration workout, you can progress distances which will also progress the velocity (since the further you go the faster you run until top speed is achieved). During summer you can just do one of each per week and then build off of that. During fall and winter you'd want to progress to higher volumes and longer sprints, emphasizing quality by running fast and taking enough rest to repeat the effort. I'd be doing jump rope or low height stiff leg hops to build some bounce and resilience. Start small with like 3x10 hops and you can then either add more hops, move fwd/bwd/etc, always emphasizing getting off the ground quick.

[@jack_kirby96]

@@ATHLETE.X thank you for the advise! Do you reckon it’s possible to be as fast or fastest than I was . I’m 25 now and did compete at national level and am a lot stronger now too. 25 isn’t too old to get back into it is it 😂

[@leoswartzburg2837]

What spikes would you recommend? The maxflys are all sold out and I’m hoping to find a spike with a wider toe box because nikes have hurt my feet in the past.

[@seifullaah73]

What advice can you give regarding the first 5 steps if someone can drive the knee forward but is unable to drive the feet back and down into the track fast enough that he just lands on the forward foot as it is extended and the drives the ground back after ground contact. Even after sled work same problem occurs.

[@samuelgomes5080]

Hi, do you stretch everyday, even if you dont workout?

[@ATHLETE.X]

Hey Samuel, I often will do some light stretching, foam rolling, or light massage each day, but I do not do intense stretching as I find it makes me feel worse. Light stretching before bed helps me sleep, though.

[@glassesboy3]

Hey Cody--Even though your specialty is sprinting, what's your PB for mid-distance runs (800m, 1mi, 5K)? I'm sure all this training has some carryover to more aerobic category runs.

[@ATHLETE.X]

Hey that is a good question, but I have no clue really. I always had a really rough time doing anything longer than a sprint when I was younger, but maybe that would be different nowadays. I'd be interested in what I could run in an 800m, but I'd need to learn to pace it properly first.

[@leezhengyu5824]

@@ATHLETE.X what’s your 100/200 pbs Cody

[@MrAlfalfaTV]

I’ve had Achilles tendinitis for WEEKS. Haven’t run since Oct. 1st and I have no idea how to get back into it. My team is progressing so much and it sucks only being able to cross train

[@joshflores7162]

PJF Performance is your answer

[@jasoncruisejr]

I take a break and come back flying 😂

[@elijahebbert6884]

Perfect video since I just had covid-19 and was out for 2 weeks. I don't think I'm gonna do anything past 75% but I'm feeling pretty good so gonna hit a extensive tempo workout

[@ATHLETE.X]

That’s a great approach to take man. Glad you’re feeling better, you’ll be back to full speed soon.

[@jameswittmann1608]

I have a question, how long are the spikes pro track athletes, sprinters wear, is it 3/16 length? And also i wanted to get the new balance fuelcell SD but the spikes are non removable and I wanna make sure they are already 3/16 and not above cuz if it is I cant change it to 3/16 which is the rules for CIF track and field here in cali 👍🏽