MY FASTEST SPRINT TRAINING WEEK OF 2024 | Road To Paris Olympics | The Speed Operation #16

At www.magicmind.com/joeferguson
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With my first race of the season in preparation for the Paris Olympics just around the corner, training is starting to get exciting. In this episode, I continue my hard work on the track andn in the gym, alongside taking on some relay practice and running a fast 80m training PB!
Things are shaping up nicely as we approach testing week, which will be documented in the next episode.
Please make sure to like, subscribe, and leave a comment if there's anything you want to see in the future.
Thanks for watching!
Instagram: @ joeferguson100
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Music: Power Structure Records
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#thespeedoperation #speedtraining #parisolympics #200m #teamgb #athletics #sprinting #trackandfield #acceleration #tracktips #60m #sprint #trackstrength #sub10 #sub20 #olympics #worldathletics

[@joeferguson200]

At www.magicmind.com/joeferguson JOEFERGUSON20 gets you up to 56% off your first subscription for the next 10 days Thanks for watching 🙏🏼

[@calculus8219]

That 7.96secs for the 80m was Top Drawer bro. Guard your CNS reserve in the coming days. You're gonna fly. Big shout out to the rest of your training crew too. Every one is excelling. Team work makes the dream work. Shout out to Richard Kilty too. The people's Champion. Shout out to your coach for doing a tremendous job. On a side note, I can't wait until May 1st when Randy Huntington releases his inside training methodologies on how he got Su Bingtian to run that 6.29 sec 60 split. As a student of the game I find it simply fascinating to discover training insights. Once again. God bless.

[@joeferguson200]

Thanks a lot man I appreciate the support! Yeah that’s it, the aim is now to recover, get some quality data at testing this week and then be sharp for my first races. 100% the guys in the group are flying, you’ll see some serious results from a lot of my training partners throughout the season too! God bless🙏🏼

[@joehaynes7092]

Where does he release that at

[@calculus8219]

@@joehaynes7092 Altis. Comes with an E Book and videos.

[@GamingSpiral]

Where is Randy releasing this?

[@calculus8219]

@@GamingSpiral He's releasing it on the Altis website. May 1st - 3rd May is the promo days for discount. Think the package costs something like $49 which includes videos and an accompanying ebook. I've listened to Randy on various podcasts. He definitely knows his stuff. Fascinating insights. Hope this helps.

[@speedy2154]

As French, I obviously support french sprinters and be a little wary for different's nationality sprinters because they're opponents to french athletes. But, i want to say that i love your dedication, and i really hope to see you in Paris. I appreciate all the great work you put in ( for the sprint and for the video) and I respect this. I think you're a great athlete and i trust yourself to qualify, you're an absolute machine ! Stay strong, and see you in hundred days in my country 💪

[@joeferguson200]

I really appreciate your kind words and support! For sure, all being well I’ll be over there in Paris🙏🏼

[@copper5r660]

I love how you add an educational aspect in terms of quality training methods, while not making it boring. More of that please 👍👍

[@joeferguson200]

Thanks for the quality feedback I’m glad you enjoy! I always try to add an educational element so people can see how I think etc🙏🏼

[@josephmorse859]

Really like the explanation of what you are trying to do with your first step out of the blocks. I am trying to help my 15 year old son learn sprinting, and nuggets like that are great! I know your schedule is crazy, but if you have time to explain your thoughts for the first 7 steps or whenever your thoughts transition in a sprint that would be awesome. Thank you for all of this information you give back to the younger sprinters in your sport. We really appreciate your time and know it isn't easy to provide these videos while training so hard. Good luck and we will be rooting for you from the US!

[@joeferguson200]

I’m really glad you find the content valuable! With my first 7/8 steps I’m really looking to drive back into the track aggressively whilst punching my following hip forward. The aim is to generate lots of horizontal force and get each step down as quickly as possible whilst making sure I’m still finishing each step, I’m still working on it myself but as I get sharper I’m hoping the pieces will come together. Thanks a lot for the support it’s much appreciated!🙏🏼

[@oscargoverno4696]

Im no expert but i like to watch sprinting love the 200 and when i see you run the 200, excuse me if this sounds rude, but for your height i have never seen such a strong finish and your so relaxed!!!

[@joeferguson200]

My speed endurance is definitely my strong suit, I think over the years I’ve just fine tuned my technique to be efficient when even under fatigue in the last part of the 200 which helps a lot. Relaxed is fast! Thanks for the support!🙏🏼

[@oscargoverno4696]

@@joeferguson200 no i thankyou for the reply 👍 big supporter, excited for Paris W’s

[@spencermackay9020]

I think this is really working for the transparency and accountability you intended it to when you started. Keep it going mate, all the best.

[@joeferguson200]

That’s exactly how I wanted it to be so I’m glad that’s how it’s received🙏🏼 Thanks a lot for the support!

[@Trt..9.87]

Let's go lad🎉

[@joeferguson200]

🔥🤝

[@RicoMeijer-sn5pu]

Lets gooooooooo. Paris here we come!

[@joeferguson200]

Cmonnnn!🔥

[@dTristras]

Awesome!! beast !!!

[@joeferguson200]

🫡🙏🏼

[@Leonidas-eu9bb]

A afternoon crash/nap is absolute ok. It's probably just a spike in HGH. So a power nap in the afternoon often means a great evening session.

[@joeferguson200]

Agreed I definitely try to fit in a short Power Nap in the afternoon before a speed session where possible, and I almost always find that my training is benefitted from it! Sometimes I don’t have time to squeeze it in but when I have the opportunity I make sure to get 45mins-1hour

[@jaydendiegobassi]

Amazing video

[@joeferguson200]

Thank you!🙏🏼

[@tchai91]

Just a thought re a gym exercise that you do (I know you're probably thinking, oh no, not this bloke again)......I always found barbell step-ups to be rather unsatisfying. but could never put my finger on why, but then realised that the driving, trailing leg, was kind of passenger in the exercise and not actively involved. So I decided to hook quite stiff individual bands around both lower shins (where they meet the ankle joint) and hook them to a bar behind myself (which I noticed that you could do at home). It actually adds an amazing dimension to the exercise because then, when you drive your trailing leg you have to seriously engage your core and glutes to remaining stable and square, not to mention fire your hip flexors. As I say, just a thought.

[@joeferguson200]

That’s an interesting take and I can see how that would be beneficial, I imagine this would have to be done with a lower weight to not risk losing balance with a heavy weight on your back. Maybe trying something similar to this as an accessory could work well!

[@ellafrost8860]

PB season 👀

[@joeferguson200]

It’s coming!👀

[@samuelb2191]

great video

[@joeferguson200]

Thank you!🤝

[@rikiii5828]

Top

[@joeferguson200]

🙏🏼

[@anuragmainali7339]

love from Nepal❤🇳🇵

[@joeferguson200]

Thank you for the support!🙏🏼🫡

[@jordancampbell9067]

Good video man! What’s the reasoning for using sp1 for tempo and speed sessions and saving your sp2’s for blocks? I planned on saving my sp2’s for races when I got them but ended up training in the regularly🤔

[@joeferguson200]

The SP1’s are more flexible and you exert less force through them which makes them a little less intense on your body on a day to day basis, obviously the SP2 are quicker but it results in a lot of force going through your feet so I switch them up for certain sessions just to give my feet a rest

[@tworunningbrooms]

I guess you're hoping for selection for the 4 x 100m relay in addition to the 200m given the technique work with RK?

[@joeferguson200]

Yeah 4x1 and 200m is the plan!🙏🏼

[@c0ntr1but10n]

Brilliant videos bro, thanks for making them, they're motivating for us more casual runners too 🙂 7.96 80m, is that looking like a sub 10 100m?

[@joeferguson200]

Thanks for the support! And remember that 80m time is timed from first foot down, so you have to add on the reaction time+ time taken to get my foot down, so not quite sub 10 pace yet🙏🏼

[@c0ntr1but10n]

@@joeferguson200 OK I see. It still sounds sharp, good times!

[@aslr11]

Where do you feel the weight of your body when you are in the blocks? I'm new to sprintikg and when i try blocks it is pretty hard to feel the weigth in my feet. I guess it has to be with my bad posture. Great content, man!! Thanks for the videos and good luck in your next meet.

[@joeferguson200]

Ideally you should spread it fairly equally across both your hands and feet, and squeeze your feet back into the block plates. I’ve had this same issue too as I’m getting used to the blocks again, but trying to squeeze back into the blocks will help. Thanks for the support!🙏🏼

[@Jacobsprintz]

What did you do to learn low heel recovery and to whack the track back rather than stomping down? That’s something that I struggle with and if you got time to share drills or whatever that would be great

[@joeferguson200]

It's mostly just hours of practice over a long period of time, but to help with it I always try to practice low heel recovery and negative foot velocity whilst I do my warm-up strides and accelerations. Doing the movements at a slower pace can help to ingrain them into your technique. I'll include some more technique advice in another video soon!

[@Jacobsprintz]

@@joeferguson200 thanks!

[@davidknightx1398]

Got an injury at the back of my knee feel a slight sharp pain wherever i try to clinch and lift it up it's been with me for 2 months now any advise?

[@joeferguson200]

It sounds like it could be hamstring tendonitis, I’ve dealt with this a few times before and generally it helps to use some ice after sessions to calm it down, and give it some rest between speed sessions. I’d see a physio and get it checked out though in case you have some tightness elsewhere that’s causing the irritation

[@rawal_dubey25]

How do i heel from my hamstring pull & get back to sprinting again

[@joeferguson200]

The key is to take your time and go through the stages of rehab, work on single-leg strength and aim to achieve a strength balance from your injured to non-injured side. With my most recent hamstring injury I focused on isometric hamstring bridges, and eccentric hamstring curls (single leg). When you return to running it’s better to take extra time to be safe I.e. 60% speed on week 1 and add 10% roughly each week to introduce running again. For sure consult a physio to check things over and see if they can diagnose the specific problem, all the best!

[@Stafus]

hi Joe, would you recommend creatine for sprinting ?

[@joeferguson200]

Creatine can definitely be beneficial especially in foundation phases, it helps with building strength & power. When I do take it I just make sure to stop a few weeks before competition as it tends to result in extra water retention, and therefore extra weight

[@Stafus]

@@joeferguson200 cramps ?

[@user-fu2ws3cm8c]

Hi, how does a pull-up workout look for you? I am a 17 year old sprinter trying to implement upper body strenght training correctly into mi training plan, without sacrificing speed with too much muscle that is not proportional to the power it can generate. I usually do 2x Week 4x12 Explosive/Plyo Pushups, and 4 sets of max effort explosive pullups (stopping when I am no longer able to lift myself explosively), with 2 minute rest between sets. Is that optimal, or do you think maybe I could do 4x of pullups till failure, or any other modifications? Thank you

[@joeferguson200]

A typical pull-up routine for me would either be 10X pull-ups & 15 dips followed by a 2min rest, and repeat until failure which is generally 5 or 6 rounds. For pull-up strength I also do 10X pull-up with +20kg for 3/4 sets along with the weighted dips. Doing this 2X/week will definitely improve your upper body strength!

[@user-fu2ws3cm8c]

@@joeferguson200 Thank You!! You actually inspire me to keep training and pursuing my track dreams, you are one of the best track content creators out there (also one of the very few). I do not have a dip bar, so could I do: 10x pullups + 12 explosive pushups, followed by 2 min rest, and repeat until failure, 2x per week? And last question, with failure you mean not being able to do 10x pullups and 15 dips, or not being able to do a repetition at all?? Thank you again

[@joeferguson200]

@@user-fu2ws3cm8c Thanks so much for the support! That sounds good yeah go for it, and failure on this is when you can’t do 10 reps, good luck!

[@fatmansprinter]

Hey Joe, do we have to be members of a certain club to train with the group? - My son is at Mansfield Harriers but i`d like him to get some group work now and then. We just made ourselves members of EIS and the track you are training at (hopefully we`ll see you there) Saw you @ EIS Monday night but i think you went in the gym rather than the track. I`ve arranged a 60m training plan from a Danish Int (Simon Hansen). To start from Sept til Feb (24 weeks) for U20 indoors. I am really wanting to get him to progress in the sport - he came from Football and last season got down to 10.75 - 21.75 @ 16 with limited training. I think group training would help as i`m not much competition.

[@joeferguson200]

Thanks for your message. It sounds like you & your son are doing some great work, those are some fast times! For now what is recommend is as you’ve started Simon’s training plan I’d commit to that and see how you go, and can reassess where he’s at going forward. In terms of training at EIS, mine and other coaches will only work with athletes that are running their programme. So to not waste your commitment I’d stick with what you’ve already planned for now whilst you guys have a think about what you’d like your long-term setup to look like, hope this helps!

[@fatmansprinter]

@@joeferguson200 Cheers for the reply Joe. Will hopefully see you around to at least get some tips. Good luck in your training.

[@gothops2632]

Hi mate, how high is the box you do step ups onto, and what weight do you use?

[@joeferguson200]

It’s not very high probably around 12”, and weight varies depending on session but up to around 130kg usually🤝

[@gothops2632]

@@joeferguson200 So about a 30cm high box, right?

[@joeferguson200]

Yeah thereabouts, maybe slightly more

[@almahiislam3424]

I'm having constant Achilles pain 😢

[@joeferguson200]

The Achilles has limited blood flow so try some hot & cold treatment to reduce inflammation and promote blood circulation. Also try lots of isometric loading for your achilles & soleus to strengthen the area, your achilles likes load but not impact so isometrics will help!

[@almahiislam3424]

@@joeferguson200 Thank you so much dude . I badly needed these tips 😃

[@joeferguson200]

No worries, I hope it improves soon, all the best!🙏🏼

[@karis9.3]

Think its good to stay away from spikes sessions for a while

[@user-te3tb6dn4z]

😄😄

[@joeferguson200]

🤝

[@Snowyyholmz3]

Is your birthday coming up? And will you still train that day?

[@joeferguson200]

It is indeed, luckily this year it falls on a rest day but usually I do train on my birthday, the plan changes for nothing!

[@rikiii5828]

3 advice for run fast ?

[@joeferguson200]

Consistency in training, work on your power:weight ratio, & hit the fundamental shapes (figure 4 on contact, dorsiflexion etc) good luck!

[@mevert87]

Joe, are you spiked up for the entire workout? Looks like you're wearing trainers are certain points, can't tell

[@joeferguson200]

I do my warm up in trainers but yeah once rep 1 goes off all the session is in spikes

[@mevert87]

@@joeferguson200 thanks. Do you still get sore after spike workouts? How many spiked sessions per week do you normally run?

[@joeferguson200]

@@mevert87 I sometimes get sore if it’s been a particularly intense week, we spike up 3X/week and that may be upped to 4X when we switch Mondays from circuits to block start technique days

[@mevert87]

@@joeferguson200 thanks for sharing Joe! I'm really enjoying watching your journey. Looking forward to seeing you in Paris!

[@christiansilvestri5785]

How do you stay injury free?

[@joeferguson200]

Injuries are inevitable at some point but I just try to minimise them by listening to my body and focus on recovery (Diet, ice where appropriate, physio etc). As I’ve got more experienced I’ve kind of learned when something warrants stopping training and when I can push through, so generally it’s about being in tune with your body and its needs

[@Zordhight]

I think you need to train calf muscle

[@joeferguson200]

My calves are genetically my strongest point and strength wise are significantly ahead of almost all other areas, so I try to focus more on levelling out my weaknesses

[@gopichand-kr1jw]

whats your height /? \

[@joeferguson200]

5”10

[@LittleK18]

That’s illegal you no 😂 ashwaganda

[@joeferguson200]

It’s completely natural, safe & legal in the UK