Off Season Training For Sprinters | How To Plan & Progress Sprint Training

Take the mystery of how to progress your sprint training throughout the off season or pre season with this video by Cody Bidlow. Learn about sprinting workouts, strength training, plyometrics, and more.
Programs: sprintingworkouts.com
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#trackandfield #trainingforsprinters

[@jumpmanspade5478]

I ran track in college D1, dude knows what he’s talking about!

[@ATHLETE.X]

Thanks Bro!

[@limitbreaker_rb]

Love this. Absolutely love the 60m/100m dash. Everything else is just endurance which I hate more than anything really😂

[@ATHLETE.X]

Hahaha yeah I’m not cut out for anything beyond max effort, short duration blasts.

[@limitbreaker_rb]

@@ATHLETE.X Yeah other people just seem to not understand that we just love explosiveness, and the rest is just pure shit😂😂😂

[@jacklee6679]

Beast Mode try running the mile and see how it feels

[@jaygaming6]

@@limitbreaker_rb what’s your 100m?

[@BossMann644]

Ong, anything longer than 100m is too far

[@sub2me543]

Yay I’m so happy you’re still posting I was watching your videos a couple days ago and loved it, but I was sad that your newest vid was a month ago

[@ATHLETE.X]

Me too! 😄 thanks for watching

[@reubenstuartshepherd3362]

This is some unreal content bro ! Thanks heaps

[@ATHLETE.X]

Thanks a lot Reuben!

[@jay_autumn]

Same progression my coach utilized great informative video for self-training athletes Athlete X

[@neerajnagdeve1217]

Awesome explanation and great videos

[@icygaming20]

Thank you so much for this video man. It honestly feels like stealing getting all this info. 🙏🏼🙏🏼

[@ATHLETE.X]

Just trying to share what I’ve gained so hopefully you guys can reach your goals faster and with less obstacles. Really glad you can find some use out of it. Some day you can help someone and pay it forward 💪🏽

[@gothops2632]

Good to see you back, Cody. Swell video man!

[@ATHLETE.X]

Thanks bro! Appreciate you sticking around all these years.

[@shanindtheeed]

Really good video.. Thank you very much.

[@ATHLETE.X]

Thanks Neal!

[@b_reynolds7403]

Favorite KZbin channel! ran two of the 8 week offseason programs this summer and were great wish you were my college coach 🤣

[@ATHLETE.X]

😄😄 thanks homie

[@t.a.b.8376]

I'm a senior sprinter and compete on a state and national level. Your videos are very informative and have helped me a lot. The only problem i have is finding a place to do my workouts in the winter time. Doing my workouts outside in the winter is not an option and just asking to get hurt. Keep up the great info. Thanks.

[@jay_autumn]

I run into the same issue I personally do potentiation training (just lifting to prime muscle fibres) then perform drills to enforce the sprinting patterns hope that helps cause its the best I came up with last winter

[@gabevega8923]

Thank you so much for this I’ve need to know this 😀😀

[@ATHLETE.X]

Glad you like it!

[@gabevega8923]

ATHLETE.X do you have any other good training that I could do to get a faster 100m time?

[@kemzoman9800]

Congratulations it is helpful

[@Jakeaway]

This content is incredible pal 🙏

[@ATHLETE.X]

Thanks JD! I appreciate you taking time out of your day to watch.

[@Jakeaway]

ATHLETE.X I’m stuck at sea for a few months. Any suggestions for treadmill based sprinting workouts?? I find the issue is the treadmill tops out at 20 kph

[@sangeetanawani5611]

Please make weekly schedule for 400m sprinters

[@donnelleeustache4549]

I wish I did this back in high school....my coach told me to do cross country....I did cc once It didn't forget much for me....this work out that you telling us is great for off season/fall season workouts

[@ATHLETE.X]

Thanks Donelle!

[@donnelleeustache4549]

Anytime...anytime!!!

[@Jrizzle100]

What events did you run in high school

[@donnelleeustache4549]

@@Jrizzle100 indoor I did the 55hh 4×200 relay 300...outdoor 100m 200m relay and sometimes 400m hh

[@nickmertens4888]

Great content! Would very much change for a longer sprinters (200m/400m) off season work?

[@Leonidas-eu9bb]

you are very passionate and intelligent when it comes to improving sprinting. Maybe it's a little tot complicatet for my taste. I'm a believer in less complexity but all about focusing on the feeling of a movement. How do you time your sprints when training alone?

[@n1ckf00c]

Curious on your thoughts for those of us where our off season is very cold. Where I live winter is very cold and I dont have access to indoor facilities. Since I cant run, am I going to hinder myself by just doing drills, plyos, and strength work in my basement for 4 months? Love your stuff!

[@Aaron-on5ik]

Great information. Thank you for sharing! I am a HS sprint coach, and I am trying to put together an "off-season" program for my athletes to be doing on their own (June-December) in order for them to build to next years pre-season given that they missed most of this years season. Would you have any recommendations for a program like this? Should I just consider June-Dec to be a really long phase one/two, or should i structure it entirely different?

[@ATHLETE.X]

Hey Aaron, I'd say emphasize hills, shorter sprints, in-place jumps, dribble runs where the athlete cycles and rolls through the heel, body weight circuits, med ball circuits, and med ball throws. The circuits are a good opportunity to go through a wide range of exercises (which helps mobility if the ranges of motion vary a lot), plus they help a lot with recovery once the athlete is used to doing them. Once they master accelerating through 30-40m, have great landing mechanics on the in place jumps, and the circuits become easy, then you know you can progress safely toward more intense work.

[@twoseastravel5871]

Should be doing some 20-minute runs in my offseason as a sprinter

[@tibarobert1172]

Christopher Hood sprinters don’t really need to run more than 10 minutes,, If u are 100 200m runner 300m should be the longest distance,,,

[@dijonmustard2831]

We about to become demons for senior year 💪

[@mariamidrissi9491]

please do to early season vidoe......and how much time should be doing weights in week in off season ? answer me ? and whene we do hurdles mobility i flow him nex day weight or weight flow hurdles mobilty next day ?

[@latronjackson4756]

I’m 22 years old as of today, and my goal is to compete in the 2024 Paris Olympics. At least get close anyway, So seeing this is a great start to build momentum to get to my pro dreams. Thank you 🙏🏾

[@Allblue1]

How is it going

[@otavioleoni]

and... how u going?

[@dd2_valid]

It’s 2024 how’s it going now

[@rugbyjen1980]

What do you recommend if I will be competing in 60, 100, 200 and 400 next season? Which training plans should I follow? Thanks

[@Bigz4ch87]

Awesome stuff! How fast are you running a 100/200 these days? Cheers

[@ATHLETE.X]

Hey Zach! Thanks for watching. I haven’t timed a 200 in a longggg time but I’m working on getting back in shape for that. A few months ago I posted a 10.66.

[@Bigz4ch87]

@@ATHLETE.X That's movin'! I'm working on my 200m, PR is 22.81, trying to get down to the mid-lower 22's. Thanks for all your material

[@jay_autumn]

@@ATHLETE.X Im still trying to break 11 10.6 is crazy

[@ahaiwbw8659]

What band are you using with the red belt, tied to the tree?

[@ramaraikhy9079]

Plz tell me bro what we do strength training in weight room in a season

[@guitargod63]

How do I know when to change phases for training??

[@hamishmorris8376]

🙌🙌🙌

[@MichaelScherer77]

Hey Cody, Love your channel. I am in the military and really want to improve my sprinting especially for pre deployment training. My goal is to get to a 50 sec 400 meter sprint. I bought your training program for that. Do you have any other suggestions to improve a 400 time? And is this a reasonable goal?

[@prakhardubey1874]

Running 50 isn't easy but always possible.. work on you endurance the thing that matters the most while doin 400 is good diet rest, recovery and speed maters a lot

[@damiandid]

Hey I started training and i started with the 10 40s and they're a breeze i didn't need the full 3 minute rest is there anyway i can skip phase one and go to phase two.

[@andyashmid7028]

What can I do to replace the sleigh and weight vest ?

[@tinypipi1940]

hey how many days/wk would an olympic sprinter train during general prep phase? i cant seem to find any literature on it

[@prakhardubey1874]

What is the maximum distance repetasions sprinter should run?

[@besarionrompuy8180]

is it a good idea to lift and sprint in the same day? love your videos btw

[@ATHLETE.X]

I would base it on your schedule and energy levels. I typically separate the days just because it’s easier to schedule, but combining them can be effective. If you do end up doing two sessions per day, you’ll probably have to cut the volume a little bit and focus on essential exercises.

[@snk007_sport_fitness]

Please give me day by day 200m sprinting workout

[@sports1p]

Is it just for off season or mid and competitive season also

[@Jsbdbjamnsx]

I run 2-400m and i like the way you structured the workouts. I was wondering If I should train up to 800 to increase speed insurance, or should I hit weights more often, I'm a freshman and my current pr is 54.7.

[@otisshenk9063]

Same exact situation for me

[@satish86269]

How many days are in the single phase.please reply

[@BDR-yo6ss]

Hey Cody, when would you consider off season to end and pre season to start, and coming into the season how many days should I be running/ lifting

[@ATHLETE.X]

Hey Ben, good question and it’s sort of based on semantics. I think most athletes need at least one month of very general training, so we could call that “off season” or “pre season 1”. After a 4/6/8 weeks though, things should shift to being more specific, such as by doing work on the track, rest periods getting longer, focus on speed rather than capacity, etc. 3-4 sprint days with 1-2 lifts seems on average to work for people. I’d base it mainly on energy/state of readiness once you’re closer to competition, whereas earlier in the year you can have some less than optimal days where you train under some fatigue at a slightly submax level.

[@BDR-yo6ss]

Understood, thanks for the response

[@SunilSharma-re1hq]

👍

[@sosukearnold6123]

How many months does one phase span?

[@inayatg4]

What do you mean by 2x4x100m

[@ibrahimabakar6063]

I’ve noticed that you,compared to other coaches, don’t really recommend doing longer runs for base training for 100m athletes (like repeat 300:s for extensive endurance). Could you explain why? To long from the time ranges a short distance sprinter should train in maybe?

[@jay_autumn]

Imagine coming off of a season ending personal record then starting the next season with slow running and sprinting for months on end. While endurance and capacity should be developed int he off-season you need to do relevant training to maintain the qualities of speed. Hopefully Athlete X sees this and gives his opinion though cause these are just my reasons.

[@hemantkumarsingh7558]

What is your PR

[@aarinesfahani]

Till what age is someone at the peak of his/her sprinting? (100m & 200m)

[@levicondren9662]

How long do you recommend each Phase to last leading up to outdoor/competitive season?

[@Gainz38]

mesocycle periods are recommended which can last 1 to 2 months per phase being developed

[@sports1p]

What's the meaning of 100m PR

[@brandon7hd535]

Anyone have any recommendations as to how long each phase should be like a month, a few weeks, etc?

[@swastikgrover3414]

Brandon7HD dunno was gonna ask too

[@ATHLETE.X]

Usually a month or two of general training is required before you progress to more “specific” or intense work, but I’d take note of how you feel and keep track of times if you can. If the same workout becomes easy by the 3rd or 4th time you do it, that’s a sign to change things up. Also if you’re improving and then start stagnating, that’s a sign your body is bored and needs some change. At these points you would either make that same type of work more challenging (like adding reps/sets/distance), or change the workload (like intensive tempo changing to short speed endurance).

[@epic3548]

hey man i have fast legs but no stride length, how do increase stride length

[@corentinj3562]

need to build up your strenght in the gym with short reps and heavy loads in order to transfer it in faster and more specific exercices. In this way you'll Apply more force each stride and run faster ( it mays be the ultimate gideline rather than specifically thinking about increasing stride lenght) sorry for the English i'm french aha

[@xelp435]

Can this work for a 100/200 athlete

[@user-xz1ht3xl6i]

How can we work on footwear progression when it’s raining and we can’t run in running shoes but only in spikes. Thank you for the video

[@ATHLETE.X]

That does make things more tough, but one thing you can do is start training in thicker socks, then go to thinner socks, and finally go to where you’re wearing spikes without socks. I actually notice a difference when I got to no socks, but you can get some major blisters so watch out for that and do it at your own risk lol. Once the blisters heal though it’s a good thing to weak spikes and no socks, because your feet can sense the ground a tiny bit sooner and you can get some good tensioning of the tissue under the feet right when you hit the ground. Socks can cause some slippage during brief moments of ground contact.

[@user-xz1ht3xl6i]

ATHLETE.X I never thought about this progression, thank you very much

[@daltonjohnson996]

Would this training be applicable up to the 400m or exclusively 100m-200m?

[@Kjets845]

This stuff is more 100/60/200 stuff. 400 runners need longer distances for training, like 350s, 300s, rolling 200s, etc. The explosive/power exercises and plyos would be very helpful though

[@ATHLETE.X]

The overarching concepts apply, but you’d need to adjust distances to be relevant for your event.Take the theme of progression, but apply it to longer distances, like Kobe TnF said 💪🏽

[@BDR-yo6ss]

Also how can I do an unbalanced split squat without that bar

[@BereaverBand]

Use a Smith Machine . Or with a regular barbell and just hold on to the bar

[@victoriajean704]

So does this apply to runners who specialize in the 400m dash?

[@ATHLETE.X]

Yeah I would say the overall themes still apply. 400m sprinters just do longer running reps and can probably do an extra rep or two at slightly lower weight compared to what some 100m sprinters might do. For example maybe a 100m sprinter will focus on sets of 3-4 reps in their heavy strength or explosive power lifts, whereas a 400m sprinter might be doing 5-6 on strength and 3-5 on something more ballistic.

[@Username39091]

1:34 6:04 5:00

[@gangstamann502]

Because of Coronavirus ending my season, I've been doing off-season training for damn near 10 months

[@ATHLETE.X]

Hell ya

[@gangstamann502]

@Ars Mathematica yessir!

[@swastikgrover3414]

If don’t have any competitions and you progress to phase 4, for how long can you stay in that intense phase

[@ATHLETE.X]

I’d base it off of performance & health. If you start noticing joint/tendon pain, or see progress stagnating, that’s a sign to pull back the reins for a bit.

[@swastikgrover3414]

Thanks for replying, means a lot, and nice new vid #notigang

[@walkingtalkingmonkey4103]

Your back

[@snk007_sport_fitness]

Reply please

[@seunflash2861]

What you time in the 100 or 200?????

[@jay_autumn]

He said 10.66 recently

[@spoonysmalls]

Dude just basically remade a Boo lesson and put his name on it ....

[@chandrakant_79]

If you make videos in Hindi you can reach high views subscribers and popularity

[@ATHLETE.X]

Do you think I should hire someone to translate the videos?

[@alextrackandninja1841]

I’m the fastest in the world