Perfect Training Split For Sprint Speed

Use this training split to increase your sprint speed from @GarageStrength Coach Dane Miller.
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0:00 GS Contrast Method
3:18 Speed Training Split
4:38 Speed Strength Exercise
7:45 What do Elite Sprinters do?
8:40 Speed Strength Exercise 2
10:01 Best Exercise A For Sprint Speed
11:53 Unilateral Strength
15:49 Most Important Day of the Split (Full Workout)

[@GarageStrength]

Sign Up FREE for 7 Days to our Athlete Strength Training App - Peak Strength 💪 👉 www.peakstrength.app/?GSYT&Video&APP&SpeedTrainingSplit

[@JabarisFitnessChannel]

Needed this video!! Thanks man.

[@Osmani45]

Greetings from the DR 🇩🇴💪🏽! I would like you to create a video, saying which supplements are necessary for building muscle and resistance!🙏🏾

[@drip369]

Imagine doing a single leg squat with a landmine where you have to actively push forward, not just up. With or without the viking press attachment

[@TheMisanthroPunk]

Good idea!!

[@markcrandall5800]

Bro love this channel as a home gym owner, I let my community train for free with me in my barn. It's amazing how dedicated people are and this channel helps me tremendously with form and functionality of specific movements so thank you

[@geoffreyfaltot1006]

Solid. To the point quickly. No garbage. Just like a sprint with good form.

[@BluegillGreg]

Great in depth video, reasoned and practical, clearly addressed to intelligent, thinking athletes. I'm 65 years old and still sprinting. I really really appreciate this. Thank you ! ! !

[@jermainefosu]

This dude is a unit. For someone his size to move that well, my goodness

[@mrsbootsworkouts]

The depth of squat really makes a difference in strength, thank you!!

[@Bdubbb333]

Love the dynamic and compound motions here to work on my explosion. Thank you!

[@wamas04]

I honestly love this channel. Just knowledge, well explained and easy to understand. I've just started training with the peak strength app. Excited to see my progress!

[@kingvortexxx2087]

stumbled on your account while recovering from shoulder reconstruction due to playing rugby league. After 2 years of not playing but using your platform as a guideance for my rugby return i can proudly say i have made a successful return but better then what i was before !!! you are a legend

[@jrfetuao8239]

Thank you Sir! You are inspirational brother🤙🏽 Much appreciated

[@124jamss]

This is learning channel I love that you tell many excercise love you man ❤❤❤❤❤

[@wheelhouse115]

Great video!

[@user-bn4so5lk6u]

Good information very good break down of training mechanics for running.

[@beeefstick]

Good stuff!

[@yoelmorales208]

Amazing video

[@j.louis512]

Man I love this channel!! SWOLE ME UP!!! 3:30am and I am ready for SWOLE TIME!!

[@boonruengchotchoung6594]

Thank you verymuch. 👍💪🏃🌷♥️🌹

[@bball3048mm]

ATG Split squats and nordic curls will help with horizontal speed.

[@donnymcme]

Ivan’s a stud. Man, I need to visit the garage gym

[@brettrodkey8881]

Great job with your teaching and instruction! Awesome channel. Keep up the work. Would love to visit sometime.

[@capeflattery6179]

Good stuff. If I am ever in your area, I would love to check out your place.

[@erotzoll]

Your ideas have changed my training in many ways. I would love to see something that applies to racketball and squash. My son plays in college, but I think their athletic training is not very sophisticated

[@Osmani45]

I'm going to do these leg workouts 💪🏾🇩🇴

[@MichaelSmith-pv1oy]

Homie got a cost contra shirt on. I'm with it 💪

[@-guitarhero]

garage strength, what are your thoughts on doing calf raise isometric holds for ankle stiffness? You didn’t mention that here

[@AjaychinuShah]

The thing with PT Bands, as you well know already, it needs to be tethered and anchored to the body, like in Medicine the Physician wraps the tourniquet or other wrap onto you.

[@LoveJJWiley]

❤😂LAUGHING AT MAKING SURE TO DO BOTH SIDES…ME TOO MOVEMENT ON THAT ONE🎉🎉🎉

[@stefanocippone942]

Io ti amo! Greetings from Italy!

[@Jeff-0621]

I appreciate the content. I am a big believer in functional strength over weight training just for looks.

[@AjaychinuShah]

I can't believe there are people still denying this fact.

[@kaushikbhoir491]

Ya I want

[@Trilliun8811]

When should a HS athlete coming out of football start his track training?

[@26Track]

What main thing helped u get Nick singleton so fast?

[@TheAlexlegend09]

Bossman im the aussault treadmill guy you got me

[@Reppintimefitness]

Boom 💥

[@Coach_chris-qk3tq]

I love ❤❤❤❤❤

[@gokuljaras1998]

🏁💫

[@jboogs49]

There has been discussion that olypic lifts/cleans should be more for olypic lifters. And athletes should do weighted jumps , depth drops and explosive box squat movements for force production. Due to the ability to create great force without the technical coordination needed for Olympic lifts. A fast athlete should be doing predominantly sprinting and plyometrics for technical coordination. Thats been just some of the talk about olympic lifts and cleans

[@MoneyAli75]

That’s from people who don’t know how to teach it bro

[@BrycenCooper]

What day would I do nordics on?

[@AjaychinuShah]

All that is necessary on those movements is a small 2 lb. ball of Iron to get the full effect of resistance, stress, and tension.

[@Smithster80]

Cool

[@yves_vincent7]

So 5 days training and 2 days rest? After plyometrics on athlete days we do Leg exercises again on impulse day?? Do our leg muscles get enough rest? Asking.

[@Anonymous-jy3ek]

Can beginner sprinters with no lifting experience do this ? (Also, im a young athlete )

[@shahfarrdeenislam6896]

Is this hood for boxing?

[@guillermo-cx4ze]

How do i get stronger at sbd with a 1x week frequency on each lift as an athlete? How do i decide the rep ranges and volume?

[@zackhurwitz9441]

From your comment, idk if you're talking about 1 day in the gym like an sbd day, or having a specific day squatting, benching and deadlifting. If it's the latter, here's a split for you. You just have to make sure the weekly volume is adequate. 6 sets is the most common minimum I've seen, and it works for me, personally. As far as reps, strength adaptations can be made anywhere from 65% and up, but the higher the intensity, the less reps and sets you'll need (in terms of strength at least). As far as also developing athletic traits, you'll need to also incorporate plyometric and Olympic movements (jumps, bounds, barbell cleans and snatches), whilst also doing mobility, good athletes aren't stiff. Here's an example week for you: (you'd ideally progress, and eventually peak, but this example is for week 1, the floor of the program). Also, keep in mind that you can incorporate rotating exercises, such as a bench press for an overhead press, sumo for conventional deadlift, etc. Week 1 Monday (Squat) (Base strength) BB back squat: 2 x 6-8 @ 70-75%, 1 failure set @ 60% (minutes of 12 reps) (Imbalances) SL Squat: 3 x 6-8 @ as heavy as possible (if you're able, incorporating pauses) (Plyometric, you should be pretty primed for some jumps) Box jumps: 4-6 x 2 for max height (you could do bounds as well, but I'd personally do them on deadlift day) (Accessories, I like to make these a circuit, get it done quicker) Leg extensions: 2-3 x 10-12 @ as heavy as possible Adductor/Abductor: 2-3 x 10-12 @ as heavy as possible Calf raises: 2-3 x 10-12 @ as heavy as possible Any weighted core exercises (crunches, sit ups, planks, etc.) Week 1 Wednesday (Bench) (Base strength) BB bench press: 3 x 6-8 @ 70-75%, 1 failure set @ 60% (minutes of 12 reps) (Imbalances) SA bench press: 2 x 6-8 @ as heavy as possible (if you're able, incorporate pauses) (Plyometric) Clapping explosive push ups: 4 x 8-10 (Accessories, I like to make these a circuit, get it done quicker) Tricep extensions: 2-3 x 10-12 @ as heavy as possible Reverse curls: 2-3 x 10-12 @ as heavy as possible Delt raises (front-side-rear): 2-3 x 10-12 @ as heavy as possible Week 1 Friday (deadlift) (Base strength) BB deadlift: 3 x 4-6 @ 70-75% (Imbalances) SL RDLs: 3 x 6-8 @ as heavy as possible (Plyometric) BB clean or snatch, whichever you'd prefer: 3-4 x 2-4 @ 65% of rep max Paired with 2 broad jumps for distance (rest for about 45 seconds between the Olympic movements and jumps) (Accessories) Hamstring curls: 2-3 x 10-12 @ as heavy as possible Adductor/Abductor: 2-3 x 10-12 @ as heavy as possible Calf raises: 2-3 x 10-12 @ as heavy as possible Any weighted core exercises (crunches, sit ups, planks, etc.) Hope this helps. Get better.

[@guillermo-cx4ze]

@zackhurwitz9441 I appreciate that alot🙏 what would week 2 look like? Would i add like 2.5 pounds to my set of 75% for example?

[@zackhurwitz9441]

@@guillermo-cx4zeAbsolutely bro. That should work for a while, but it would depend on what level you're at. If you're newer, you can progress linearly, longer. It would also depend on how long you wanted to run the program.

[@j-rball1293]

Let’s go

[@drhjhulsebos]

Does contrasting a heavy rdl with Nordic curl make any sense?

[@-guitarhero]

yes

[@TheMisanthroPunk]

I would just do the concentric portion of the nordic

[@gauthamm3633]

Does anyone have recommendations on when to time your weights and track training? Should i do weights in the morning before school or after practice?

[@idihcerebe]

Swole Shirt!

[@Drejjj989]

Does this improve your vertical jump?

[@karthii7736]

No body can project like Usain Bolt ❤

[@KenanTurkiye]

I've met quite a lot of people who project their ills in arguments.

[@AjaychinuShah]

NOT a Congo national like Wyatt and Riot.

[@rjack58]

I like pistol squats!

[@TheBatugan77]

Free Timmerie Geagea

[@sirmanni4534]

Is the S.L. Squat aka Bulgarian Squat?

[@johnfrenzied4592]

Yes

[@Leitefsj]

What's with the beatboxing?

[@Coach_chris-qk3tq]

❤❤❤❤❤❤❤❤❤❤

[@geoffreyfaltot1006]

Also why is every good gym always under construction? Because it's investing in the weight of being great!

[@drip369]

🏃

[@samplesamples8739]

Don't see any Frisbee Ultimate in your sport choices.

[@AjaychinuShah]

The KEY to sprinting is TAKE OFF at same speed you end up at, or but near so. BUT folks are cheating they reach their peak speed at around last two fifths of the circuit.

[@yuricosta5202]

Rona

[@AMB-yr4df]

My god it's scarry and insane, you kill your Knee articulation for your old days....to just to be strong for 2 or 3 years.

[@elkisto_]

really??

[@user-qg1uf9ir8s]

소리 뭐냐 똥싸냐

[@patrickpeacock9221]

Wow you can talk a lot. 80% of the repeated chatter was unnecessary. Made it 7 min.

[@Rjackw]

Swole shirt 😮