Speed & Power Workout For Sprinters | Track & Gym Training

[@ATHLETE.X]

Programs & Online Training: sprintingworkouts.com

[@GamingSpiral]

I saw the Reddit post and came here lol. Gonna watch it once I’m done with work (soon)

[@bpswank429]

When we ask

[@GamingSpiral]

@@bpswank429 you see, comments like these along with the other one you put on this video are probably related to the fact that your parents appear to not love you.

[@bpswank429]

@@GamingSpiral when ?

[@michellesturge-white7901]

Great video again Cody👌🏾

[@mrmecam9510]

Very awesome

[@workoutleague]

Keep it up! We need more support for our work so don't give up because you are not alone✌🏼

[@jfitness432]

Hey Cody have you ever considered Powell raises, trap 3 raises, db external rotation and bar hangs for shoulder health?

[@aroonkeroor5546]

Thank you sir 🙏🤝

[@ysireland]

Great video , do you intend to compete indoors?

[@erikdunn3910]

Great overview and explanation. I will try to keep this fresh in my mind for this week's programming.

[@ATHLETE.X]

Thanks Erik!

[@Messup7654]

How much did you improve

[@erikdunn3910]

@@Messup7654 I would say with how we train intermittently for the track my son (15) has seen a good bit of improvement on his 400 we use as a part of our warmup process. For example we do field work on Sundays for sports. His warmup 400 has gone from just under sub 2:00 to sub 1:20. That's the easiest way I can quantify hos progress currently as he is not a track athlete. But we use these techniques for rate of force development improvement for football and baseball applications.

[@benjaminrae8009]

Superb stuff.. Very impressed with those single leg jumps. Are you doing those lighter / bodyweight exercises in your rest periods in between heavy movements?

[@petrastoveken8663]

Hi Cody, awesome work! I am a sprinter and currently facing a biceps and shoulder tendon injury, still rehabbing but due to the severity taking several months. This means I cannot use the arm for vigourus sprinting action. To keep my speed somehow I currently trai with just one a and keep the injured a locked by holding on to my shirt. I just don't hope it will cause another injury when running like this. What is your experience with one arm sprinting?

[@Messup7654]

Hopefully it didn’t cause another injury is it healed now?

[@SimbaUchihaa]

Same always had irregularities in my shoulders from doing pushups and bench presses wrong

[@frostedflakes55]

Gotta fix that front rack or you will hurt your wrists. Also wstch your wrist position in the overhead press...bent wrists equals a lot og stress on the joint. Amazing speed and power! Love your training style!!

[@ATHLETE.X]

Thanks bro. I agree, need to improve my front rack significantly. I talk about that briefly in my latest video as something that has to improve. Don’t need to snap my arm or get arthritis!

[@frostedflakes55]

Yah it hurts like pretty gnarly with a clean on your wrist if you go too far but you will get there! New video was great general strength is impressive 👏...yoga poses help me with this btw

[@davidesquivias2299]

How far do you program out for yourself? Do you have a weekly list that you kind of check off? Or do you go monthly? Great vid as always

[@ATHLETE.X]

Thanks David. I design the sessions themselves in the short term, but have a general idea of what I plan to do over the next 3 to 6 weeks. I typically have a 3 week period more focused on accumulation, followed by 3 weeks of intensification. Seeing as how we feel on any given day is unpredictable, I do not prescribe things too precisely if the session is a week or more away. For example I may know that I want to progress from 6x120 to 6x150 for tempo, or from 2x3x30m to 3x3x30m for acceleration, but I keep my mind open to changing things on the day of training if I feel poorly or feel particularly well.

[@antonpohrebniak]

Great question! I had the same. Thx for the answer, Cody! 🙏🏻

[@antonpohrebniak]

Very interesting, very useful! Thx so much, Cody!💪🏻❤

[@uknownuknownn8507]

Do a vid of what you eat in a day 🙏🏽

[@naveenperera1862]

How do you determine the sets weights and reps in a programme, Depending on what you do in the track as a sprinter?

[@Smithster80]

What do you think would be a good 100m/60m/40yard time for me to aim towards? I’ve never done sprinting specific work but I will start soon. Im around 230lbs 6’1, powerlifting and rugby background.

[@ATHLETE.X]

It depends of course how you time it. Hand timing, freelap with a touchpad start, fully electronic timing with a start gun, etc. But generally speaking I’d say below 8 seconds for 60m, below 13 and eventually below 12 seconds for the 100m, and below 5 seconds for the 40 are good goals for people who haven’t done a lot of sprinting. The 100m is a different beast, as it requires a much more honed technical model & race model to drop times into the 11’s or 10’s. 40yd and 60m can be powered through with less finesse. I’d focus on really short accelerations to start (10-15m), and some short flying sprints (gradual build up over 10-15m into a 5-10m zone of fast sprinting). You can also do short tempo endurance, like 6-12 x 60-100m at 60% effort just to work on a little conditioning as well as building up your ankles with a low risk of injury. Gradually you can increase acceleration distances. Just make sure you’re fast but relaxed. You don’t want to grit & grind like a heavy deadlift. Gotta be fluid & elastic to run fast safely. Hill sprints are another way to safely introduce sprinting, so you can mix in some hills if you want.

[@Smithster80]

@@ATHLETE.X thank you. Appreciate the words of wisdom

[@vanhalenrocksssss]

Out of curiosity, what’s your all time best 30 meter fly?

[@ATHLETE.X]

2.81 on the freelap

[@muditdhauta6082]

I feel there's something wrong here 30 meter world record is 3.81 seconds so 2.80 for 30 meter is not possible

[@ATHLETE.X]

Do you know what a 30 meter fly is? It has a running start of 20-40m into a 30m zone that is timed.

[@muditdhauta6082]

@@ATHLETE.X sorry didn't know that bud. Thanks for correcting me👍

[@ATHLETE.X]

@@muditdhauta6082 all good bro 🤙🏽

[@stephen_ls2007]

Can these exercises work for distance runners too?

[@bpswank429]

You can go run to the toilet

[@ATHLETE.X]

Yeah I believe so. I don’t think that lifting for distance runners needs to be all that different, although you likely don’t need to push the strength work as hard. Train the physical quality of max strength, but don’t worry about what your maxes are.

[@chocovinniecairo]

Great

[@rohantummala7916]

How many times in a week can i follow this schedule tho?

[@gautham6859]

❤❤

[@vaibhavtheallrounder5715]

SHOULD A SPRINTER TRAIN HIS BACK MUSCLES. PLEASE REPLY

[@DonitaPedorra]

Si

[@KX5Kat]

If I packed on that much training volume in a day I’d need a month to recover. How do you not fry your CNS?

[@GamingSpiral]

I think you’d need to slowly increase the training volume to allow adjustment. If you go from a super low volume training to all of a sudden crazy high training volumes you’d definitely have issues. For example with high school sports some of the kids don’t do frequent activity besides during the season and then when they come to the season with minimal activity or training volume it always hits super hard. Trying to build yourself into it will most likely allow you to do this type of volume, just not instantaneously.

[@KX5Kat]

@@GamingSpiral Of course. I think each athlete responds a bit differently though. I've done some pretty high volume sessions, but prolonged exposure to that usually ends up making me sick (literally, I got "workout fatigue/cns fatigue" with muscle aches and flu like symptoms for a few days). I find that my body is able to sprint/train at near max intensity fairly often, as long as I keep the volume low, so I prefer regular, short, but intense sessions. Very high volume/super long training sessions, at moderately high intensity, usually gives me problems.

[@jfitness432]

@@KX5Kat I agree with you and it also depends on age and overall stress level. Do you work a high stress job, financial stress, kids, etc. I always err on the side of lower volume and undulate as needed, bottom line is show up and give great effort but make sure you’re sleeping, eating quality Whole Foods and managing outside noise. 3-4 days a week for the average 35 year old with middle of the road genetics

[@user-ze3sg6ix1u]

You can't do this while in season, you'll absolutely be slower. This is off season and it's not every workout day you're doing a double workout

[@frostedflakes55]

This is a lot of built up high level ability your witnessing in this video...however many track seasons he participated in would have more than readied him for this kind of day...I would argue this was probably pretty easy for him relatively but if you don't have a lot of experience participating in high level sports this could easily destroy someone no doubt.

[@andrewleblanc2449]

this might be an annoying question, but what is your best 100m time (or 40)

[@ATHLETE.X]

10.69, 10.66 with illegal wind. 40yd is 4.59, but I use a touchpad start whereas the NFL uses a hand timed start and electronic finish. Had I run that rep at the combine the time would 9/10 times be faster due to the delay between going and the person starting the clock clicking start. The manual start makes times around 0.1 seconds faster compared to an electronic touch pad start start, and 0.2-0.3 faster than fully automatic timing with a starting gun.

[@andrewleblanc2449]

@@ATHLETE.X damn that's fast, how much did training improve your times from your genetic starting point

[@ATHLETE.X]

@@andrewleblanc2449 thanks man. I think my first ever 100m race was 12.3 or 12.6 when I was 15 years old. I was an over thinker so some was physical development but a lot was getting out of my own head. Last year I ran 10.78 at 30 years old. I took 5 years off from competing so I’m excited to work toward breaking my college bests now that I’m competing again.

[@andrewleblanc2449]

@@ATHLETE.X I having issues with that getting out of my own head, I play multiple sports and have that issue in those sports as well last year at 13 I ran about a 13.4 100m and am fairly fast among my teammates. Do you have any idea how much I could improve that before (If) I go to college for lacrosse

[@nokomalatji875]

how did you time running your "10m per second"?

[@ATHLETE.X]

10m flying times on freelap faster than 1.00 seconds. For example 10m/0.95 seconds = 10.52m/s

[@DMFM71]

hello there

[@ATHLETE.X]

whats crackin

[@akhil76648]

How to gain strength without gaining size, bulk

[@Magnusfication]

Sets of 3-5 reps

[@rohantummala7916]

@@Magnusfication wouldn’t you still bulk if u do more sets?

[@calumgallagher2095]

Whether you bulk or cut etc all comes down to calories consumed, if you eat in a surplus you'll gain size if you eat around maintenance or deficity you'll stay around the same size just leaner composition

[@Kebabbug]

lu raises ;)