Speed Training Methods, Progressions & Tips For Sprinting Success

This video presentation covers various sprint training methods athletes can use to develop sprinting speed. Learn about types of workouts, how to progress speed training, and tips that can help you be successful with your speed development sprinting workouts.
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Time Stamps
Acceleration Training - 2:10
Short Speed Training - 7:14
Flying Sprints - 10:16
Ins & Outs - 12:14
Long Speed Training - 16:47
Short Speed Endurance - 18:53
Big Picture Progressions - 21:09
Tips For Success - 24:58

[@prod.Radiant]

So much quality and value in this video. Thank you for what you give back to the sprinting community!

[@bui340]

I've started to accelerate up short hills recently, pushing my hip forward during the whole climb. Only Counterbalance with my shoulders. Just feels good

[@elgobierno_00]

This channel is a goldmine

[@spartangaming5078]

Some of the best simple to grasp stuff out there right now.

[@WardenCommander.]

One of your best ones. Thanks, brother!

[@justtocomment4882]

Thank you for this vid really needed this

[@joeydudester1]

This is fantastic information! Well presented with accuracy. Great break down of an overall programme for all levels. Thank you!!

[@Keepitinfront]

As always amazing content

[@oceanxiv]

Perfectly structured and delivered extensive topic in only 34mins. The best presentation I ever seen; thank you very much!

[@timothydavis2568]

Lots of great content here, great video

[@smith.jacob701]

Awesome! Thank you. I coach myself so this helps a lot

[@himanshusprinter0444]

Quality videos everytime ❤️

[@loganwhite3161]

I like the longer videos, thanks for your information 🧨🔥

[@ATHLETE.X]

Article: sprintingworkouts.com/blogs/training/speed-training Twitter: x.com/codybidlow

[@tudororza]

I wish I had the opportunity to train speed this way. My first coach would only makes us run 3×6×60 with jogging breaks. That didn't injur us, but we also didn't become any faster. The second coach would train 3×30m block starts and 6×60m at 100% in the early season and I ended up taring my left adductor. With the first coach I ended up running a 50.06 in the 400m, but couldn't break 11.30 in the 100m. With the second coach I managed to run 11.26 before getting injured once again. Track can be pain with the wrong mindset 😢

[@thewarrenbuffettspreadsheet]

So many coaches are clueless

[@thealacritarian]

Always good content here bro. You're the man!

[@thewarrenbuffettspreadsheet]

I think its good to load the acceleration training in the off season. Like early on short hill sprints, then to sled sprints and then maybe some flat acceleration before season starts

[@jfitness432]

Can you do a video on how you’re using the Lila sleeves (different placement of weights) and your results from implementing them?

[@jorgebarroso3367]

Awesome vid as always, thanks Cody. I've recently been experiencing an existential crisis when it comes to traditional acceleration training 😅. I'm positive you are familiar with Ken Clarke's research paper, the one that concluded that NFL players, regardless of their top end speed, where able to reach the attain the same relative portion of their Vmax within the same time frame (thereby demonstrating that Vmax effectively sets the ceiling). Assuming proficient acceleration ability is defined as reaching a higher velocity within a smaller time frame OR reaching a higher velocity within the same time frame, would it not make more sense to establish max velocity training as superior / more efficient than actual traditional acceleration training for the purpose of improving one's ability to accelerate?? Bearing this in mind, and not taking injury factors into account, I was hoping you could please shed some light on the purpose(s) of acceleration training. Thank you!

[@miguelducasse]

Love your teachings…. But question 🙋‍♂️ a bit of topic my son plays football high school wide receiver but if you were to choose from sprint hurdles to sprinting 100 meter for training that will transition to football which one would you choose? He like track but doesn’t know which one to choose from to build speed top end… thank you

[@Sohel----]

Can u please make a video on how to design a 100/200m training program ? ..I do not have a coach ..and really want to know how to breakdown my training program ....how many acceleration days per week , how many speed endurance day per week , how many max velocity /speed training days per week ...please 😀

[@ryantran2838]

Do you know how to make a training program yet i could really use it.

[@totallyraw1313]

Hey Cody, maybe you would be able to sprint 5 times a week if you cut out your lifting completely and kept the sprint volume low enough that you can recover in 24hrs. Have you ever considered doing that?

[@ATHLETE.X]

I’d certainly like to try that, but right now it takes me a long time to recover after sprinting due to some pesky hip/Ab injury that doesn’t want to go away. I started a new job that’s going to limit the days I can train, so maybe the extra days off will get me back to a place where I can try this sort of approach 😄

[@spartangaming5078]

Got a question though, for the acceleration phase of a flying sprint what stance should be use (such as blocks) and should we sprint max out for the acceleration part?

[@thewarrenbuffettspreadsheet]

Don't think so. Want to save energy for the flying part. Just float into max speed. Dynamic start.

[@tizioincognito.3330]

Do you have some tips for those who run the 800 meters and 1500 meters regarding speed training?

[@thewarrenbuffettspreadsheet]

My recommendation is to ditch the acceleration phase. As you dont need har acceleration in long distance and it takes to much effort. Focus on relaxation and floating speed.

[@JosephKabia-sd8xf]

🎉

[@Sohel----]

Can I include in and outs , falling start as a part of my acceleration training .. I don't have access to sleds and other equipments needed for acceleration ...can u please suggest me some good acceleration workouts .

[@thewarrenbuffettspreadsheet]

What about short hill sprints?

[@Sohel----]

@@thewarrenbuffettspreadsheet that's a very good workout but I don't live in or near hilly areas 😕

[@benzhuang1759]

Is your website down ? Cant seem to purchase your program

[@ATHLETE.X]

It’s operating properly on my end. What kind of device and browser are you using?

[@benzhuang1759]

@@ATHLETE.X on my Samsung using chrome, I'll try a different device

[@thewarrenbuffettspreadsheet]

Everyone. Take a screenshot of " tips for success" slide

[@You-dm2eh]

Would snowboarding be considered a deceleration sport? 🤔

[@ATHLETE.X]

Certainly a lot of eccentric and isometric load in snowboarding.

[@augustnabzdyk7993]

"Promosm" 🤘

[@thewarrenbuffettspreadsheet]

Yes. You most likely have more fast Twitch fibers. It's highly genetic. They might be better trained than you, but training rarely can't beat superior genetics