Stride Rate & Stride Frequency | Wicket Sprints

[@ATHLETE.X]

For programs and video technique review, check out SprintingWorkouts.com Become a member: kzbin.infomembership Join the ATHLETE.X subreddit at www.reddit.com/r/ATHLETEX/

[@KX5Kat]

I'm thinking of using mini wickets for speed endurance. I'm thinking that plenty of wicket runs with minimal rest can force you to maintain proper form when fatigued. Since the wicket runs are short, you're not taxing your CNS too much. I've also heard that spacing them close helps with frontside mechanics as trailing your leg in the recovery phase will knock the wickets over.

[@Leonidas-eu9bb]

There is a unique ratio between stride frequency & stride length wich maximize you speed. Achieving that special ratio is key! I mean if we consciously focus more on one or the other we will run slower than possible. The more we drift into one side the slower we will run. For example at the far end of stride length we would be bounding. At the far end of frequency we would be i think it's called skipping or ankling. What is really interesting is we could hack our brain/motor patterns by alternating sprints between one and the other. Starting the sprints at both far ends and coming closer and closer to that special ratio. This should be a very neural taxing training because i takes a lot of focus! This is one of (my) secret speed trainings.

[@ATHLETE.X]

Exactly Manuel! Your comment reminds me of this: www.worldathletics.org/download/downloadnsa?filename=f6ce0035-c440-4af1-ae01-d9579d54718a.pdf&urlslug=the-development-of-stride-length-and-stride-f Also you’d be proud of me, most of my lifting has been replaced with jumps or loaded jumps, haha.

[@jemtzax7131]

By the way, I had a leg workout yesterday. Now I can feel soreness whenever any muscle group contracts. And today I imitated arm motions just like in sprinting. First I did it as usual and I felt glutes and quads firing up a little bit. Then I tried to add more elbow extension and it didn't result in anything, in fact I tried to focus primarily on elbow extension (some athletes do that, you can see their elbow fully or almost fully extended in the latter ground contact phase. This means they just extend their elbows, but don't move that much in the shoulder joint) and I stopped feeling any glute and quad activation Then I tried to specifically create motion in the shoulder joint while keeping elbows fixed (more like Asafa Powell). And the more amplitude I have in the shoulder joint as I move my arms, the more glutes and quads fire up

[@ATHLETE.X]

@@jemtzax7131 interesting observations! Thanks for sharing

[@jemtzax7131]

@@ATHLETE.X daaam Cody you're fast even outside of the track. I wanted to correct the comment a little bit more when I saw your response haha :D

[@ATHLETE.X]

@jerryx2000 I ran 10.66 this year at 32 years old

[@gurpreetsingh878]

Brother can you please make a video on diet plan, How much carbs, protein, fat, and micronutrients as well, during off season

[@amrit7726]

Thank you so much for the video … can you please recommend me the best protein for sprinters 🙏❣️

[@anshul_vlogs1509]

Brother, in how many months Can we reduce one second.

[@szymonjankowski1221]

Hi Cody! In what form do you sell your programs? Pdf or something diffrent?

[@ATHLETE.X]

Hey! Yeah they come in PDF form and are automatically emailed after purchase.

[@lakshaychouhan9709]

Coach how fast I can run on a synthetic track in spikes if I run 12.5 s on mud track with normal shoes

[@ATHLETE.X]

Probably high 11’s

[@DJ_T11]

Do you have any tips on how to increase stride frequency?

[@jemtzax7131]

Hey Cody, I've always used the classic 1x per week split method for my strength training for each muscle group, but the more I learn, the more I see how successful sprinters train legs with weighs 2 or even 3 times per week. I've had overtraining problems, so I try to be cautious with this. But now it seems like I can increase my volume, so I try to come up with a strategy for training the lower body several times per week. As I understand, now I need to decrease the volume of each session in comparison with the 1x per week workout, otherwise I'd increase the overall volume by 2 times right from the start. But the overall volume should be increased. Also, the workouts that I'll be doing should target somewhat different things, otherwise, I'll be doing the same workout several times per week, and it's only good for strength maintenance, but it won't provide me with new stimuli for growth So I've come up with a way to deal with it and I want you to correct me, because my lifting experience is really poor. Ok, I use the same strategy as you, I start with hypertrophy, and gradually get to max strength, because if I only do really heavy work, my central nervous system is gonna get fried like that chicken in KFC, oh yeah gimme that big wing bucket, manager! It's too taxing. So the plan is : I'll have two main sessions per week : The first one is more heavy (75%-80%, 8-12 rep range. Squats, hip thrusts, lunges, calf raises, other basic exercises) The other workout is gonna be light weight babieeeee yeah yeah aaauhhhhh (C) Ronnie Coleman. It's gonna be 65%-70%, with a 14-18 rep range In this way, I can get good hypertrophy without knowing my fiber type, I'll also smoothly turn the heavy hypertrophy workout into heavy strength training and the second workout will turn into a heavy hypertrophy session (but somewhat different from the first one in the beginning) So what do you think? Is this BS? That's my first plan ever, this could easily be BS. What would you advise? Thank you a lot! Stay strong!

[@El_Suertero]

For beginner level it's appropriate to start with simple linear periodization. 2-3x per week full body workouts. This way you could reach 80% of your natural potential easily. After that (when you reach plateau and will not be able to increase weights, for example) you may consider yourself as intermediate or advanced level and for futher progress you will need to tweek the periodization constituents to make it more variable (volume and intensity more important than changing a bunch of exercises too often) the way you described. So from that point you could switch from linear to cycling week or undulating periodization and do high, medium and low intensity (and volume tweekable as well) days and implement conjugate method or other training methods for advanced and elite athletes (as Triphasic training, for example) (I personally don't think that even at elite sprinters level you should reach to elite power-strength athletes conditions, as there is other important factors to improve exists). And exact tweeks and numbers are individual things, you should look and track how your body reacts by yourself (if you have not quality coach to assist you and talk about). I recommend you to find this books, they will help you and give a lot of valuable information on topic: 1) "Practical programming for strength training" (Mark Rippetoe) 2) Scientific principles of strength trainnig (Mike Israetel, James Hoffmann) 3) Strength manual for running (Louie Simmons). 4) "Strength training for speed" (James Wild) specifically for sprinting. Also you may use as some reference Bill Starr's strength training model (it mentioned in first book) which is basically looks like heavy (85%)-light (65-70%)-medium(70-85%) days. (type "Bill Starr Original 5x5 routines" to read article) and adapt it to your needs and goals (hypertrophy, max strength, strength endurance etc.)

[@jemtzax7131]

@@El_Suertero thank you sooOOoo much! By the way, what do you think about central nervous system adaptations from lifting? How are they beneficial for sprinting? I mean, it's about reaching the highest level of neural drive while on the ground and lifting is obviously slower. But as I know, lifting increases neural strength (the total amount of neural drive that one can produce) because more calcium is released. But hey anyways, how is this beneficial, if the central nervous system starts to build up neural drive slower? Maybe the total amount of neural drive will be bigger than without lifting, but relatively to max neural drive (the max level I've reached through lifting) it would be smaller? For example without lifting, my max neural drive was 100 points. I could only reach 70% of that, so I'd get 70 points With lifting, my max neural drive is 200 points, but I can only reach 60% of that since my CNS has gotten slower because of lifting. And now I'd get 120 neural drive points, even though instead of 70% I'd only reach 60%. And as I start to sprint actively, I'll train my CNS to fire up faster while hopefully holding on to my neural strength. I'll wind up somewhere with 190 points of max neural drive and I'll be able to activate 70% of that again, so it's 133 points Is this how it works? Of course my example is abstract This is the topic that I struggle to understand the most, thank you in advance

[@El_Suertero]

@@jemtzax7131 About CNS response to weight training and lifts better read some information in Physiology of Exercise or General Sport Training Theory kind of sources (books) or study research papers on pubmed as well. There is proprioceptors, Golgi-tendon organ and some other receptors involved in motor action and recruitment as well and may be affected through exercise (and those may improve protagonist-antagonist muscle groups control). With heavy lifts you train your CNS to recruit more (to get as close to 100% as possible) fast twitch muscle fibers and shift (I call them "medium fast") 2a fibers towards fastest 2b fibers. The more load, the more 2b twitch fibers has to be (and will be) recruited and slower move will be. So if you will be performing ONLY weight training without any other work for speed and fast movements - it will make you slower. Some regimens of weight training use some kind sequence like that - set of heavy load reps and after you finish the set you do set of faster (or let say power) exercises like squat jumps or set of standing long jumps (in low volume). So basicly you have "double"set and then timing rest after both exercises 5 mins for example. It's types of conjugate (or contrast) methods and Triphasic training method also similar one where load-speed curve exploited on full range. But there is all-or-none principle of muscle contraction (meaning that all muscle fibers are activated simultaneusly no matter what load is - heavy or light) and weight training may only teach neuromuscular system to control force production more efficiently by measuring necessary things (pressure on joint, for example) with help of other receptors. It's hard to dive deeper and will be just guessing as I don't know how it can be proved and what researches to do or where done already, how to measure those things. So IMO if I have 30% of slow twitch fibers and 70% of fast and the fast part consists of 20% type 2b and 80% type 2a I would like to shift (convert) that 80% portion and add to 20% and be able to use it (activate) close to 100% when sprinting. This is would be my main goal outcome for CNS (recruit more) training and physiology responce (shift and get more fibers). I would looking and keep in mind. If I will have or know other training regimens that will give me same response or in easier way - I will do that. Or combine several methods not to become too boring. P.S. Also during weight training we are training our tendons and ligaments. It's also may give big benefits for sprinting (more elastic strength, more elastic power, more reactivity and so on). But it's debatable what is more important (some elite sprinters, especially who has changed specialisation from long or triple jump) elastic strength of tendons and ligaments or absolute max strength of muscles (relative strength to body mass). I think both are important and both should be considered and included in training in some amount. And the ways of training both also may vary from weight lifting to plyometrics to resisted sprints and plyos and so on. Just don't do too much volume, it's better undertrain a bit every time (atleast you will maintain previous levels and will not get worse) than consistently do much more volume then enough (overtrain).

[@davidtownsend916]

Get Coach Andersons wicket measurements online to get proper spacing. It helps

[@Aaron-on5ik]

Why do you put your freelap on a cone?

[@mr400meter]

Do you supplement with boron?

[@ATHLETE.X]

Not currently but I know it can be useful for hormone production. Have you tried it?

[@mr400meter]

I have and still do. I definitely used the upper 20 mg limit when I was doing sprint training, and holy cow was I really killing it.

[@ATHLETE.X]

@@mr400meter awesome well thanks for the reminder on this, I remember hearing about it a few years ago but never got around to buying some. Gonna research it now for sure!

[@PalkaTV]

Is this a good thing to do inseason

[@ATHLETE.X]

I think that is fine, but it’s best to do it more in the off season and early season so you can see how the athlete responds before big competitions have started.

[@PalkaTV]

@@ATHLETE.X thank you very much.

[@jonathanstenger9179]

How fast do you run these?

[@ATHLETE.X]

To start out probably 90-95%, but my goal is to get to a point where I can go near max once I decide on the optimal zone measurements and get used to doing them after a few sessions.

[@dylanmorgan5589]

Hey how tall are you? I wanna know how our strides would compare to see what to go for.

[@ATHLETE.X]

182cm but I'm more legs than torso. I top out around 2.2m stride length I think, but not 100% certain.

[@xaviermceldowney2861]

What timing system do you happen to use ?

[@ATHLETE.X]

I use the freelap: store.simplifaster.com/product-category/freelap/

[@jemtzax7131]

Reminds me of a George Carlin line : " "I have a friend who happens to be black". Like it's a f accident"

[@ATHLETE.X]

@@jemtzax7131 my dad spent a Super Bowl with GC once. Said he was a really chill guy, not the typical arrogant famous person. RIP to a real comedian!

[@paulmartin5791]

Awesome!!!

[@ATHLETE.X]

Thanks Paul!

[@deseangibir4764]

I can never set the cones up properly

[@ATHLETE.X]

This is sort of confusing but will at least show you some hurdle spacings for different times: www.scribd.com/document/466370110/Vince-Anderson-Max-Velocity-Drill-Spacings-2019