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Nike Superfly Elite 2

@ can they be used for the 800m too, you reckon?

It would take an adjustment period but I think so, yes. I used to use the brooks ELMN8 for the 400 and 800 and I think the spikes are pretty similar all around. Just be prepared for some extra calf soreness and some extra strain on the Achilles

@@SimonShawk5 aight man, appreciate it. Any good 800m spikes you recommend? Loving your videos so far, they really motivate me to get out there and train hard too 🔥

Slow eccentric cable hip flexor raises. Going all the way into a deep stretch very slowly, then pulling the leg forward and repeating

That's incredible! You've gotta keep me updated on your progress, super excited to hear how training goes for you. And congrats on what you've already achieved, dropping 30 lbs is no joke

I can't imagine stretching that much 😂

To target the specific quality I'm hoping to improve. Just like how a 100m sprinter wouldn't only run 100m dashes in practice, a high jumper wouldn't only high jump in practice, and a 5k runner wouldn't only run 5k's in practice. If my early acceleration is weak, I'm gonna practice that. If my top speed needs work, I'm gonna practice that

@SimonShawk5 Yeah, but no....10m is nothing do acceleration work on 30m 40m 50m ayt...10m in spikes at this time of the years....good luck. You should be doing repeat 300m or 150m I don't know but 10m....as a 400m guys in november ?

I'm coaching 5 athletes for free for 3 months, the call is just to get it all set up and figure out goals, training history, etcetera

Thank you so much! I like your stuff too man, keep it up I couldn't agree more! Tracking volume is so useful for athletes. I also like that philosophy, I've listened to a ton by his assistant coach Rolf Ohman and he says the same, sprinters need tons of rest.

That's so disgusting. I don't think it's the meat doing it. Actually, like guaranteed it isn't.

But how much is it per bodyweight? Like you mean more than 2x ?

@SunOmega I am 160lbs so over 1g/lb. I am over 60 so requirement is higher.

@garageliftrunner Fortunately your feels don't affect my results

​@@terraflow__bryanburdo4547what type of beef are you eating? I just can't force myself to eat that much ground beef a day. I wonder if creatine is the reason why you're getting results beef is supposed to be high in creatine.

Are you sure it's your calf, like the muscle, as opposed to the Achilles tendon? The way you're describing it sounds a lot like Achilles issues I've had before. Are you able to run or does that hurt you?

⁠@@SimonShawk5 it starts to hurt when I am sprinting, especially after 30-40 meters but then it feels more like calf stiffness. But jogging does not hurt. It is also very weird, because it is not very localized. But it is around the low calf at the point when it attaches to the tendon, and also sometimes at the inside of the leg. I would also say that it feels kinda deep inside the leg sometimes. It think the trigger is ankle dorsiflexion because it hurts sometimes when I am at an ATG squat and if I pause there for 3-5 sec, then when I try to go up it hurts. It is so weird, because I can squat(to powerlifting parallel) with zero pain at very heavy weight (220kg+ for reps, 100kg bw) 😂 Thanks so much for the answer btw 😊

Sounds like a frustrating injury. I would try some isometric holds like the spring ankle series and see how it feels afterward. If it feels better there's a pretty solid chance it is a tendon issue. On top of that, I'd try to avoid anything that hurts for a week or so. I know it sucks doing that but sometimes it's necessary to heal and get better and every time you work through pain you're probably making it worse. Also, some gentle stretching probably wouldn't hurt.

@@SimonShawk5thanks so much for the tips 😌

Thank you! Had a few different hip things. The first was just a hip flexor strain or something like that, had pain when lifting my leg for months and eventually got it handled with slow eccentric cable loaded hip flexor raises. Second thing was a lack of internal rotation especially in my left leg which caused some of my foot issues. I looked at Conor Harris's channel, he has amazing information on hip mobility. Ive thought about making a hip mobility video so I could put that on the list but some of his exercises are the best I've ever used

I've had tons of success with heavy isometrics over 30-45 seconds, 3-4 sets or so. That was for my patellar tendon (and Achilles tendons) so I can't say for sure about a quad tendon

@@SimonShawk5 ruclips.net/user/shorts_xtAmZRcqrM?feature=share

@@SimonShawk5 achilles ruclips.net/user/shorts7C9v1lIxg8s?si=yZYUUPxB8Cp4gQz_

I don't know your exact situation but I think it's very possible. As times get faster it gets a lot harder to improve but a jump from 57 to 54 is 100% possible. If you stay healthy, work on max speed, get a bit stronger and more powerful with a bit of lifting and jumps, and get good at foundational form drills like A-walks, a-marches, a-skips, and ankling/dribbling, I bet you could reach your goals

@SimonShawk5 Thanks! Since the beginning of last season I've gained about 10 pounds of muscle and my vertical has increased a few inches so I'm hoping it'll transfer over to sprinting

Great suggestion! I used to do an RPR routine before some of my training and competitions and I remember feeling pretty good afterward, I'll revisit that. Thanks!

Depends a little bit on how well you recover. I vary between 2-3 days per week but I think realistically 2 is more than enough for most people. When you start getting into 3 I think you run the risk of interfering with the main thing, sprinting. Now, if that third session was just some upper body work or rehab-type stuff, I think that's totally fine. But probably don't want to do 3 really heavy or really explosive days, at least, I probably wouldn't suggest that based on my current understanding

@@SimonShawk5 Thanks

It’s called the “art of coaching” based on science and experience. It’s clearly not n=1 as they both alluded to coaching other athletes and teams.

Induction doesn't work in sprinting or human performance in general.

My opinion now is that slow eccentrics are something you could do as part of very early preparation, like the first 1-2 months of training, and then probably not mess with for the rest of the year. Plyometrics are pretty broad so it's hard to give a simple answer. Generally I think it's good to start with low level plyos at low volumes and slowly scale up volumes before slowly scaling up intensities. Because of tendon issues I basically do 0 intensive plyometrics right now and leave my plyometric work to sprinting itself and fast stretch shortening cycle lifts

Thanks for stopping by bro! Hope your training has been going well this year

🤖

Haha thanks for watching!

That's exactly right!

Thanks a lot! Don't quote me on this, but my understanding is that the avoidance of speed during the winter is more so a result of the weather and an inability to run fast, as opposed to an intentional approach to programming Lots of people suggest having a certain time per year where you aren't doing maximal sprinting but that often comes at the end of the outdoor season. The reason for this is speed qualities generally start to detrain after 5 or so days, so if there's a competition anywhere close, it is best to sprint at least once per week if the weather permits it just to stay fast Other coaches could have other reasoning that I'm not aware of, but that's how I understand it

@ thank you for your response! Yes this is my thinking also - to run fast you’ve got to train fast. Makes sense!

Thanks for watching! It's very tough to say without knowing your exact situation. If you haven't been training at all or have taken some time off, I would probably start with pretty low intensity stuff. Injury prevention is the number one goal and going from 0-100 will almost for sure get you hurt. So id start with some short acceleration work and a small volume of tempo and slowly build that week after week until real practices start If you have already been training, then it really depends on what training you've done so far. Sorry that this isn't more helpful, just really depends on the situation

Not at all. The only people speed training is a waste of time for is people who don't enjoy it or don't want to get faster If people did a lot of sprinting and jumping and other athletic movements when they were younger, they'd definitely have a higher likelihood of getting very fast. That's why, like Cody talks about in the podcast, we can't compare our times to other people's. We can only really compare them to our own times and our own improvement over time If you trained for 6 months and didn't get any faster, it's quite likely that you either weren't training hard enough, or weren't recovering hard enough. So either, too little work at too low intensity or too much work too high intensity. Either that, or your training wasn't specific enough to speed, as in, you weren't sprinting enough

What type of speed training have you been doing

​@@gastro_barticles516 Monday 3x3x25m hill or 3x3x100m 85~90%effort, Wednesday 3x10m + 2x20m + 2x30m, Friday 2~3x60m 100%.

@@gastro_barticles516 Monday 3x3x25m hill or 3x3x100m 85~90% effort Wednesday 3x10m, 2x20m, 2x30m Friday 2~3 60m 97%~100% effort

I agree, it can be tough to find stuff on sprinting no doubt. Thanks for the kind words!

That's awesome, thank you for watching!

Thanks for the support! Super glad you enjoyed it

I'm planning on it, glad you enjoyed!

I've been leaning in the direction of slowly building up very high quality sprint reps over further and further distances until 300s, 350s, 400s, 450s, and maybe the occasional 500 can be run at a high level. For example, a key workout might be 2 x 300m with 10-20 minutes rest, as opposed to 4-6 x 200m at closing 400m pace with 2 minutes rest Of course, you could absolutely have both of these workouts in a good, holistic program

@SimonShawk5 it's a fair idea but idk how sustainable that would be. kk would do 200s regularly and replacing that with 2-3 300s seems like a bit much. Do you completely understand the idea behind the 200 workout?

You wouldn't do the 300s year round, they would be toward the end of the year. So yeah I don't think they'd be sustainable all year round, that isn't the intention. There's a few ideas behind the 200s and I don't know them all. Most people end up saying that by the last 200 you are simulating the end of the 400. Or that 200s are building anaerobic capacity. And that certainly may be the case, and many successful athletes have undoubtedly found success through 200m repeats

What are you trying to train?

@@SimonShawk5 I don't see your point. You're supposed to do a long progression with the 200s, starting in the fall. Obviously, you can't start ripping hard 300s every week in the fall. What is your point?

Absolutely. Can make it sad for us non-elites to think we may not ever be as fast as we want. But, it's part of what makes athletics so special

For sure. I think if you are an athlete and you are training you shouldn’t have that on your mind. No one knows their true potential and the goal of training is to push you barriers.

​@@SimonShawk5 I think there are some ways to beat the genetic materials in us that is by training our mind along with the body .....training our neuromuscular system with manifestation and may be through medetation....what you think about it?

I think visualization, self-belief, and hard, smart work is a way to completely transform any aspect of your life. I can't say it would take someone from slow to elite but I can almost guarantee it would lead to better results than someone who lacks confidence and belief and doesn't visualize their success

Kinda just how life works not really sprinting specific

Thanks for watching!

Yessir! It was great having him on. Hope you enjoy the episode!

Thank you so much! I don't have any videos on it yet but I'd like to, maybe I can do some research and try to get something out in the next couple of weeks If you want a good place to start, look up Conor Harris and fixing anterior pelvic tilt, or try looking up thoracic tuck and you may get some good results

Thank you very much!

Yessir thanks for the support

I want to, it's on my list

Yeah sounds like a similar idea

Can't wait to hear how your junior year goes, I love that goal! Sounds like you're already on track for it. Good luck to you and thanks for watching!

I hear you 😂 I used to love them because I was so injured for so long that once I could actually do them it was a huge accomplishment for me, but at the moment I'm not feeling them so much

Thank you very much! I use the Superfly Elite 2's, I've bought them for 2 seasons in a row and loved them for both. They're not as stiff as something like a max fly or the newer Adidas spikes so they theoretically might be a touch worse in the short sprints but they're a bit more affordable and I find them very comfortable. If you pick them up, keep in mind I got mine .5 a size bigger than my usual shoes

That sounds like a very painful workout 😳. I know what you mean, the acidity really hits you once you stop moving. That's a great goal, good luck to you and I hope the pain and suffering ends up being worth it!

I'll add it to the list! Thanks for the suggestion. Sorry to hear about your freelap, that's unfortunate