It’s funny how the jump sole shoes from the 90s forced you into running with floating heels. I’ve heard people say they were bull shit but I personally saw great results from them
With the floating heel on hamstring exercises it helps with the co-contraction at the calf and hamstring. Even just doing a single leg hamstring iso with the ball of the foot on a roller gives a real potent stimulus. I’d check out David Grey on that. Great vid!
Great stuff. What I really like is how you focus on what the variation of an exercise does to be implemented towards your actual end goal. Without the similar implementation of the exercise towards the actual action you’re aiming towards, it will hit different and will lose all the effectiveness of what you trained for in the exercise. Great stuff
Good stuff. Love the heel elevated variations of the lifts. I think the S&C coach, Cal Dietz, would approve. He talks a lot about the importance of the foot and the big toe. Looking forward to track your progress.
If you’ve been lifting for a little while then aim for 70-80% of your max for 1-5 reps. Most of my lifting is in the 2-4 rep range. If you have a velocity meter then aim for 0.5-0.7 average m/s bar velocity. I go high reps on abs, if I want hypertrophy somewhere, and sometimes in the off-season or if I’m injured and want to drive blood to the area. Otherwise I avoid high reps.
I haven’t really had success with long duration ISO’s other than for rehab/prehab purposes. I prefer to either try and produce force really fast or reverse a large momentum. I’m sure they can help but I like more dynamic exercises personally.
Hi Cody! I was wondering where is COM in acceleration phase( couple of first steps). And also could you tell me how can strike behind that com? Some exercises to help me with this? Lastly I need to work on being more bouncy and elastic because I’m lacking the last part of my race(100m) how can I do that? Thanks in advance Cody!🙏😊 Keep it up with this awesome videos!
about to start strength training for track (trained like body builder for few months) so for a few months of off season im going to train for basically purely strength at the beggining. should i start with normal squat or box squat? or whats the difference?
I want to get into sprinting workouts but not competitively. As of right now i'm not able to bench 225 like that... do I need to do 225 to see the benefits??
How do you find so many track meets to go to now that you are not in college anymore? I am in my 30’s and live in Oklahoma. I would love to start competing in track meets again. How can I find track meets to go to and compete in?
Not really. Good for general strength work, but unless they’re really light and tight, they tend to bounce around and be too heavy. Exogen calf sleeves would be a better option.
They’re nice and comfortable but too supinated IMO. When I walk I feel like the side of my pinky toe is gonna hit the ground. But they feel good when running. Prefer my brooks for jumps though.
I’d wait 48-72 hours after a high intensity session to do another one. For example: Monday: Sprint & lift Wednesday or Thursday: Sprint & lift Or Monday: Sprint Tuesday: Lift Wed: Off Thursday: Sprint or sprint & lift (or do this Friday)
@@ATHLETE.X Cody, love your videos. I'm a rugby player, focusing on speed this off-season. Following John's question... you're working out 4 times per week in this video, so you can only be achieving 48 hours if you're going Mon, Wed, Fri and Sun - is that what you're doing? Secondary question: would you begin your off season with more focus on maximal strength lifts, with a shift towards unilateral variants and plyometrics later on in the off season?
I haven’t found that it makes my times consistently faster. If you do low heel recovery typically the knee is at a more obtuse angle and the leg is longer, so it requires more force to swing the leg through. If you close the knee and shorten the lever, the leg swings through quicker. I think whether it works or not depends on the individual.
2 wks doing nothing & my sprinting suffers: power, speed, technique, whip from the hip, all gone. Weak & flimsy. All that hard work undone by a 2 weak layoff due to flu
Nice work Cody. I seem to enjoy sprint videos less now because I've retrogressed from a mere 2 wk layoff. Wats funny too is that my foot strike due to aggressive whipping from the hip was becoming so violent that the groin on my right side was feeling the strain. Like it was too weak to handle the power output. Theres no danger of that now with all the progress I've lost in just 2 wks
How would it be speed endurance if your recovery is short and speeds are slow? You can’t run as fast with short rest. Speed endurance training is running as fast as you can as long as you can maintain it, which dictates that you must be fully recovered in order to train the quality. If you’re aiming for general endurance then rests are shorter.
@@ATHLETE.X well anyways, I watched this video so I can gain speed, and I have a question.. will doing strength training twice a week. And doing like 40m sprints 3 times a week increase my speed over time?? I know that’s not a lot of work but I wanna get faster a bit without going over the top and doing a full sprint training program , since I’m a distance runner (800m)
@@king-qi2ks that’s a good place to start. Low volume & max intensity on the sprinting, and main lifts 70-80% of your max for 3-5 reps is a great combo.
@@ATHLETE.X the start is only a small portion of the race, top end speed is going to give more results. Training quads isn't really going to do that much, the speed endurance session you done was probably your best session in my opinion.
I enjoy it and don’t see any reason to stop. The more I train the more I learn, the better coach I become. The kids I coach also like I can beat them lol
![ARGENTINA vs. CHILE [3-0] | RESUMEN | ELIMINATORIAS SUDAMERICANAS | FECHA 7](http://i.ytimg.com/vi/De3AWmXzhuA/mqdefault.jpg)
Sprinting Articles & Programs: sprintingworkouts.com
Hypervest Elite Weighted Vest For Sprinting: fxo.co/Du0v
Workouts For Sprinters: sprintingworkouts.com/blogs/training/workouts-for-sprinters-in-track-field
The floating heel idea is very interesting, might be onto something with that
Really enjoyed the format of this video Cody, keep it going!
Awesome man I’m glad. I like making this type of video, so I’ll definitely mix them in more often!
It’s funny how the jump sole shoes from the 90s forced you into running with floating heels. I’ve heard people say they were bull shit but I personally saw great results from them
Very useful knowledge Cody. Appreciate this video so much . Thanks 👍👍
Thanks bro
With the floating heel on hamstring exercises it helps with the co-contraction at the calf and hamstring. Even just doing a single leg hamstring iso with the ball of the foot on a roller gives a real potent stimulus. I’d check out David Grey on that. Great vid!
Great stuff. What I really like is how you focus on what the variation of an exercise does to be implemented towards your actual end goal.
Without the similar implementation of the exercise towards the actual action you’re aiming towards, it will hit different and will lose all the effectiveness of what you trained for in the exercise. Great stuff
you are the GOAT! love the content man.
Thanks Rishad!
Good stuff. Love the heel elevated variations of the lifts. I think the S&C coach, Cal Dietz, would approve. He talks a lot about the importance of the foot and the big toe. Looking forward to track your progress.
Nice!! Looks like our long n triple jump practices...
Sounds like you’ve got good training 😎😅
in the gym, would you advice more on doing heavy weights and low reps? ou low/medium weights and high reps?
If you’ve been lifting for a little while then aim for 70-80% of your max for 1-5 reps. Most of my lifting is in the 2-4 rep range. If you have a velocity meter then aim for 0.5-0.7 average m/s bar velocity.
I go high reps on abs, if I want hypertrophy somewhere, and sometimes in the off-season or if I’m injured and want to drive blood to the area. Otherwise I avoid high reps.
@@ATHLETE.X how much did your freelap cones cost and do you recommend them?
Would you recommend isometrics? Like holding a heavy weight on leg press at one angle for 20seconds.
I haven’t really had success with long duration ISO’s other than for rehab/prehab purposes. I prefer to either try and produce force really fast or reverse a large momentum. I’m sure they can help but I like more dynamic exercises personally.
Hi Cody! I was wondering where is COM in acceleration phase( couple of first steps). And also could you tell me how can strike behind that com? Some exercises to help me with this? Lastly I need to work on being more bouncy and elastic because I’m lacking the last part of my race(100m) how can I do that? Thanks in advance Cody!🙏😊 Keep it up with this awesome videos!
Please
would you say the vest is better than a sled for acceleration?
Thanks! I love it
Thanks for watching!
very interesting video.... good job
about to start strength training for track (trained like body builder for few months) so for a few months of off season im going to train for basically purely strength at the beggining. should i start with normal squat or box squat? or whats the difference?
how is going?
My muscles are too tight for regular squat so been doing box squat, and practicing my pancake move
I want to get into sprinting workouts but not competitively. As of right now i'm not able to bench 225 like that... do I need to do 225 to see the benefits??
How do you find so many track meets to go to now that you are not in college anymore? I am in my 30’s and live in Oklahoma. I would love to start competing in track meets again. How can I find track meets to go to and compete in?
I check DirectAthletics.com, athletic.net, and runnercard.com typically. Directathletics works best on desktop and has the most meets.
Thank you so much for the info!
Are ankle weights good for speed training?
Not really. Good for general strength work, but unless they’re really light and tight, they tend to bounce around and be too heavy. Exogen calf sleeves would be a better option.
Ok, thank you for the advice!
Damn, that's a crazy amount of volume for a week. Then again, you're nearing 10.5s.
“If he dies, he dies” - My program
How are the zoomx streakflys ?
They’re nice and comfortable but too supinated IMO. When I walk I feel like the side of my pinky toe is gonna hit the ground. But they feel good when running. Prefer my brooks for jumps though.
@@ATHLETE.X I just got the brooks hyperion tempo , can't say I am in love with them. Taking a while to break in perhaps
I’ve got the brooks levitate 4
Hii cody
I have a question .Hiw much recovery time your giving from strength training to speed endurance or speed training
I’d wait 48-72 hours after a high intensity session to do another one. For example:
Monday: Sprint & lift
Wednesday or Thursday: Sprint & lift
Or
Monday: Sprint
Tuesday: Lift
Wed: Off
Thursday: Sprint or sprint & lift (or do this Friday)
@@ATHLETE.X thank you so much for your reply cody and i watch every video of yours these videos guides me
@@ATHLETE.X Cody, love your videos. I'm a rugby player, focusing on speed this off-season.
Following John's question... you're working out 4 times per week in this video, so you can only be achieving 48 hours if you're going Mon, Wed, Fri and Sun - is that what you're doing?
Secondary question: would you begin your off season with more focus on maximal strength lifts, with a shift towards unilateral variants and plyometrics later on in the off season?
Man, those box jumps are impressive 😮😮!! I didn't know humans could jump that high 😂
😂 haha thank you
I would need a month to pack all those intensity You had for few days (gym / strength, jumps, sprints...) to my training to not get injured. :-)
Respected sir why u donot use low heal recovery technique it can improve ur 100mts performance
I haven’t found that it makes my times consistently faster. If you do low heel recovery typically the knee is at a more obtuse angle and the leg is longer, so it requires more force to swing the leg through. If you close the knee and shorten the lever, the leg swings through quicker.
I think whether it works or not depends on the individual.
Hi Cody.. what's your PB for 100m ?
💪
👏🏾👏🏾
How tall are you ? Because I’ve seen you dunk and all.
182cm
Sir , this schedule is for off season 😅😅😅😅
2 wks doing nothing & my sprinting suffers: power, speed, technique, whip from the hip, all gone. Weak & flimsy. All that hard work undone by a 2 weak layoff due to flu
Nice work Cody. I seem to enjoy sprint videos less now because I've retrogressed from a mere 2 wk layoff. Wats funny too is that my foot strike due to aggressive whipping from the hip was becoming so violent that the groin on my right side was feeling the strain. Like it was too weak to handle the power output. Theres no danger of that now with all the progress I've lost in just 2 wks
I'm pretty sure I sht myself on the 80m 😐
4x80m with 15-16 minutes in between???
Wth how is that speed endurance 😂😂
How would it be speed endurance if your recovery is short and speeds are slow? You can’t run as fast with short rest. Speed endurance training is running as fast as you can as long as you can maintain it, which dictates that you must be fully recovered in order to train the quality. If you’re aiming for general endurance then rests are shorter.
@@ATHLETE.X idk man 😂 I’m a distance runner, I don’t know sprinters consider “SPEED ENDURANCE”
@@king-qi2ks well I admire your ability to run far. I’m terrible at distance! Lol
@@ATHLETE.X well anyways, I watched this video so I can gain speed, and I have a question.. will doing strength training twice a week. And doing like 40m sprints 3 times a week increase my speed over time??
I know that’s not a lot of work but I wanna get faster a bit without going over the top and doing a full sprint training program , since I’m a distance runner (800m)
@@king-qi2ks that’s a good place to start. Low volume & max intensity on the sprinting, and main lifts 70-80% of your max for 3-5 reps is a great combo.
You're not doing enough hamstring and hip training
Thanks for your input
@@ATHLETE.X the start is only a small portion of the race, top end speed is going to give more results. Training quads isn't really going to do that much, the speed endurance session you done was probably your best session in my opinion.
Also why do you still do this?
I enjoy it and don’t see any reason to stop. The more I train the more I learn, the better coach I become. The kids I coach also like I can beat them lol