I love that he is actually putting his sources in. Academic literature, high sample sizes, reliable information. Unlike people who say "do this because I have found it works"
@@jojomojo329 well if this stuff is proven it basically means it will stretch ur potential to run the fastest you can be. THeres more too it like genetics and other factors. This is what made bolt a beast. But alot fo these exercises will make you much faster and improve ur speed. Science is the answer to everything.
@@TheJackOfAllTrades777 That knowledge is out there because of scientific studies from the past. Most of this stuff has been out there for a while. All of those trainers and the stuff you do are from these foundations of building muscle that comes from science.
Someone has to test if it works first, for it to be worth the time to study. So yes academics are normally behind. Academics confirms what some people that are ahead of the curve find.
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
Equally important is to have solid sprint mechanics! If you do, you need less power or reactivity to be at the same level. For example, let's say your "power" in your sprint specific muscles is 80/100 (100 being the max), but your mechanics are only 50/100 (shitty), you wont be nearly as fast as you could be with good mechanics. On the flip side, someone with perfect 100/100 mechanics could be faster than you despite only being a 50/100 in power.
I'm a former division 1 sprinter and high hurdler. I can tell you exercising my hip flexors and improving my flexibility were absolute game changers. My coaches would always say you can only get faster if you increase stride length without losing stride frequency or vice versa. Flexibility helps with stride length. Hip flexor training improves stride frequency.
This is insane, recently I’ve been trying to improve my speed with my little brother since he is getting into basketball. Bless your content, can’t wait for 1mill subs
Yeshua Hamashiach is God in the flesh, the Son of God, the Word of God, and he died so that you may be presented blameless in the sight of the Father. And so you may inherit his kingdom. The LORD Yeshua Hamashiach is the only way to the Father and his kingdom. Repent of your sins accept him into your life as your LORD and Savior before it's too late, every day is not guaranteed. John 14:6 Jesus said to him, “I am the way, and the truth, and the life; no one comes to the Father except through Me. May God bless you all.
High school Track and field coach here. Fantastic work, keep it up! Two other exercises that are also beneficial for sprinters are split squats and snatch grip deadlift.
A little late to your comment but can you tell me why a snatch grip deadlift can be beneficial towards sprinting? Compared to just a normal deadlift? Genuinely just curious
@Grayk-ge5vo Greater range of motion because your grip is wider. You have to start deeper, and the lift at the top is closer to your hip crease. You also work your back and grip harder. Could also be beneficial if you ever decide to do snatches. Which imo all field athletes should eventually do a snatch variation
I hardly subscribe to Track & Field channels due to conflicting training approaches but yours are backed by science, one major difference between you and coaches who are too experimental and inconsistent! Appreciate your depth of research in proven methods!
I'm not even a sprinter, but this video is awesome. Lots of information and you don't overload the video with tons of useless chatter, just straight to the point information. AND you give the sets and reps for each exercise! Awesome work 👏 this will definitely help me get faster legs for boxing
Thanks so much for sharing. Great recommendations. I would add mobility, foot, ankle, and lower leg training to the list. In addition, direct quad work with lunges, step ups, and the like. In most sports it’s your acceleration over ten meters and your stopping ability that make the biggest difference. Again, love the video.
Appreciate you checking out the video and I'm glad you enjoyed it. I agree those are very important factors for speed as well, I plan on making on videos on them for sure.
Slow old guy here, but I love the topic. As a coach I found that quite a few of my athletes were limited not by their strength or power as much as their poor mobility and bad ankles.
00:15 Jumps Squats 3x per Week for 8 Weeks First 4 weeks: 8 Sets 4 Reps Last 4 weeks: 4 Sets 8 Reps 30% of Body weight Bare foot Moderately soft surface 01:28 Hip Flexor Training 3x per Week for 8 Weeks 3 Sets 10 Reps 75% 1RM If not Elastic band try Cable machine 02:14 Romanian Deadlifts Eccentric 2x per Week for 6 weeks 10 Reps 1 Set 1 Added EA. Week 6 Sets by Week 6 03:15 Sled Pushing 2X Week for 8 Weeks Light Moderate Heavy Weights 5 meters 04:15 Hip Thrusts 8 Weeks for Less Lighter weight Higher Velocity 4 Sets Per Week 12 to 6 Rep Max Also Try Single Rep Thrusts 05:22 Nordic Curls 10 Weeks 1x per Week to 3x per Week 2-3 Sets 5-12 Reps Can try lowering with medicine ball
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
This video slaps man. So much good information for people to use. I've been doing a lot of research and have been using literally all of these exercises for a few months now and hit some wild pb's. (Altho I'm more of a jumper) I think the biggest problem with youth athletes is over training though (since a lot of the info on good exercises is out there already), would be awesome to see an indepth video on training frequency and intensity if you think it's a good idea. Love the content bro keep it up!
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
For people who are looking for estimated numbers, Weighted jumps: Avg 3.1%+ 2. Sled push: 2.1%-5.7% (Usually like 2.5 I'd say) 3. Resistance band leg lifts: 5.7% on 40yd. Other excersises did not have concrete numbers as they were meta analysis not studies, but the research here is solid, hats off to you
You! Young man are going places. This is one of the best videos I’ve seen on you tube. Retired HS science teacher…just started my second career as a CPT. I appreciate this work bro.
Algorithim did something good for a change. I really needed sprint specific exercises that were evidence based; coming from just lifitng background I was struggling to adapt lifts for sprints and not be sore on the turf. I already use jump squats, Romanian and GHR..but good to see the loads tested. Thx!
Caught the reference to knees over toes guy, immediately realized that you know your shit. Not even a sprinter but gonna watch your videos now. Keep it up
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
I watched 15 seconds and immediately hit subscribe. Love how you break it down and back up your information with research. Great video and looking forward to checking out other videos.
You know what you’re talking about. it’s good to see someone with this much knowledge of sprinting sharing it on RUclips. Subbed and looking forward to more content!
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
This is amazing. i love how you demonstrate the exercises from different angles. makes it easy to pick up the form and to it properly. Earned a sub instantly
I just want to say that this entire video is an absolute gem. I will admit I'm typing this as I paused halfway thru because I was super impressed that you're one of very few content makers that use actual scientific models and studies to back up your suggestions. You may touch on this later in the vid but what is your take on hill sprints (incline sprints)? I also have to admit I usually do not introduce RDL's or heavily resisted sled pushes until the athlete has demonstrated really good form. I see it cause too many lower back issues as well as making them prone to Anterior Pelvic Tilt.
@@TheSprintProject_ i very much did. Even if i didn't, it would still be praiseworthy because of the credible sources, that sadly seem a rarity these days.
His citing of scientific studies won me over to this video. Superb job. Last year I took the contents of this video and fashioned 2 lower body workouts per week for my daughter for 8 weeks leading up to a sports season and it did not disappoint. Fastest girl on team, may have been anyways, but she still looked a step faster than before. (The 4x400 girls from track were on the team too!) This season I’m gonna use it again and add in a little groin strengthening work and some track sprint drills.
@@TheSprintProject_ 1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
@@kenzieee.p 2 weeks, the thing is that I wasn’t in good shape too, so when I started training hard the increase would be very noticeable, like if a already buffed person that runs super fast tries this technique is not going to see much a difference maybe that’s what’s happening to you
Yo your saving my life, I signed up for track club because my mates did and I'm dying out there, huge help :') may god bless you 😂 you have saved my life
back in my younger days I used to do the Nordic curls because I found that it was the only exercise that challenged my hamstrings. 60 pounds later in my older days they are the hardest exercise for the legs now, older I got... the bigger my upper body got in mass, guess it's called old man muscle? haha. Great video, excellent resources. Cheers
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
These videos are great, I"m so happy that you are making them more regularly because it's helping me a lot. Please keep pushing out content you're going to grow so fast
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
Sidenote: if you really want to gain speed; it's better to start with heavy weights to gain the right muscle, and then later on you should use lower, high velocity weights. In this way you have more muscle to activate and thus more speed.
Eggcellent. Knew about Nordics and Deadlifts - Didn't think about pushing a sled or jump squats. And was introduced to the hip flexors by kneesovertoesguy. Saving this video for future reference!
Does knees over toes guy's program help with sprinting also? As I believe he targets jumping and prevention of injury, which could be beneficial to run faster, thanks
I haven't tried his program but it seems more geared towards preventing knee pain. In the near future, I'll release a program for this once I've tested, implemented and spoken to all the experts myself. In the meantime I got more videos like this coming and have a video of a full olympic sprint workout dropping soon.
I've used plenty of these workouts but never delved into the science behind it. Awesome info bro and great research. I'll definitely be checking out some of those meta-analyses you mentioned. Earned a subscriber.
Aaaannd save to playlist! Thank you for this, All very sound advice with great foundations in practical applications to the sport. Great video. Former multi events National champion (UK) many times over.
It might sound a bit stupid, but this advice was given to me by an Israeli naval commando vet (Shayetet 13) - another way you can increase your run speed is to practice sprints downhill. go all out on a soft surface to avoid knee blowout. over time, your legs will be pushed beyond their normal full speed because of the momentum. Our body adapts to what we demand of it.
Another good video buddy. For weighted sleds you can use a car. I use 2 adult males, or 2 teenage males and a female on a 1600kg 4x4. One car push 20m followed by one block start 20m. And a break of 2min between. It's also handy if you run out of fuel. As the mother of 14 and 16 year old girls said to me. They pushed the car into a servo really easy. Lol. Only issue is. We had a guy try and help them a training one day. He thought the were trying to clutch start the 4x4. Lol had to tell him to leave it there training. They were both really fast girls.
When I work out I don’t do it for looks I work out to become a better athlete and speed is something I favor. Thanks a lot for ya time partna, you have a sub ;)) Keep on pushin!
I’m 15 and do Nordic hamstring curl all the way up and down with a plate on my chest for reps. Helped me so much for not only running faster but my vertical too
@@ThePassionofSprinting thanks 😊.. During my reputation it seems that I can run faster than this but I am not able to achieve that potential.. I am not able to run on 95% or 100%. What should I do.
Nice upload. Have you ever thought about researching the possible inequities (physiologically) associated with running in one direction only on the track (counter-clockwise)? Love from Canada 🇨🇦
I've tried it multiple times with multiple (100+ athletes) also 57yr old me. It fells weird as. I Kept good notes on doing it. Did flying 30s, 60 and 100s all were slower. But just like throwers it's good for a balance of the body strength. Try sprinting in the dark too. Really dark no moon or lights. You get good body feel. Livens shit up that's for sure.
Thank you 🙏🏼. There's research along those lines on pro athletes in other sports. Anytime you do something in one direction your body is going to adapt and optimize for that which tends to lead to muscle imbalances. If we looked at elite sprinters who run 200m - 400m their muscles on the right side are probably shorter than on the left. I haven't looked into it enough though.
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
@@TheSprintProject_ - You mean the other way round? If you're leaning left into turns, then your right leg will be stretching slightly longer than your left. You end up being slightly lop-sided when trying to move in a straight line! Check out Alyson Felix from this year and compare her running to herself 15 years ago! Great channel - I'll be in touch at some point - with some queries.
I love that he is actually putting his sources in. Academic literature, high sample sizes, reliable information. Unlike people who say "do this because I have found it works"
@@jojomojo329 well if this stuff is proven it basically means it will stretch ur potential to run the fastest you can be. THeres more too it like genetics and other factors. This is what made bolt a beast. But alot fo these exercises will make you much faster and improve ur speed. Science is the answer to everything.
@@TheJackOfAllTrades777 That knowledge is out there because of scientific studies from the past. Most of this stuff has been out there for a while. All of those trainers and the stuff you do are from these foundations of building muscle that comes from science.
Someone has to test if it works first, for it to be worth the time to study. So yes academics are normally behind. Academics confirms what some people that are ahead of the curve find.
Connor Brady
Well they do _both_ hold water.
It's just one is like the mouth of a firehose... and the others closer to the three gorges dam...
Science isn't just about academia.
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle
2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury
3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury
4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury
5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury
6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
Ok
🐐
Equally important is to have solid sprint mechanics! If you do, you need less power or reactivity to be at the same level. For example, let's say your "power" in your sprint specific muscles is 80/100 (100 being the max), but your mechanics are only 50/100 (shitty), you wont be nearly as fast as you could be with good mechanics. On the flip side, someone with perfect 100/100 mechanics could be faster than you despite only being a 50/100 in power.
@@neoswordian91 ur just tryna impress the RUclipsr, he aint ever reading that
The first exercise is recommended doing it with heavy weights or light weights?
I'm a former division 1 sprinter and high hurdler. I can tell you exercising my hip flexors and improving my flexibility were absolute game changers. My coaches would always say you can only get faster if you increase stride length without losing stride frequency or vice versa. Flexibility helps with stride length. Hip flexor training improves stride frequency.
thx for the tip buddy really appreciate it...
what was your 100/200?
What flexibility exercises can you recommend?
Flexibility does the opposite, you need tendon stiffness to run faster
Jump squats:4 weeks 8 sets 4 reps 4 weeks 4 sets 8 reps 30% bw
Elastic hip flexor: 3 sets 10 reps
RDL: 3 sets 10 reps eccentric
Sled pushes: heavy weight
Hip thrusts: light weight higher velocity 4 sets 12-6 reps
Nordic curls: 2-3 sets 5-10 reps medicine ball assisted can help
This is insane, recently I’ve been trying to improve my speed with my little brother since he is getting into basketball. Bless your content, can’t wait for 1mill subs
Appreciate you and glad you enjoyed the vid.
@@TheSprintProject_ nice work
@@pacelabltd Just found your comment, thank you Steffan!
Yeshua Hamashiach is God in the flesh, the Son of God, the Word of God, and he died so that you may be presented blameless in the sight of the Father. And so you may inherit his kingdom. The LORD Yeshua Hamashiach is the only way to the Father and his kingdom. Repent of your sins accept him into your life as your LORD and Savior before it's too late, every day is not guaranteed.
John 14:6
Jesus said to him, “I am the way, and the truth, and the life; no one comes to the Father except through Me.
May God bless you all.
i’m 93 pounds how much weight do i use for the squat jumps
High school Track and field coach here. Fantastic work, keep it up! Two other exercises that are also beneficial for sprinters are split squats and snatch grip deadlift.
agree these 2 exercises are great too
Thanks Jonathan! Appreciate you checking out the vid and sharing your input.
A little late to your comment but can you tell me why a snatch grip deadlift can be beneficial towards sprinting? Compared to just a normal deadlift? Genuinely just curious
@Grayk-ge5vo Greater range of motion because your grip is wider. You have to start deeper, and the lift at the top is closer to your hip crease. You also work your back and grip harder. Could also be beneficial if you ever decide to do snatches. Which imo all field athletes should eventually do a snatch variation
@@EfficientAthleticswhy not just a full clean snatches generate less power than a power clean
I hardly subscribe to Track & Field channels due to conflicting training approaches but yours are backed by science, one major difference between you and coaches who are too experimental and inconsistent! Appreciate your depth of research in proven methods!
The fact that you used legitimate resources proves you’re not talking out of your ass like these other people who “help”. You have a new sub🙏🏼
This is everything what we need. Article -> Examples -> Reason. Thank you!
I'm not even a sprinter, but this video is awesome. Lots of information and you don't overload the video with tons of useless chatter, just straight to the point information. AND you give the sets and reps for each exercise! Awesome work 👏 this will definitely help me get faster legs for boxing
i’m 93 pounds how much weight do i use for my squat junps
@@jkprod.1847
30%
Like he said.
There's a comment in the thread that has more details.
This video is sooo well written, filmed, and edited. I can't wait to try these out!
did they work?
Thanks so much for sharing. Great recommendations. I would add mobility, foot, ankle, and lower leg training to the list. In addition, direct quad work with lunges, step ups, and the like. In most sports it’s your acceleration over ten meters and your stopping ability that make the biggest difference. Again, love the video.
Appreciate you checking out the video and I'm glad you enjoyed it. I agree those are very important factors for speed as well, I plan on making on videos on them for sure.
Slow old guy here, but I love the topic. As a coach I found that quite a few of my athletes were limited not by their strength or power as much as their poor mobility and bad ankles.
00:15 Jumps Squats
3x per Week for 8 Weeks
First 4 weeks: 8 Sets 4 Reps
Last 4 weeks: 4 Sets 8 Reps
30% of Body weight
Bare foot
Moderately soft surface
01:28 Hip Flexor Training
3x per Week for 8 Weeks
3 Sets 10 Reps 75% 1RM
If not Elastic band try Cable machine
02:14 Romanian Deadlifts
Eccentric
2x per Week for 6 weeks
10 Reps
1 Set
1 Added EA. Week
6 Sets by Week 6
03:15 Sled Pushing
2X Week for 8 Weeks
Light Moderate Heavy Weights
5 meters
04:15 Hip Thrusts
8 Weeks for Less
Lighter weight Higher Velocity
4 Sets Per Week
12 to 6 Rep Max
Also Try Single Rep Thrusts
05:22 Nordic Curls
10 Weeks
1x per Week to 3x per Week
2-3 Sets 5-12 Reps
Can try lowering with medicine ball
This is one of the best if not the best exercising videos I've seen on RUclips
That was the goal. 🙏🏼
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle
2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury
3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury
4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury
5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury
6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
This video slaps man. So much good information for people to use. I've been doing a lot of research and have been using literally all of these exercises for a few months now and hit some wild pb's. (Altho I'm more of a jumper) I think the biggest problem with youth athletes is over training though (since a lot of the info on good exercises is out there already), would be awesome to see an indepth video on training frequency and intensity if you think it's a good idea. Love the content bro keep it up!
Thank you man. That’s a great idea and it really isn’t talked about enough. I plan on making a video on it for sure.
@@TheSprintProject_ can you please make a video on cool down after training sessions. I think cool downs are very important and highly overlooked.
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle
2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury
3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury
4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury
5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury
6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
There's not really a thing as over training, just under recovering and poor time management
@@jadenbear1013 so, overtraining?
For people who are looking for estimated numbers,
Weighted jumps: Avg 3.1%+
2.
Sled push: 2.1%-5.7% (Usually like 2.5 I'd say)
3. Resistance band leg lifts: 5.7% on 40yd.
Other excersises did not have concrete numbers as they were meta analysis not studies, but the research here is solid, hats off to you
I love how you use sources to back up your points fire video 🔥🔥🔥🔥
🙏🏻🙏🏻🙏🏻
You! Young man are going places. This is one of the best videos I’ve seen on you tube. Retired HS science teacher…just started my second career as a CPT. I appreciate this work bro.
Algorithim did something good for a change. I really needed sprint specific exercises that were evidence based; coming from just lifitng background I was struggling to adapt lifts for sprints and not be sore on the turf. I already use jump squats, Romanian and GHR..but good to see the loads tested. Thx!
Bruh, fast clean concise. And a plan that actually looks like it works, with the science to back it up. Thank you
This man knew not to show his feet bare lmao
In any case, great vid man. I'm glad I subbed, seeing how underrated you are.
Yeah ain't nobody trying to see a man's bare feet in 4k lol. Thanks man!
@@TheSprintProject_
Honestly I was more concerned with the people _who _*_were_* trying to, tbh.😅
You're welcome though!
Caught the reference to knees over toes guy, immediately realized that you know your shit. Not even a sprinter but gonna watch your videos now. Keep it up
Bro, your literally one of my favourite RUclips channels and you information always helps me out 👍
Appreciate you Fred. 🙏🏼
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle
2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury
3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury
4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury
5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury
6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
I love that you did your research and backed yourself up. Awesome job
I watched 15 seconds and immediately hit subscribe. Love how you break it down and back up your information with research. Great video and looking forward to checking out other videos.
Exercise ball on the nordic curl is a great idea, thanks for that tip
You know what you’re talking about. it’s good to see someone with this much knowledge of sprinting sharing it on RUclips. Subbed and looking forward to more content!
Thank you, welcome to the channel!
Top tier quality video. No fluff just straight facts and important information, you answered every question I have
Appreciate that! Glad it was valuable
That foam roller trick for single leg deadlifts was BOSS man, thank you!!
You got it, thanks for watching!
Step ups and power cleans are also great when it comes to sprinting
True ✊🏼
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle
2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury
3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury
4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury
5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury
6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
This is amazing. i love how you demonstrate the exercises from different angles. makes it easy to pick up the form and to it properly. Earned a sub instantly
I just want to say that this entire video is an absolute gem. I will admit I'm typing this as I paused halfway thru because I was super impressed that you're one of very few content makers that use actual scientific models and studies to back up your suggestions. You may touch on this later in the vid but what is your take on hill sprints (incline sprints)? I also have to admit I usually do not introduce RDL's or heavily resisted sled pushes until the athlete has demonstrated really good form. I see it cause too many lower back issues as well as making them prone to Anterior Pelvic Tilt.
He’s absolutely correct. This is a phenomenal video.
I pulled my hamstring in July and I’ve been out of the funk with track… This gave me motivation. I’m going to train for 10 weeks.
Great video !
Thanks for watching and glad to hear you’re getting back to training!
@@9eacepieces how are you doing now?
@@monkeybongos4389 11.4 first meet. Just gotta grind harder. I’m a 10.7 runner. Just gotta trust my training
@@9eacepieces niceeeee :D that just gave me a ton of motivation
man, i'm not looking to improve my sprint but wow do you give well documented tips. i love this channel already. glad i got it in my feed.
Appreciate that, I’m glad you got some value out of it!
@@TheSprintProject_ i very much did. Even if i didn't, it would still be praiseworthy because of the credible sources, that sadly seem a rarity these days.
Great video , Pace, info and clarity. Keep up the great work.
Thank you Pablo!
His citing of scientific studies won me over to this video. Superb job. Last year I took the contents of this video and fashioned 2 lower body workouts per week for my daughter for 8 weeks leading up to a sports season and it did not disappoint. Fastest girl on team, may have been anyways, but she still looked a step faster than before. (The 4x400 girls from track were on the team too!) This season I’m gonna use it again and add in a little groin strengthening work and some track sprint drills.
Dude, this video was awesome! Your content is first class. Keep it up!
Appreciate it man, plan on doing more like this for sure!
@@TheSprintProject_ 1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle
2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury
3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury
4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury
5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury
6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
This is one of the best trainning related videos I’ve seen
Yet again gained education from your videos. Outstanding content, as always.
Appreciate it, glad you've been enjoying the vids.
One of the best vids on improving Sprint speed.. ❤️
Thanks John!
Nice Video as always, all these exercises help for sure to run faster!
Thanks man, confirmed again the champ!
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle
2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury
3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury
4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury
5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury
6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
Dude, this is awesome!! We need people like you on the hispanic community of fitness and athletics!!!
I went from 3miles in 30 minutes to 4 miles in 30 minutes, love this guys
how long did it take for ur speed to increase cause i’m trying to get faster for my last cross country meets
@@kenzieee.p 2 weeks, the thing is that I wasn’t in good shape too, so when I started training hard the increase would be very noticeable, like if a already buffed person that runs super fast tries this technique is not going to see much a difference maybe that’s what’s happening to you
So educated and well put together you deserve a subscribe 💯
Thank you sensei 🙏🏻
He knows what he's talking about 👍👍👍👏👏👏
Great video!!!
Thank you! 🙏🏻
Yo your saving my life, I signed up for track club because my mates did and I'm dying out there, huge help :') may god bless you 😂 you have saved my life
Good choice , doing track is so much fun
back in my younger days I used to do the Nordic curls because I found that it was the only exercise that challenged my hamstrings. 60 pounds later in my older days they are the hardest exercise for the legs now, older I got... the bigger my upper body got in mass, guess it's called old man muscle? haha. Great video, excellent resources. Cheers
Perfect delivery of information. Excellent video.
Thank you!
I just found your page and I can say, you’re going to be huge. Keep doing your thing bro. I want an autographed hat.
Send me an address on IG and I'll make it happen.
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle
2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury
3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury
4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury
5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury
6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
Using the medicine ball on the nordic curls is absolutely genius! Great info!
These videos are great, I"m so happy that you are making them more regularly because it's helping me a lot. Please keep pushing out content you're going to grow so fast
Thank you I appreciate you letting me know, I've been consistently putting out 1 vid a week and will continue to do as long as I can.
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle
2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury
3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury
4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury
5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury
6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
most beneficial video of yours till now
I agree
Sidenote: if you really want to gain speed; it's better to start with heavy weights to gain the right muscle, and then later on you should use lower, high velocity weights. In this way you have more muscle to activate and thus more speed.
I would say a combination of both will be the most effective way
@@ThePassionofSprinting Well you're an olympian so i think you know best 😅
@@zedriz0474 coaching is individual but some things are always the same ;)
Like Matthias said, a combination of both is ideal. I agree you would need to build the muscle, but you shouldn't neglect strength while you do so.
I don’t even run or exercise but I gotta give dude a subscription because he put real effort into this. I might start now.😂😂😂
This is such solid content, I love the scientific references too!
Appreciate it John, glad you enjoy the vid! 🙏🏻
I like how hes doing it himself and not showing vids of other people doing it
Thanks champ I’m defo trying to get faster as my season starts in February so I’m in off season now
Hey bro hope you been well never knew you made RUclips videos glad to see you're successful!
Eggcellent. Knew about Nordics and Deadlifts - Didn't think about pushing a sled or jump squats. And was introduced to the hip flexors by kneesovertoesguy. Saving this video for future reference!
Does knees over toes guy's program help with sprinting also? As I believe he targets jumping and prevention of injury, which could be beneficial to run faster, thanks
Dope, glad you learned something new from it!
I haven't tried his program but it seems more geared towards preventing knee pain. In the near future, I'll release a program for this once I've tested, implemented and spoken to all the experts myself. In the meantime I got more videos like this coming and have a video of a full olympic sprint workout dropping soon.
That's fair, I look forward to it
thank you man i took the advice and ran a 4.6 40 yard dash, i might make the middle school team this year
Spread the word to your friends ;)
@@TheSprintProject_ i'll make sure to do that, and i'll show them this vid and our team will become a unit
I've used plenty of these workouts but never delved into the science behind it. Awesome info bro and great research. I'll definitely be checking out some of those meta-analyses you mentioned. Earned a subscriber.
Love that you bring the receipts on this!
Aaaannd save to playlist! Thank you for this, All very sound advice with great foundations in practical applications to the sport. Great video. Former multi events National champion (UK) many times over.
It might sound a bit stupid, but this advice was given to me by an Israeli naval commando vet (Shayetet 13) - another way you can increase your run speed is to practice sprints downhill. go all out on a soft surface to avoid knee blowout. over time, your legs will be pushed beyond their normal full speed because of the momentum. Our body adapts to what we demand of it.
yes overspeed training is a possibility to get faster
Thank you for this. I just got my pb from 13.5 to 12.9. That's and insane improvement and it's all thanks to you
That's epic!! Congrats. I just made the videos, you're the one who did the work ;)
If you don’t mind could you tel me your height and weight
How long did you do this workout for?
This video is the truth. All good exercises proven. I was a sprinter in University and we did most of these
Love it man keep em coming these are all good exercises in general for any athlete at any level which is the beauty in it
Thanks man, got a lot more coming, and you’re right. These apply to any athlete looking to improve their performance.
As a full ride collegiate runner this is solid info!
Congrats!
Bro can you do a guide for long distance training
Really enjoyed this video. Look forward to more. Thank you
Thank you for watching 🙏🏻
This is some good stuff... There's a lot of videos out there in the lot of one of these but you hit the nail on the head.... Very good video
Damn dude! Great video!
Thanks Danny!
these acctualy work. i first could run 30 km/h now 33km/h and i have been doing all these for about 10 weeks thank u very much
Awesome video, man! Currently fine-tuning what I'm doing and am definitely going to implement this into my routine
update?
Glad I found your channel thanks!
🙏🏻🙏🏻
This is Awesome! Thanks for doing your research and putting up the trials that is so helpful!
Thanks man!
Another good video buddy.
For weighted sleds you can use a car. I use 2 adult males, or 2 teenage males and a female on a 1600kg 4x4. One car push 20m followed by one block start 20m.
And a break of 2min between.
It's also handy if you run out of fuel. As the mother of 14 and 16 year old girls said to me. They pushed the car into a servo really easy. Lol.
Only issue is. We had a guy try and help them a training one day. He thought the were trying to clutch start the 4x4. Lol had to tell him to leave it there training. They were both really fast girls.
Thank you Steve. I've actually thought about doing that before too lol.
Nice. I love it. I really used to be a runner but years of not running really has my body needing to get back my old running self again. Thanks
Thanks! Glad you enjoyed it and still have the passion for running. 🦾
@@TheSprintProject_ you’re welcome
Thanks man
🙏🏼🙏🏼
This is perfect. Everything makes so much sense. Great job
When I work out I don’t do it for looks I work out to become a better athlete and speed is something I favor. Thanks a lot for ya time partna, you have a sub ;)) Keep on pushin!
Same here , love the grind
Appreciate you Kendrick 🙏🏻
I’m 15 and do Nordic hamstring curl all the way up and down with a plate on my chest for reps. Helped me so much for not only running faster but my vertical too
How do you mean all the way down and up?
@@jonasjonas1802 yup
Excellent 👌 video
Thank you Harish 🙏🏻
that pitch were he does sled pushin looks lit ! strange location aswell
Good info
🙏🏻🙏🏻
Love the science behind this friend. Big thanks :)
I wish that knowledge was widely available when I was growing up.
Yeah so true
Do you still train now?
@@TheSprintProject_ nah, body is too beat up. I do some training here & there, but not as the old days.
Information is literally gold
Please make this types of video
Love from India
Thank you, what other ideas would you like to see?
All about sprinter ❤️❤️❤️❤️❤️❤️👍👍👍
100% clean @ simple explanation and illustrations
Your videos are amazing 👍. I wanna know how can I get my peak performance before my tournament..
When it comes closer to competition the amount of reps in sprinting needs to be less, also light powerful lifts helps the nervous system to get ready
@@ThePassionofSprinting thanks 😊.. During my reputation it seems that I can run faster than this but I am not able to achieve that potential.. I am not able to run on 95% or 100%. What should I do.
I have a full interview with Hurdleaddict, who's a 2X Olympian, that goes in-depth on this: ruclips.net/video/Ic7YKrSsRA0/видео.html
Haven't even finished watching the video and I love it
When I was a kid I watched Steve Atwater do almost 20 of those hamstring curls. He was a beast
My man out here doing the Lord's work!!!
Thank you
Nice upload. Have you ever thought about researching the possible inequities (physiologically) associated with running in one direction only on the track (counter-clockwise)? Love from Canada 🇨🇦
I've tried it multiple times with multiple (100+ athletes) also 57yr old me. It fells weird as.
I Kept good notes on doing it.
Did flying 30s, 60 and 100s all were slower. But just like throwers it's good for a balance of the body strength.
Try sprinting in the dark too. Really dark no moon or lights. You get good body feel. Livens shit up that's for sure.
Thank you 🙏🏼. There's research along those lines on pro athletes in other sports. Anytime you do something in one direction your body is going to adapt and optimize for that which tends to lead to muscle imbalances. If we looked at elite sprinters who run 200m - 400m their muscles on the right side are probably shorter than on the left. I haven't looked into it enough though.
1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle
2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury
3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury
4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury
5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury
6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury
@@TheSprintProject_ - You mean the other way round? If you're leaning left into turns, then your right leg will be stretching slightly longer than your left. You end up being slightly lop-sided when trying to move in a straight line! Check out Alyson Felix from this year and compare her running to herself 15 years ago! Great channel - I'll be in touch at some point - with some queries.
You just earn a new subscriber. Big fan of your style and explanation. Keep at it
2:00 Kid got sauced.
Cooked 💀
Brother the way you breaks this down is 💯 better than any speed training on RUclips