Interesting video. A few points to throw in: 1. Weight training can leave you guessing as to whether you negatively or positively impacted the balance of strength between major muscle groups. 2. Sprinting itself, with or without resistance (I use a parachute for resistance) , guarantees a natural balance between muscle groups. Personally, I prefer to major on speed plyometrics during the winter period. 3. More power does not necessarily correlate to more speed. Muscular relaxation (as well as balanced power) can increase speed with lower power output - I've measured the difference for myself during sprint reps on track using a power meter. 4. Nutrition plays a major part in tweaking the balance of my physiology. Unless diet is carefully monitored, you have little idea if you're maximising the potential of any your training. In my personal case, this has had a direct impact on the strength AND flexibility of core muscle groups, as well as the resilience of joints - yes, you guessed, I'm a older masters sprint athlete ;-)
Thanks for the video. I was asking myself these questions in the 60's and 70's as someone who simply liked to understand such issues, and also liked to perform optimally. The scientific part of me says analyse the athlete as holistically as possible, and then ask, what are their needs and goals, and then match them to the right tools, in the right proportion. I've been unwell for 8 years with ME, so don't currently think clearly, and so dont like to say too much, but I am slowly accruing knowledge and putting it on my computer for later by categorising, summarising and then assimilating the content, until I am well enough to study and remember it properly, when I can then begin to apply it. Many of the issues mentioned in this video keep coming up in other places too, so it's a gradual process of building up the right knowledge, then aplying it discernibly, although sometimes this can be done intuitive through a gut feeling. The best material I have seen so far has been Cal Dietz, who has pulled together some really good methodology in what is essentially performance training, and I also like Kelly Starrett, although he is more biassed towards mobility and flexibility training, although this can improve your performance and movement, and he has changed my attitude towards stretching. Thus you can become not only as supple as, but as fast as a leopard. Now there's a challenge in itself !!! I also like all Mr Shepherd's videos, along with a few others like Overtime Athletes, AthleteX, and Athlene-X, and also some books, for example, Mike Boyle, Dicharry, and the NSCA who do some youtube vidoes too. Lots to learn, and never possible to get everything 100%, as people are organic and respond to different methodologies and coaches. Wishing you all well in your search for health and fitness!
Many thanks for your comment and your considered approach and the way you are learning and reading and watching ... that's all we can do, however, your comment about gut feeling is very telling and shows that you know more than you thin!. Often we can have so many roads to travel when it comes to selecting the best coaching means for an athlete and it's knowing which one to take that becomes paramount in this instance ... so sometimes that gut feeling really counts. Stay safe.
@@Johnshepherdtrackcoach Thank you very much, and hope you stay safe too. By the way, I tend to lead my life through the intuition, which is not always easy. This I began when I was seeking for truth, and someone recommended the Alcoholics Anonymous Big Book, along with the 12 Steps and 12 Traditions. I began to extrapolate my findings, and interconnect it with some work I had done on counselling and Transactional Analysis courses, alongside some Inner Child work that I did on my own. The offshoot from this was the discovery of another spiritual book that I found that affirmed my discoveries, although other people have written about it, but express it differently, although few connect the spiritual feelings to the intuition. As I recover from the M.E., I am determined to write a short, concise book on my discoveries, as I feel it may be of benefit to people in the current and forthcoming crisis that will pervade the earth. So yes, I agree with what you said, although I was wary of stating my conviction in my original post, but yes, potentially the intuition can guide to perfection and the right path in all matters, for as it is linked to our spirit, it is thereby also connected to the spiritual realm, which is not only eternal, but based upon truth and virtues that are of a higher order than on the earth, which is simply that place where we need to develop ourselves gradually into mature spirits, and if we go wrong, the laws of creation will do their best to pull us back to truth, or the right way, by proffering experiences by which to mould our character. Hope you don't mind me explaining just a little of what I have studied in the past. However, if a person genuinely seeks truth, in any area of life, they will at some point begin to receive it, as magnetically like attracts like, for the overarching law of creation is simply the law of desire. Once we desire and act upon this desire, and even thoughts count here, then creations laws begin to act upon us, for what hath been sown, must be reaped, like with like, again according to homogeneity, for this is justice in itself. Thus someone could lead a finely tuned life here upon the earth, if he was deeply sincere in all his thoughts and activities, through the desire to constantly act out of the purest love, with nothing but the deepest desire to serve others, or to serve truth, and the other virtues, by being obedient to the laws of creation, or karmic laws if you will. Thus then a person ultimately serves their creator, and may be called a Servant of God, or a Warrior of Truth who fights for good, or simply a pilgrim, who through a devout life seeks the path to the Light, or merely a nobody who gladly helps others in the simplest of tasks without seeking accliam, or an athletics coach who seeks to pass on their wisdom and expertise of attaining to a better quality of life. Thank again !!!
Excellent video coach, right now I'm training with a coach that also uses your principle more or less, and I've seen progress more faster and better than before, sure there are good and bad days where by i barely even can recorrect my techniques. Thank you for the in depth explanations ! Makes me understand more why my coach prescribe me those exercises
Hasif, that's great to hear. It's so important for both coach and athlete to understand how training works and crucially how it actually benefits and leads to adaptation in the athlete. Give my regards to your coach and keep up the good work. Stay safe.
Yes, sprinters and jumpers do need leg stiffness and it can be developed in various ways. Stretching for flexibility/range of motion purposes is an interesting topic, research has begun to change a bit from the definitely "don't do too much stretching" too "you can perhaps do a little more that you may have thought" .. however, the research is till confused and there are distinctions made between ballistic and passive stretches. Thanks for the comment.
Great video coach. Regarding the recruitment of more explosive muscle fibers in the weight room, have you looked into accommodating resistance training? For example using bands to add tension at the top of a lift. It typically forces a faster eccentric movement leading to a stronger stretch reflex at the bottom and hopefully a more explosive concentric movement to overcome the added resistance at the top of the lift. Also there is another method using high-volume such as 10 sets of 3 reps with around 60% of the athletes Max and the goal is to move those 3 reps as quickly as possible on the concentric.. the concept of this is to move a slightly lighter weight at high speeds but only for a few reps in an effort to maximize velocity on every single rep. Have you ever looked into these training modalities?
Very good recommendations and suggestions ... I've had a little experience with these methods but have not implemented them. I have tested the kBox which pull you down quickly eccentrically, which is similar to what bands to and I want to try to use a kBox or potentially the band application. We have also done quick drops into an iso hold with a squat to get that eccentric control developed with greater explosiveness. The step-back lunge also speeds up the reaction of the strength-shortening cycle when using weights ... there are so many options out there and I guess it's a case of doing more and more research coupled with practical application to ultimately discover what works for a particular athlete (what works for one may not work for another, which complicates matters). Once again thanks for the comment. Oh, I also like loaded jump squats too for that quicker SS-C transition.
This is a great video, which few sprint coaches cover. Thanks for uploading. Quick question, and this involves Blood flow restriction training. Would adding bands to your legs combined with lifting lighter weights to recruit more fast twitch muscle fibre, be helpful at all? Thanks
Many thanks for your comment and question. I’ll be honest I don’t know too much about restricting blood flow and weight training as you suggest. I wonder whether you’d neurally next able to recruit optimised numbers of fibres against the blood flow restriction... I can see the theory behind depriving slow twitch fibres of blood flow so they don’t contribute ... perhaps sounds more of a body building/strong man method. But I’ll take a look. Thanks
@Julian Sirian @John Shepherd track & field coach - author & editor you gotta love the timelessness of the internet. Just watching this 1-1/2 yrs after posting and I immediately thought the same...if heavy weights slow Type IIB muscle recruitment, possibly loading the muscles w/ very light weights, say one or two lbs. over body weight, and then conducting functional exercises might be an effective way to recruit Type IIB fibers. Not too heavy to slow the natural movement, but heavy enough to tax the system and get it to respond to a slightly heavier load. Then progress up from there.
Quite useful information, my question to you is whether both first resistance then overspeed training can be performed together in a single session for maximum firing of type 2b fibres in lower body, what would be your response to this type of training method?
Okay, now this may be a little too taxing on the central nervous system in particular as both those activities are very high powered and potentially draining. Of course it would vary on the amount of each that were to be done also. My view is that o/speed should be done on its own but with on-flat sprints too. O/speed has not really been shown to work at least in terms of its supposed outcome i.e. making people actually "run" faster than their normal top speed. It does however have a strong possibility for potentiation and developing eccentric strength. Thus, if I did it with my athletes I'd do on-flat sprints after the o/speed efforts to hopefully get a potentiated transference. Hope this helps and thanks for your comments and stay safe.
I'd say from around 14/15, however you must also include other resistance training options in your training, such as body weight exercises and plyometrics. As I indicate in my latest video there are probably better ways, particularly at a young age to develop the specific condition for long jump and sprints. Also, if you can't do 10 press-ups then there's a little point in doing the bench press. If you can't do a decent single leg squat then the same applies to squatting with weights. Also you won't get performance increasing benefits until you train with weights in a specific way (as indicated in the latest video). So, be able to handle your own body weight, do lots of drills and sprints and plyos and introduce weights carefully and see them as a supplement to your other training and not more central for a while. Hope this helps.
Is it ok for me at 40 years old to train sprints for health and recreational benefits, 2x per week I go to the park and do around 10 x 50metre sprints, oak not a sprinter athlete but I do it for fitness and health. But it’s nice to be able to sprint faster. I’ve been doing Nordic curls and isometrics to try and develop fast twitch without any mass muscle. Ie studying as light as possible.
If you have a lot of 2A fibers does this automatically mean less of the fast twitch? Or can you just have a lot of both? Is the ratio important? Does having more slow twitch take away from fast twitch ability?
I’m going to produce a detailed video on this for the Coach/Athlete members area of the channel and potentially an overview for the main channel. The more type 2b fibres you have naturally the faster you will be for example. Most people are however born with an even split between slow and fast twitch fibres and therefore how you train becomes crucial … as consistent relevant training will train muscle fibre to become more powerful or enduring. And crucially the neural system will respond accordingly. Having more slow twitch muscle fibres and doing endurance training will slow you down … the intermediate fibres are very good at taking on endurance qualities - indeed research indicates that type2b fibres can become as oxidative as type 2a fibres will sustained endurance training … However, you can increase the power output of all your fast twitch muscle fibres as I have said with the appropriate training … Hope this goes some way to answering your question and thanks for passing by.
Are there any studies showing sprint speed development using plyometrics vs weight room in trained athletes? Is there a baseline strength point where an athlete could then just focus on sprint work and plyos? I am 154lbs at 5’9 and can deadlift 450lbs. Im not sure if weights are helping me or slowing me down.
Difficult one as you obviously have natural mass there. Now, if you do lots of squats and lunges you could cut those out and work more on your hamstrings and glutes. You could also do more anaerobic training to increase energy expenditure which may also reduce muscle size although it may not be what you ideally want to do if you are a sprinter for example. So, think carefully about your exercises and drills and weights and reduce the exercises that focus on the quads. And, I must say that there are plenty of sprinters with big quads, for example, it's only a problem if there is an imbalance with the posterior chain muscles and if you are not training optimally for speed, if you are a sprinter, for example. Stay safe
Interesting video. A few points to throw in:
1. Weight training can leave you guessing as to whether you negatively or positively impacted the balance of strength between major muscle groups.
2. Sprinting itself, with or without resistance (I use a parachute for resistance) , guarantees a natural balance between muscle groups. Personally, I prefer to major on speed plyometrics during the winter period.
3. More power does not necessarily correlate to more speed. Muscular relaxation (as well as balanced power) can increase speed with lower power output - I've measured the difference for myself during sprint reps on track using a power meter.
4. Nutrition plays a major part in tweaking the balance of my physiology. Unless diet is carefully monitored, you have little idea if you're maximising the potential of any your training. In my personal case, this has had a direct impact on the strength AND flexibility of core muscle groups, as well as the resilience of joints - yes, you guessed, I'm a older masters sprint athlete ;-)
Thanks for the video. I was asking myself these questions in the 60's and 70's as someone who simply liked to understand such issues, and also liked to perform optimally. The scientific part of me says analyse the athlete as holistically as possible, and then ask, what are their needs and goals, and then match them to the right tools, in the right proportion. I've been unwell for 8 years with ME, so don't currently think clearly, and so dont like to say too much, but I am slowly accruing knowledge and putting it on my computer for later by categorising, summarising and then assimilating the content, until I am well enough to study and remember it properly, when I can then begin to apply it. Many of the issues mentioned in this video keep coming up in other places too, so it's a gradual process of building up the right knowledge, then aplying it discernibly, although sometimes this can be done intuitive through a gut feeling. The best material I have seen so far has been Cal Dietz, who has pulled together some really good methodology in what is essentially performance training, and I also like Kelly Starrett, although he is more biassed towards mobility and flexibility training, although this can improve your performance and movement, and he has changed my attitude towards stretching. Thus you can become not only as supple as, but as fast as a leopard. Now there's a challenge in itself !!! I also like all Mr Shepherd's videos, along with a few others like Overtime Athletes, AthleteX, and Athlene-X, and also some books, for example, Mike Boyle, Dicharry, and the NSCA who do some youtube vidoes too. Lots to learn, and never possible to get everything 100%, as people are organic and respond to different methodologies and coaches. Wishing you all well in your search for health and fitness!
Many thanks for your comment and your considered approach and the way you are learning and reading and watching ... that's all we can do, however, your comment about gut feeling is very telling and shows that you know more than you thin!. Often we can have so many roads to travel when it comes to selecting the best coaching means for an athlete and it's knowing which one to take that becomes paramount in this instance ... so sometimes that gut feeling really counts. Stay safe.
@@Johnshepherdtrackcoach Thank you very much, and hope you stay safe too. By the way, I tend to lead my life through the intuition, which is not always easy. This I began when I was seeking for truth, and someone recommended the Alcoholics Anonymous Big Book, along with the 12 Steps and 12 Traditions. I began to extrapolate my findings, and interconnect it with some work I had done on counselling and Transactional Analysis courses, alongside some Inner Child work that I did on my own. The offshoot from this was the discovery of another spiritual book that I found that affirmed my discoveries, although other people have written about it, but express it differently, although few connect the spiritual feelings to the intuition. As I recover from the M.E., I am determined to write a short, concise book on my discoveries, as I feel it may be of benefit to people in the current and forthcoming crisis that will pervade the earth. So yes, I agree with what you said, although I was wary of stating my conviction in my original post, but yes, potentially the intuition can guide to perfection and the right path in all matters, for as it is linked to our spirit, it is thereby also connected to the spiritual realm, which is not only eternal, but based upon truth and virtues that are of a higher order than on the earth, which is simply that place where we need to develop ourselves gradually into mature spirits, and if we go wrong, the laws of creation will do their best to pull us back to truth, or the right way, by proffering experiences by which to mould our character. Hope you don't mind me explaining just a little of what I have studied in the past. However, if a person genuinely seeks truth, in any area of life, they will at some point begin to receive it, as magnetically like attracts like, for the overarching law of creation is simply the law of desire. Once we desire and act upon this desire, and even thoughts count here, then creations laws begin to act upon us, for what hath been sown, must be reaped, like with like, again according to homogeneity, for this is justice in itself. Thus someone could lead a finely tuned life here upon the earth, if he was deeply sincere in all his thoughts and activities, through the desire to constantly act out of the purest love, with nothing but the deepest desire to serve others, or to serve truth, and the other virtues, by being obedient to the laws of creation, or karmic laws if you will. Thus then a person ultimately serves their creator, and may be called a Servant of God, or a Warrior of Truth who fights for good, or simply a pilgrim, who through a devout life seeks the path to the Light, or merely a nobody who gladly helps others in the simplest of tasks without seeking accliam, or an athletics coach who seeks to pass on their wisdom and expertise of attaining to a better quality of life. Thank again !!!
Excellent video coach, right now I'm training with a coach that also uses your principle more or less, and I've seen progress more faster and better than before, sure there are good and bad days where by i barely even can recorrect my techniques. Thank you for the in depth explanations ! Makes me understand more why my coach prescribe me those exercises
Hasif, that's great to hear. It's so important for both coach and athlete to understand how training works and crucially how it actually benefits and leads to adaptation in the athlete. Give my regards to your coach and keep up the good work. Stay safe.
ผมจากประเทศไทยครับขอบพระคุณมากครับที่ให้ความรู้ ผมสอนกระโดดไกล/เขย่งก้าวกระโดด
Very key point on leg stiffness & ability to produce power, i see too much stretching.
Yes, sprinters and jumpers do need leg stiffness and it can be developed in various ways.
Stretching for flexibility/range of motion purposes is an interesting topic, research has begun to change a bit from the definitely "don't do too much stretching" too "you can perhaps do a little more that you may have thought" .. however, the research is till confused and there are distinctions made between ballistic and passive stretches. Thanks for the comment.
Great video coach. Regarding the recruitment of more explosive muscle fibers in the weight room, have you looked into accommodating resistance training? For example using bands to add tension at the top of a lift. It typically forces a faster eccentric movement leading to a stronger stretch reflex at the bottom and hopefully a more explosive concentric movement to overcome the added resistance at the top of the lift. Also there is another method using high-volume such as 10 sets of 3 reps with around 60% of the athletes Max and the goal is to move those 3 reps as quickly as possible on the concentric.. the concept of this is to move a slightly lighter weight at high speeds but only for a few reps in an effort to maximize velocity on every single rep. Have you ever looked into these training modalities?
Very good recommendations and suggestions ... I've had a little experience with these methods but have not implemented them. I have tested the kBox which pull you down quickly eccentrically, which is similar to what bands to and I want to try to use a kBox or potentially the band application.
We have also done quick drops into an iso hold with a squat to get that eccentric control developed with greater explosiveness. The step-back lunge also speeds up the reaction of the strength-shortening cycle when using weights ... there are so many options out there and I guess it's a case of doing more and more research coupled with practical application to ultimately discover what works for a particular athlete (what works for one may not work for another, which complicates matters). Once again thanks for the comment.
Oh, I also like loaded jump squats too for that quicker SS-C transition.
This is a great video, which few sprint coaches cover. Thanks for uploading.
Quick question, and this involves Blood flow restriction training. Would adding bands to your legs combined with lifting lighter weights to recruit more fast twitch muscle fibre, be helpful at all?
Thanks
Many thanks for your comment and question. I’ll be honest I don’t know too much about restricting blood flow and weight training as you suggest. I wonder whether you’d neurally next able to recruit optimised numbers of fibres against the blood flow restriction... I can see the theory behind depriving slow twitch fibres of blood flow so they don’t contribute ... perhaps sounds more of a body building/strong man method. But I’ll take a look. Thanks
@Julian Sirian @John Shepherd track & field coach - author & editor you gotta love the timelessness of the internet. Just watching this 1-1/2 yrs after posting and I immediately thought the same...if heavy weights slow Type IIB muscle recruitment, possibly loading the muscles w/ very light weights, say one or two lbs. over body weight, and then conducting functional exercises might be an effective way to recruit Type IIB fibers. Not too heavy to slow the natural movement, but heavy enough to tax the system and get it to respond to a slightly heavier load. Then progress up from there.
What do you think of isometric tension holds? This seems to increase my strength without size
What kind of reps should you do for weight training 6-8 or 8-10 and what kind of plyometrics would you need?
Quite useful information, my question to you is whether both first resistance then overspeed training can be performed together in a single session for maximum firing of type 2b fibres in lower body, what would be your response to this type of training method?
Okay, now this may be a little too taxing on the central nervous system in particular as both those activities are very high powered and potentially draining. Of course it would vary on the amount of each that were to be done also. My view is that o/speed should be done on its own but with on-flat sprints too. O/speed has not really been shown to work at least in terms of its supposed outcome i.e. making people actually "run" faster than their normal top speed. It does however have a strong possibility for potentiation and developing eccentric strength. Thus, if I did it with my athletes I'd do on-flat sprints after the o/speed efforts to hopefully get a potentiated transference. Hope this helps and thanks for your comments and stay safe.
I would like to purchase a free lap timing system
Are you based in the U.K.? With us out of the EU in can make it more expensive than buying more locally. Let me know
At what age should athletes ( long jumper ) start weight training ? How much ?
I'd say from around 14/15, however you must also include other resistance training options in your training, such as body weight exercises and plyometrics. As I indicate in my latest video there are probably better ways, particularly at a young age to develop the specific condition for long jump and sprints.
Also, if you can't do 10 press-ups then there's a little point in doing the bench press. If you can't do a decent single leg squat then the same applies to squatting with weights. Also you won't get performance increasing benefits until you train with weights in a specific way (as indicated in the latest video).
So, be able to handle your own body weight, do lots of drills and sprints and plyos and introduce weights carefully and see them as a supplement to your other training and not more central for a while. Hope this helps.
Is it ok for me at 40 years old to train sprints for health and recreational benefits, 2x per week I go to the park and do around 10 x 50metre sprints, oak not a sprinter athlete but I do it for fitness and health. But it’s nice to be able to sprint faster. I’ve been doing Nordic curls and isometrics to try and develop fast twitch without any mass muscle. Ie studying as light as possible.
Yes of course it is!
If you have a lot of 2A fibers does this automatically mean less of the fast twitch? Or can you just have a lot of both? Is the ratio important? Does having more slow twitch take away from fast twitch ability?
I’m going to produce a detailed video on this for the Coach/Athlete members area of the channel and potentially an overview for the main channel. The more type 2b fibres you have naturally the faster you will be for example. Most people are however born with an even split between slow and fast twitch fibres and therefore how you train becomes crucial … as consistent relevant training will train muscle fibre to become more powerful or enduring. And crucially the neural system will respond accordingly. Having more slow twitch muscle fibres and doing endurance training will slow you down … the intermediate fibres are very good at taking on endurance qualities - indeed research indicates that type2b fibres can become as oxidative as type 2a fibres will sustained endurance training … However, you can increase the power output of all your fast twitch muscle fibres as I have said with the appropriate training … Hope this goes some way to answering your question and thanks for passing by.
When weight training for sprinting should you go for lightweight or heavyweight?
Are there any studies showing sprint speed development using plyometrics vs weight room in trained athletes? Is there a baseline strength point where an athlete could then just focus on sprint work and plyos? I am 154lbs at 5’9 and can deadlift 450lbs. Im not sure if weights are helping me or slowing me down.
Athlete X has done some videos on You Tube, and discusses topics such as the one you asked about, and uses research results to evidence his advice.
Sir I have much muscle mass in quads what should I do to reduce it
Difficult one as you obviously have natural mass there. Now, if you do lots of squats and lunges you could cut those out and work more on your hamstrings and glutes.
You could also do more anaerobic training to increase energy expenditure which may also reduce muscle size although it may not be what you ideally want to do if you are a sprinter for example.
So, think carefully about your exercises and drills and weights and reduce the exercises that focus on the quads.
And, I must say that there are plenty of sprinters with big quads, for example, it's only a problem if there is an imbalance with the posterior chain muscles and if you are not training optimally for speed, if you are a sprinter, for example. Stay safe