Love your posts, one overlooked area I think of when watching your videos is the importance of recovery between sessions to keep intensities high and allow tissues to recover
Exercises at 0:56 and 1:38 are new ones I don’t think I have seen you perform before, have you been having success with them and any advice for implementing them? Will definitely give them a try! Thanks for the vid❗️
The good ole split leg box squat. I think its good for introducing heavier split leg work, as well as working on RFD in a position remotely similar to acceleration. Be careful with the load at first because its really intense on the quadratus lumborum (QL). But once you get good at them you can be pretty sure you're strong in the QL and the split position. I'm progressing from them to heavy split leg push ISO's, and feel like the split box squat helped prep my legs, low back and hips for the intense iso's.
Great content as usual Cody! What type of lifting split do you typically do , and how /when do you incorporate power/plyometric movements into these workouts? Might be an idea for a future video covering training splits / weekly training schedules.
Hi, I’m a collegiate jumper and sprinter and recently got diagnosed with sports hernia/ athletic pubalgia. I saw you used to have the same injury I was wondering if you would be able to tell me how you recovered from it?
Smashwerx has some good videos for sure. Will check out the other one. Personally with athletic pubalgia I had to remove sprinting for a while and heavy lifting as well, then reintroduce intense workloads slowly as long as there was no discomfort. Any time a flare up would occur, I'd pull back big time until it chilled out, then return to the progression. I've had weird injuries that took years to go away, and I just did my best to work around it while still working toward the goal. I'd probably be doing some isometric core and pelvic floor exercises first, as well as looking at your technique to see if anything in that department was a precipitating factor.
Nowadays I favor keeping both qualities in pretty much year-round. Shift emphasis when a certain need is greater, but don’t go too long without either being present. Also I’d avoid 90%+ grinding lifts and stick around 80% if it’s for strength and lighter if it’s for reactivity or some other thing you’re targeting.
What do you think of single leg leg press using the leg press machine for improving quad strength at deep knee angles and ground force at sprint start if doing parallel squats irritates the hips and high box step ups require balance and hard not to cheat by shifting body forward to make it easier.
@@ATHLETE.X does box squats help develop quads? won't the hip flexor become the primary mover and taking some load off the quad therefore less chance of development for the quads
@@seifullaah73 it’s the same as a normal squat, but by pausing on the box you have to generate a high rate of force development to overcome inertia without the stretch shortening cycle aiding the action. So for people who need higher RFD, the box squat works well. How much it hits the quad just depends on depth and foot position. I care more about how quickly we can generate force, how fast we’re moving at 100 milliseconds, and whether the position is relevant for sport. Box squat is more acceleration related whereas a reactive drop squat might be more upright sprinting related for example.
Leg extension machine with good motor control from start to finish and pause at the top should help quad strength a lot but do machines always at the end of workouts also vmo knot type stuff hope it assists you
G'day Codes, What do you think of using an elliptical machine for a sprinter who is dealing with achilles issues and has to limit sprinting on the track? Do you think it's probably better than other machines and better than running in a pool?
We had them in college, but I didn't use it much. Idk if the price to utility ratio works out to being worth it. I'm sure some people love them and they can be useful, but not needed IMO.
Top two strength training exercises for sprinting in my opinion. Hamstring strains are one of the most common injuries in sprinting, it makes sense to train them with nordics. Noah Lyles can complete a full nordic curl unassisted, you wouldn't see him deadlifting 500lbs.
They're fine exercises but not a priority for me at the moment. I've done nordics & vertically loaded hip flexion, but introducing slow, large ROM exercises with massive eccentric qualities is unwise if you're like me trying to peak for final meets of the season within a month. Better to initiate their use in the off season when sprinting loads are less.
If I don't sprint a lot I think nordic is alright just keep the eccentric short and reps low. But I found that training hip flexor in heavy weight affect my sprinting and jumping training a lot.
@@owainwynjones5394 no, only do weight training. I do it very slowly with short range of motion, no pain during the exercises. 24 hours later the inflammation begins to creep in
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Article: sprintingworkouts.com/blogs/strength-training/3-tips-strength-training-sprinters
How much time would you usually put in per week for sprinting.
Love your posts, one overlooked area I think of when watching your videos is the importance of recovery between sessions to keep intensities high and allow tissues to recover
Yeah its very important, especially over long periods of time. You can only overload for so long before things fall apart.
Bro the acessory movements advice is GOLD! So true had i known this when i was a begginer....
Same here! lol
Exercises at 0:56 and 1:38 are new ones I don’t think I have seen you perform before, have you been having success with them and any advice for implementing them? Will definitely give them a try! Thanks for the vid❗️
The good ole split leg box squat. I think its good for introducing heavier split leg work, as well as working on RFD in a position remotely similar to acceleration. Be careful with the load at first because its really intense on the quadratus lumborum (QL). But once you get good at them you can be pretty sure you're strong in the QL and the split position. I'm progressing from them to heavy split leg push ISO's, and feel like the split box squat helped prep my legs, low back and hips for the intense iso's.
Great content as usual Cody!
What type of lifting split do you typically do , and how /when do you incorporate power/plyometric movements into these workouts? Might be an idea for a future video covering training splits / weekly training schedules.
Loving the consistent uploads! Thanks again Cody
Thanks bro! Keeping the momentum going is easier when I know you guys are enjoying it.
Where in this world is this gym, it’s loaded with lots of amazing equipment?
Hi, I’m a collegiate jumper and sprinter and recently got diagnosed with sports hernia/ athletic pubalgia. I saw you used to have the same injury I was wondering if you would be able to tell me how you recovered from it?
I’ve also gotten 2/3 PRP injections for it, treatment started 4 weeks ago.
Corexcell and smashwerx hope it helps
Smashwerx has some good videos for sure. Will check out the other one. Personally with athletic pubalgia I had to remove sprinting for a while and heavy lifting as well, then reintroduce intense workloads slowly as long as there was no discomfort. Any time a flare up would occur, I'd pull back big time until it chilled out, then return to the progression. I've had weird injuries that took years to go away, and I just did my best to work around it while still working toward the goal.
I'd probably be doing some isometric core and pelvic floor exercises first, as well as looking at your technique to see if anything in that department was a precipitating factor.
Appreciate this bro! lol I was just dming you about this
I gotta remind myself to check those and get back to you lol
Are we supposed to lift heavy and slow in the off season and then progress that to lighter and faster in season?
Nowadays I favor keeping both qualities in pretty much year-round. Shift emphasis when a certain need is greater, but don’t go too long without either being present. Also I’d avoid 90%+ grinding lifts and stick around 80% if it’s for strength and lighter if it’s for reactivity or some other thing you’re targeting.
What do you think of single leg leg press using the leg press machine for improving quad strength at deep knee angles and ground force at sprint start if doing parallel squats irritates the hips and high box step ups require balance and hard not to cheat by shifting body forward to make it easier.
Its definitely better than nothing. I find that box squats are a lot easier on my hips than squats without a box.
@@ATHLETE.X does box squats help develop quads? won't the hip flexor become the primary mover and taking some load off the quad therefore less chance of development for the quads
@@seifullaah73 it’s the same as a normal squat, but by pausing on the box you have to generate a high rate of force development to overcome inertia without the stretch shortening cycle aiding the action. So for people who need higher RFD, the box squat works well. How much it hits the quad just depends on depth and foot position. I care more about how quickly we can generate force, how fast we’re moving at 100 milliseconds, and whether the position is relevant for sport. Box squat is more acceleration related whereas a reactive drop squat might be more upright sprinting related for example.
Leg extension machine with good motor control from start to finish and pause at the top should help quad strength a lot but do machines always at the end of workouts also vmo knot type stuff hope it assists you
G'day Codes,
What do you think of using an elliptical machine for a sprinter who is dealing with achilles issues and has to limit sprinting on the track?
Do you think it's probably better than other machines and better than running in a pool?
what is the difference btw strength exercises and power exercises?
You have extreme explosiveness but you need to work on your stride frequency. I guarantee you’ll get way faster
Certainly agree. Just hard to do! Experimenting with assisted sprinting though to see if it helps.
Have you ever heard of a machine called the vertimax? And if so what do you think about it?
We had them in college, but I didn't use it much. Idk if the price to utility ratio works out to being worth it. I'm sure some people love them and they can be useful, but not needed IMO.
Hey Cody, thoughts on leg press?
Hey coach, do you still recommend the exergenie for sprinters?
What are your thoughts about 1x20
do you train your knees?
I disagree, but you have my thumbs up anyway
No nordic curls or monkeyfoot leg lifts?
Top two strength training exercises for sprinting in my opinion. Hamstring strains are one of the most common injuries in sprinting, it makes sense to train them with nordics. Noah Lyles can complete a full nordic curl unassisted, you wouldn't see him deadlifting 500lbs.
They're fine exercises but not a priority for me at the moment. I've done nordics & vertically loaded hip flexion, but introducing slow, large ROM exercises with massive eccentric qualities is unwise if you're like me trying to peak for final meets of the season within a month. Better to initiate their use in the off season when sprinting loads are less.
If I don't sprint a lot I think nordic is alright just keep the eccentric short and reps low. But I found that training hip flexor in heavy weight affect my sprinting and jumping training a lot.
What times were u running at 15?
Do you have suggestions how to recover from tendonitis?
Rest until your no longer in pain, the graded exposure until you have returned to a previous performance level without pain
@@owainwynjones5394 not really working for me, each physio session i get inflammation after 24 hours and it lasts for 5 days at least
@@RAaaa777 Do you still do alot of athletic activity?
@@owainwynjones5394 no, only do weight training.
I do it very slowly with short range of motion, no pain during the exercises.
24 hours later the inflammation begins to creep in
Which tendon?
Adding more weight did not help me to run faster, risk of adding more body weight is not worth is for me.
The way I lift doesn't add body weight, but you are right in that getting heavier does not help sprinting speeds.
@@ATHLETE.X what's your rep range and would it be good to alternate from 3-5 one week and the next 8-12 as 200/400 guy