Enode Sensor Review: sprintingworkouts.com/blogs/training-equipment/enode-vmaxpro-review Freelap Timing Review: sprintingworkouts.com/blogs/training-equipment/freelap-timing-system-review

Heck yeah 30+ sprinter and improving while coaching squad! Have been looking for this type of intel for a couple of weeks, thanks for this intel 🙌

30 years old was my most athletic age besides being 17. I had a top speed of 25mph from 21.3 mph and my vertical went from 29inches at 28 years old to 40-41 inches. I like to build muscle for the first phase and than as i cut weight i change it to more joint specific and finish off with more explosive. The most beneficial for me was just practicing sprinting mechanics and that alone got me from 37inch max to 40-41 vertical.

Yes early RFD is key! It means impoving peak force at 0.1s is more crucial than force at 0.2-0.3s! If found that gravitational resistance (aka lifting weights against gravity) does NOT work well to improve RFD especially early RFD! I think there are much better methods like using inertial- , air-, or elsatic resistance. And also doing closed chain movements without much addidional load. I mean BB jump squats are not bad. But single leg hops without any weight are even better because there is no addidional load for the spine/core to stabilice. So the force transmission is more direct/faster. I also found that increasing inertial resistance and decreasing gravitational resistance very potent! It works best by using regular barbell exercises with more weight on the bar but also using a reverse band setup to unload the bar as much as possible. This keeps the mass high (high inertia) but the weight (gravity load) low. There is a great mashine called Shuttle MVP that also takes away the gravity component. Doing single leg jumps in the water (pool) is also a very practical method. Water resistance works well for early RFD also because of movement freedom. Randy Huntingtun said Su Bingtian did regular pool sessions.

Fantastic video ! I came across this while searching strength and speed improvement videos for my son _ the explanation here is just fantastic and makes heaps of sense!

Great video. Very well thought out and explained. The thought process here seems very practical and sensible to me-Also, the fact you practice what you preach adds another level of appreciation-again, great vid

Awesome video and information!🔥🔥🔥

Nice video man. Just subscribed after seeing some shorts. I like this video in particular because for me my ankles are physically stuff from bone. I don’t have enough dorsiflexion to deep squat. So this makes me happy. On a real note though, this is a great informative video. A lot of people don’t know there are different ways of muscles applying force. And Slow under heavy load (heavy deep squats) doesn’t translate to fast repetitive load (sprinting).

Great advice and tips man much appreciated!

Very good and informative video!!

Excellent video! A ton of high quality knowledge condensed in a short period of time.

Loved the video! Although a distance runner, definitely learned a lot of helpful information

Worded this so well, you literally explained why heavy lifting Can make you slower and some faster in perfect form.

Goo stuff. Remember this from 40 yrs ago ..fast twitch slow twitch . Thanks

Thanks for sharing these insights which are rich. Recently my sprints were timed with an hour glass but currently with a sun dial. One of my gym buddies saw me doing intervals on a treadmill today. He said "I saw you jogging." (This was a HIIT workout) You've opened up new territory for me and i plan to give this video several views.

Fantastic video! Not just the same repetitive stuff

I love your videos!

No idea how I wasn’t subscribers to you man. Fixed that now!

Great video!!! Thanks

Thnq for sharing valuable insights ✨

Great video 🙏💪👌

I've applied some of these techniques to cycling and find they work ! Especially as a lead up to races, priming the nervous system for repeated all out sprinting or Time Trialling has worked for me. Only measurable I have are watts and speed .

Could you go over how you program and incorporate this with your track team? I am a HS track coach as well and I find it complicated organize everything with a team

Incredible information, presented without ego 👏

Can you also make a video about pre-workout meal and the meal timing for sprinter/explosive training athletes?

Hey Cody, what do you prefer for an explosive movement cleans or jump squats, or is there any other barbell movement you think is better than the two? Also would it be best to do the explosive movements on the days I do 60m sprints

In regards to the depth jump progression, do you think it could be the opposite for someone training to dunk (off two feet) since fast rfd is not necessary? Like the higher the box the higher you jump since the ground contact wouldnt be much slower than a double leg approach unless the box is significantly higher than your current vertical

Makes sense. Explains why some sprinters are so weak during weight training yet able to hit peak force rapidly on ground contact.

VERY well said - I had the exact same experience trying to dunk. Eventually got there not with full squats!

Great stuff! I just got back into the gym and still in the base building phase. I'm sold on trying out the reduced ranges of motion once I'm stronger, and accelerating the bar. Do you think the same ideas apply to running long distance like marathon?

I want to learn more about fast eccentrics. It seems like this way of lifting may be more transferable to sprinting.

excellent. thankyou

The faster lifts with low reps might cause a shift in fiber type to IIax and IIx. Most traditional lifting shifts fibers to IIa.

Pure Gold❤

Great video as always Cody! Your stuff is the bombay man. I need to buy a new pair of lifting/plyo shoes. What make/model would you recommend?

As we reduce the range of motion and increasing the speed of the movement when we get deeper into the season, how does the weight of the lifts change?

Bro please make a video on explaining each season's and phases

@athlete.x Whats the rope thingy you had on at the end of the video

would you recommend low bar or high bar squats for sprinting? And does it even matter?

Nice. The reactive drops and toe pops are huge

Very very impressive

is there a minimum requirement of strength in slow movement, such as a deep squat, before starting to implement more and more high velocity lifting? how many months prior to competition one should start with this time of training?

The ultimate question always boils down to: would the time and energy allocated to light explosive lifts not be better expended doing actual sprints? Why do you think light loads should be used to improve early rfd as opposed to focusing exclusively on sprinting? The only justification I can think of is in the form of marginal gains, i.e. we might be able to reap additional fractional benefit from light lifting by sneaking in more volume, since sprinting alone is a lot more injury prone due to substantial musculotendinous stress.

What form of periodization do you prefer when doing this method? I know you adjust the movements as the offseason advances, but how quick would you make adjust from say doing squats to parallel vs progressing to quarter squats

Do you do online coaching?

I know vertical integration is amazing for team sport athletes. Would you do vertical integration with a sprinter?

What's the best Drills or training methods are good for teaching kids to push?

What exercises should I do for all of these

How should I use and build my eccentric strength throughout the season.

This is great!! Did you use Rolf Ohman data to help guide your exercise selection? Or just shorten the ranges of your own lifts?

i wonder how good it is for your knees. I hear a lot of sprinters complain about their knees, i think it is something to take care for.

How long should I do be doing full range of motion exercises until I switch to more explosive movements??

Question: Would you suggest using less range of motion/quicker force output exercises closer to the start of a sports season then slower force output exercises farther away from the season (beginning of the off-season)

What exercises should I do for early bar acceleration

Is it possible to include multiple mesocycles in which you peak multiple times instead of gradually reducing weight and rom throughout the season?

What’s your opinion on resisted sprints? Such as adding sleds, resistance bands, parachutes to the athlete? I’ve heard mixed opinions along the lines of the movement being too slow and too specific for it to have carryover to max effort speed endurance, similar to a tempo concentric deadlift for example? Might they be good for improving initial drive phase distance, reducing time to maximal velocity?

Where u get those cones that track your time?

What type of cameras do you use . Great footage

Let’s go!

What instrument do you use to measure 24.8 MPH, thanks.

can i just do something where like off season is maximal strength through full rang of motion then pre season is building power through limited ranges of motion and then in season i work on speed-strength and even more limited ranges of motion

Do you think 2 track workouts a week for off season is enough? One sprint conditioning and one plyo-acceleration day

Hey! Where were u able to find that kaiser running machine at 2:07?

At 2:14 I think you were training in the Hawkins lab from Stranger Things.

Sounds crazy but martial arts training especially Taekwondo helps with sprinting and sports in general. The flexibility and fast twitch muscle development in the pelvic region lower back and legs has helped me play flag football the past 35 yrs. I’m 55 and still play at a pretty high level. Deep open leg squats, deep lateral lung squats, yoga stretching and kicking exercises mainly 200 kicks a day for every different kick. Agility and balance develops without notice along with reflexes, balance and timing. If you have a child get them into taekwondo or gymnastics because of the emphasis on maximum stretch, maximum strength workouts.

Specificity is King. Don't be seduced by top end strength. Progressively overload doing the most effective movement.

Do you do any hamstring work?. Interesting video.

Would double periodization work well with this method? One peak late indoors, second peak late outdoors?

How well would you say curved treadmill mph speed Carries over to track mph speed?

Best method to sprint like elite sprinter is simple sprints, of course U should have talent in sprint

Could you do something like this over a short period of time like 8-10 weeks?

Did you consider to include kettlebell swings ?

What distance is that? 50 meters from the start on movement and button press, without taking into account reaction time?

so basically get faster in the Speed-Strength spectrum?

Corolation is key. Weights to sprinting.

How do you prevent getting injured with this type of training? I remeber reading that full rom movements increases the elasticity of your ligaments or tendons but decreases stiffness.

What the heck is a drop hang clean or quarter drop squat?

What study was this method for

You overemphasize massbased lifting! I think early RFD is best trained without any additional load. Single leg jump variations are all we need to train extension. Hip flexion and extension is another thing. Jumps don't work here. Switching exercise with elastic resistance work well for early RFD. Maybe water resistance is even better. Randy Huntington said water training was a staple in Sus prep.

the thumbnail worked haha

Cal Dietz talks about this! He says the full range of motion near your performance date causes your tendons to soften. Instead of full range near your competition phase, he suggests using shorter range movements with more weight in order to better mimic transferability to the sport.

Thoroughly explained but plz fix ur snatch neutral position, its supposed to be hip crease not belly button

SB!

❤❤❤❤que Dieu soit avec vous

Jesus loves and saves, come to him all

Try this one trick other runners don’t want you to know!

So, what's the "simple method in all of that"?

Just run in deep sand with a parachute and bike a lot and youll be fine at 25 mph like me

maybe you do the squat wrong. olympic squat is fast down fast up where you use the reflex alot.

Wow, 25.8 mph. Then you could run with Usain bolt. Lmao

Can you dunk?

Your arms are crossing your body when you sprint which causes you to have a gate. This is wasted motion and energy. Bring your arms from front to back, it will smooth out your running motion and knock another second off your time.

Can you make in hindi.

Usain did not lift heavy weights.

It would be beneficial for you to get some coaching on olympic lifts before adding any amount of taxing weight. There is a lot going on with yours that could lead to injury rather quickly. Good video otherwise though.

If you want people to trust you give your personal best at 60m and 100m Dash If you want people to joke on you continue to talk talk and talk without give any of your sprints times

ソヘイテンどこ？🙄

First !

i hate this video -iron fist edwards

Jesus loves and saves! He is more important than our material gains, as good as being healthy is.