Good luck man! 4.88 is definitely fast for your age

Holy shit, I work my ass off and I’m 15 running a 5.81 use that speed and find a sport and go big

@@beattheoddsbowhunting2352 Damn l'm 21 and l run 5.7-5.5 average best ever 5.31. Gotta buy a athletic speed program

Damn you fast fast for 13

@@davidduncan1226 I’m 14 running a 5,5 or 5,4 trying to do This so I can Trim down to 5 flat or 4,9

That's from Will John's top 5 secrets to running faster isn't it? What results did you get from that training? I don't personally do it because I feel the volume is a bit too much for the plyometrics and it didn't target my limiting factors so it didn't really help me much.

@@gold1736 yeah got it from his made some adjustments with the sets and reps to make it more intense. Recently I haven't been doing it consistently enough to say I got clear results from it but with those movements and workouts your almost 100% certain to gain speed, I was also bulking during this period so I was more so trying to maintain speed. But tried it couple years ago when I was like 15 or 16 and 10-12kg lighter and helped my 20m sprint a fair bit I'd say. Ran a 2.73 on grass from a standing start so yeah give it a crack definitely will contribute. (fuck this is long sorry bro ahaha)

@@Alex-uf4sg It's fine, I like reading stuff about this. I did it for a bit but I don't think I made any noticeable results. I avoid doing trainings made from other people because everyones body and limiting factors are different. Different trainings will give different people results. If you still sprint, I recommend a channel named Essop Merrick, he mainly explains what plagues common sprinters nowadays and explains how it's more important to know why you do certain exercises instead of following someones program.

@@gold1736 yeah cheers mate, ill check it out. Would say definitely crucial to know the purpose behind what your doing.

@@Alex-uf4sg Yeah it's great to know what to do for your specific body. Whats your 100m if you've tried it?

Thanks, glad it's helpful!

Just from lifting

How much did your squat go up?

Cam it all depends what you do on your early years. If you’re a lazy runner, you won’t master speed much. I started racing black fast kids when I was 6 year olds and I would also rave older kids because I grew up older in my young years. Yea I felt fast as a kid but I lost many races. I’m high school I ran a solid 4.6-4.55

I ran it in 4.44

BL_ESSED How old are you

@@yoursports6910 15 soon 16

BL_ESSED damn nice keep it up, when I was 15 I only ran a 4.8. Are you Big or small?

I'm actually about to make a video in the gym showing what I consider the best in gym exercises for improving speed. Hang cleans and power cleans will definitely be mentioned.

Awesome, glad they're helpful!

No problem, hope it's helpful!

howd it go brah

Don't feel bad. Sign in to your local track team. Or SAQ facilities.

Update

you’ll have to cut weight or work more on being explosive

Abs do plyometrics

Also how many reps are you looking at in the early months

Sorry man didn't see your comment till now! Core and legs sounds good for sure. And sprinting once a week is good too. I'd increase sprinting frequency as you get closer to the season so that your endurance gets built up. And in the early months while I'm trying to build strength I usually stay in the 3-6 rep range for most sets on squats

I would expect that to cut 0.1-0.25sec off your 40. So yes, that should make a substantial improvement.

I'm referring to the general structure of the workout. So for example, with squats I'm talking about heavy weights, low reps, and long rest periods between sets.

In most cases yes

David Duncan What stretches are the best?

@@cam42704 That will mostly depend on what your tight points are. I'd just get a routine where you stretch your hips, hamstrings, and calves. Just don't stretch your calves too hard especially before running or you'll be more likely to get shin splints.

David Duncan I usually do light stretches before running but nothing to much. It was probably just me gaining muscle but I did some stretches before I ran my 40 couple days ago. I went from a 5.3 in 8th grade. Going into 9th grade and when I ran couple days ago I dropped it to 4.9. I’m extremely gifted with “free” muscle I don’t lose, calf’s are mostly genetic so my calf’s look like 2 baseballs inside all year long. And my thighs don’t lose muscle either. Everyone in my family is automatically fast with our genetics.

Do hill sprints

Or hit up a gym

Sean Liston I train 5 days a week and get the right nutrition so I can go everyday and begin the workout with cardio if u are an athlete (this guy is my top 3 KZfaqr for training)

6 days a week is probably optimal. It's just difficult to properly structure a workout program so that you can train that often. Right now I'm only doing 4 day a week and it's working really well, those days are 2+ hours though and I hit pretty much every muscle group twice a week.

So if you go to this site and select a program for speed & agility that'll give you a program based on your experience level. They're free and all programs I've written. I feel like that'd be what you're looking for.

@@davidduncan1226 thank u homie much appreciated 🙏

@@davidduncan1226 what site

Yeah it's really not. It's only slow compared NFL guys skill positions. For high school and college it's fast

@@davidduncan1226 when I played football alot of the speed guys did 4.3-4.5 with just one our running backs running a 4.6 but he was the perfect balance of speed, agility and strength so him not being blistering fast was okay cause taking him down wasnt easy

@@gsteel98 "A lot of guys did 4.3-4.5" Really? I have to question the methodology of the timing. I played D1 football and we never had more than 2 guys who could legitimately run better than 4.5. In the 2020 NFL Combine, Henry Ruggs III ran a 4.27 and that is the 5th fastest time in NFL Combine history (with 4.22 being the all time record).

@@88legalbeagle well these were time confirmed by the columbine they went to. But either way, our football team had one of if not the fastest kids in all of CT. Marcell Prados. He ran a 4.3. And unlike most of the guys who had to really work to build up that speed most of it came natural for him he skipped football and track practice often. Their times weren't timed by coaches by timers.

Acceleration is mostly about quad strength since your hip extenders and hip flexors aren't getting worked very hard. Heavy squats and deadlifts will make the biggest difference for you. When I got my squat to 565 at ~215lb body weight my acceleration was dumb fast. I've never had amazing top speed but I got my 3 cone to 6.65 and 20 yard shuttle to 4.08ish. It also helped my vertical a ton

WR

David Duncan Oh same! Thanks for the helpful vid

Where squats made a big difference on your speed?

Right around 205 lbs. I'm 209 now.

I don't remember exactly but I would guess it improved by about 5 inches.

@@davidduncan1226 nice, how did u manage recovery with the high volume and intensity? How many days a week did u train? Did u keep training through soreness every day? To gain 200+ lbs in such a short time is crazy impressive.

@@my2l I made sure my sleep and diet were really tuned in and I did train through soreness. You can't train most muscles when they're sore but for some reason, you can train legs even when they're sore. Earlier this year I actually trained legs an hour a day 5 days a week. I was sore every day but I made a lot of progress.

David Duncan did you have a meal plan and if not what did you focus on eating throughout the day and week?

I was probably the same speed at your age. Go to GentechNutrition.com and then the Training tab. You can get a free workout program focused on developing speed agility and they're programs I wrote.

I ran one recently barefooted and it was a 4.90

World-class probably not but you can still be very fast.

@@davidduncan1226 I want to be in sub 10s

Is it possible

@@musicalmajotra5958 I hope you're still working and didn't get discouraged by you're height, I suggest you look up on youtube, Essop Merrick's tall vs short sprinters video. Height isn't as big as a deal people think when it comes to sprinting. Just you're training may be different from taller guys.

@@gold1736 thanks ❤❤

Do you know if your sprinting form is good and how often do you actually do field work (sprints, ladder drills, ect.)

David Duncan shorter people usually have very high acceleration not top speed but you can defeat that stereotype

Sorry man, I tried to find it but I can't. I deleted it from my library because it stopped being copyright-free :/

@@davidduncan1226 no worries, its okay. great video btw, rly helped me :D

@@fr0st852 awesome, glad it did!

It should man. I'm about to make a couple more videos about how to improve speed.

U finna b fo-teen