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Foot Strength: Hinge Lunge 3 x 7 2-3x a week Block Work: Power Clean on Command 5 x 2-3 Drive Phase: Front Squat 5 x 3-4 Maximal Mechanics: Single Leg Squats 5 x 3-5 Accessories: Nordic Hamstring Pulls 5 x 4-6

You’re gonna be the reason I go 10.6 this summer I don’t lift weights often but I will now😤

It's a simple deal You get: Coach Miller's voice crack 8:13 I get: one like 🙂 😂😂😂anyways amazing video as always I loved it.

High school track coach here...I have my sprinters/hurdlers do 3x10 Buddy Hamstring Pulls every day at practice. Great exercise for knee injury prevention as well.

My Highschool track team took similar weight training you discuss very seriously! 8 State Championships!

Excellent video and delivery! Thanks man

Coach ; your tips and programs are marvelous.

WAY THE GO BROTHER!!! EASILY THE BEST CHANNEL ON YOU TUBE!!! 20 years of experience and two degrees makes me qualified to say that this man is spitting some legit fire out there! This is content to watch! Respect 💪💪💪

Great video, I've been a sprint coach for nearly a decade now and I love being exposed to other ways of thinking about things. I found your views on quads interesting, I like the front squat because it loads the trunk, and helps with core rigidity during stress. But I've never really thought about its impact on the quads because from a technical standpoint, the quads are not the primary driver for sprints in any faze of the race the way I teach it. If someone has an imbalance and getting stronger quads would correct that then sure, but it never occurred to me that strengthening the quads would help with the drive phase. This gives me something else to research. I teach front end mechanics that require core and hip strength, contact mechanics that engage the glutes, and recovery mechanics that engage the hamstrings, the quads are only used for extension and joint alignment during contact prep. Maybe I've been doing it wrong, this is exciting to consider.

Wild. This likely got recommended to me because I’ve been looking at videos to improve explosiveness and yet the Little Brother shirt is what got me. 🔥

Relatable and useful information. Thank you

rn i run a 14.2 and 28.7 on the 100 and 200 but i wanna get it down to 12.4 and 25 flat next year so i hope this vid helps 🤙

This is gold!

Hill sprints are crucial. Especially running backwards up it

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This is gold 🔥

As a baseball player looking to achieve speed gains, this is great and exactly what I was looking for.

Love from India sir , thank you coach 🙇

Thank you so much sir

Love the vids and your taste in hip hop.

One of the best instructional/tutorial videos that I have ever seen. Your explanations are clear yet detailed..I'm glad you included foot strength. As a new subscriber I am impressed... Peace.

Thank you.

Excellent tips!

Underrated channel. Love your content!

This is excellent info. Think this my third video of yours. Love the way you break down the rationale. +1 for the backpacker and WuTang references.

Solid video. Dead lifts are also are great exercise for sprinting

At this point I'm starting to feel like I'm in comp w/you for best real hip hop tees lol. I'm all here for the athletic performance knowledge and information but you making me doubt my collection with what I see you rocking. Those who know know real hip hop tees. Salute for the sports performance knowledge content and tee shirt game. I see you on both.

Love this

I've been following you for a while to help me confirm or back up my training knowledge for my track clients. I love your videos but LoVE your shirt more. I'm a huge Big Brother and Phonte fan

Love the content man!!! 👍

Thank you for this! I will incorporate Hinge Lounge into my workouts!

This is a great video, excellent knowledge, what about tibialias raises and hip flexor strengthing?

We got some real content here 🔥🔥🔥

Awesome video! I am going to be immediately including the single leg squats and hinges w/PVC into our power and speed training. Also, much respect on the Little Brother Tee!

Damn i wish i found these videos when i ran hs track lol we never did any strength training at my school :/ . I ran a 11.2 at like 140 lbs with garbage form lol and i only did 2 seasons of it . I definitely wish i started when i was younger . I play soccer as my main sport and they never teach us proper running form

I found that working out on sand exhausts your feet, so if you have access to a beach. Go take advantage.

Best video bc of the dopeness of that Little Brother shirt!

Great info. I hit the like button based on your shirt alone.

You sir just are amazing continue with the good content ez sub'd

Great video 👌🏻

ran a 10.7 pr at finals last szn , this szn i’m feeling a 10.4 with these workouts💪🏽 edit : ended my senior szn w a 10.5 & placed 3rd @ state 🙏🏽. off to college next fall 🙌🏽.

I found many videos in your channel to increase speed ,thanks man Love from 🇮🇳🇮🇳🇮🇳🇮🇳🇮🇳

great shirt!!!!

Nice

nuf said man.im in and i just subbed u

Thanks for the sprinting exercises, do you have any other exercises I could do for take off for long jump?

I’m just here to say your shirt is legendary North Carolina baby!

Dope shirt🔥🔥🔥

YO 😳....... 1:14 in ,I glance at your shirt, and I’m in comments “again”...... 🔥🔥🔥....... much 👊🏾respect ✊🏾 for your knowledge as a coach /hip hop lover/ and a man overall(day in the life of a strength coach)..... your truly an inspiration,#Goals#when I grow up

Love the Little Brother t-shirt! 👍🏿

Nice......sadly my coach never taught me this or even cared for this...he just told me to do cross country....I did it once in tenth grade.....never did it again....I see it like this...you train with distance runners...you will run like them...good video

You are doing such a good job sir love from India 🇮🇳🇮🇳🇮🇳

your about to be the reason i go 11.1-11.2 this szn 😈

💪🏻 really needed this video watching right noe

Coach, love the T-shirt

i love you man

I saw your shirt and hit the sub button IMMEDIATELY!!

props on the little brother tee coach

do a video on how to prep for football ( soccer) in terms of stamina, force etc cus pretty much all major muscles r used in this sport

Any coach wearing a Little Brother Tee is automatically my guy 🔥

Sir love from india ❤️❤️🇮🇳🇮🇳🇮🇳🇮🇳🇮🇳

Sir your videos are very informative please make a playlist for sprinting (from scratch)

I completely agree with you in the sense that single leg squats are the best. Do you think it could be a replacement for the back squat entirely? Or do you think it is neccesary to still use the back squat?

hi! amazing videos!!!! what RIR do you use to work? to do this workout?

Trying to clock

This video gets a like for the Little Brother shirt alone

The Little Brother shirt 🔥🔥🔥

Is there a video about hindu pushups? what do you guys think about this exercise? That said, this is by far one of the best channels on youtube, I' m italian and when I discovered this it was like an epiphany for me! Great contents!!!!

Great video sir .

Nice video coach. But can you do a video about hamstring exersices for weightlifting.

Plus 1 for that dope Little Brother Shirt!

Great video! Great info! Im a soccer player, so still super useful

I have a speed test in 2 months and I have to get 6.8-7.3 seconds to pass ( 50 m run). I hover around 7.5 and 7.6, but I will try to do these exercices and I hope I will be able to pass the test. Wish me luck, guys!

Can you make a video on neck work wihtout equipement ??

hey this might be a dumb question to you but it’s serious for me do squats with weights make you run faster if you do them properly? ive been told it could slow me down im new. thanks for the video its great!

hi coach what are your thoughts on ryan flahertys top exercise the high trap bar dead and kneesovertoesguys seated good morning for the drive phase and weighted hip flexor triple flexion for top speed

Really feeling 10.9 this year

the Little Brother shirt!!! 🤯🤯

The Little Brother Tee love it

what can u replace nordics for if you can't fully do one to build up strength until you can start to do them?

Great video! Basically perfect. But could you maybe write the 5 different exercises in the description (with timestamps)? This could be helpful in any of your video's because it usually is a top 5 or something.

Was that 200kg i just saw the ballpark 90kg dude split squatting???? Thats NUTS!!!!! Great vid.

🔥🔥🔥🔥

Hello! The race is about to start next following week Sept 30-1 what should i do?

Maaaaan that t shirt 😍😍😍

Dane, would you still do the Nordics during the competitive sprinting phase?

That shirt is hard. Big brother is great

Should we go heavy or light because a lot of time coaches say we loose speed when lifting heavy

hi bro please make videos on 800 1500 speed ,strength workout

Watch me get 10.5 my freshman year of college bc of you, I’m at 10.98 rn

Nice video man. How many reps or sets of hamstrings pulls should I do? And how often should I do it a week?

Would you recommend these be completed all in one training day or broken up?

How young can an athlete start these drills? Is 15yo ok? Thanks! Good stuff.

Phonte such a underrated rapper!

My 12 year old son is really getting into athletics, and specifically sprinting. He only gets to train one day a week with his club so I try to hit the track with him one other day to increase training volume. I'd like to get him started on some s&c, but is he too young to start introducing weighted movements like the clean and squats into a program? I know high school athletes in the US do start using weights but here in the UK we don't have anywhere near the same infrastructure around sports development. Can anyone give any advice?

I’m a sophomore with a 7.67 55m dash, and first time running track. Is that an okay time?

Can I use this workout for kickboxing?

what i would do for ankles is walk on a weight. the ones that like harder material and i would it like this

On my word. I stopped and pressed like just for the dope tribute to lil brother. Then the name...ghost face millar!!! ( I'm continuing now) "Southern Bboy respectfully since 83 repping Hip Hop and Boulevard homes projects nicely to the present"