Just a suggestion from personal experience training to improve sprinting and reading literature from famous coaches such as Charlie Francis, placing an exercise like the stiff leg deadllift the day before sprinting will greatly increase the risk of hamstring injury. In the Charlie Francis training system (a book well worth reading), 48 hours rest is given between each training session that had a high neurological demand. Heavy weight training would be done on the same day as speed development work, but always after to reduce the risk of injury. He didn't believe in plyometric exercises like hopping & bounding, because maximum speed sprinting is the ultimate plyometric activity with the shortest ground contact times. The weight room was used primarily to increase force production, while speed was developed by sprinting itself. He sometimes used light sleds that would not slow down an athlete by more than 10%. Heavier sleds, he believed would ingrain inappropriate motor patterns, which ultimately slowed athletes down.

Such great info. Thank you

really good and specific information you’re putting out here, I subscribed you for that! But are there recovery days between the sprint days (day1) and strength days (day2)? And if yes your week would consist of 8 days right? And one last thing, don’t you include longer distances like 100 or 150m for speed endurance?

This has got to be the #1 speed training video ive ever seen

Great explanation and clear. 👍👍

Kindly give me assisted sprint training (without equipment) schedule for 12 weeks

Thank you

What % of your 1RM should you do the strength lifts (trap bar deadlift ) in the first mesocycle?

Great Video! Would you recommend a deload week between every mesocyle?

Thank you for great content. My question is what can be done if i dont have external weight for plyometrics ( such as bounds and vertical jumps) in order to progress through season?

Is 25% of 1RM good enough for moderate load squat jumps and do we add more exercises or is of those exercises enough. Great videos by the way one of the best on KZfaq explains everything nice and clearly.

If i want a 20 minute 5k eventually, what 100m time should I aim for. I feel my frame is weak and not up to running. Id rather put muscle everywhere then lose whats not required as get closer to 5k goal.

I know I’m late but how are you supposed to use 10 kgs on squat jumps and repeated vert jumps? Dumbbells ?

Would weighted vest sprinting also be considered resisted training?

what is considered a heavy load? 0,8 times body weight, 1,5 idk???

Im a 14 yrs old guy, can I train like that?

Can you give me a training programme for 1500m.

But heavier loads and low reps are best for hypertrophy adaptations so what is the point you try to make