Best Exercises For Speed | Weight Training For Sprinters | ATHLETE.X

Best Exercises For Speed | Weight Training For Sprinters | ATHLETE.X

do you want to run faster than this
videos for you what’s up YouTube this is Cody Bidlow with ATHLETE.X today we’re
talking about the best exercises you can use in your training program to promote
running as fast as possible improving acceleration and improving top
speed now this first video is going to be an overview of different categories
of exercises and specific exercises you can use in later videos we’re gonna go
over all of these in more depth and break them down so we’re gonna have one
on strength one on power when I apply metrics etc so make sure to subscribe
hit that notification bell so you know when those videos are coming out now
before we start in order to build the most holistically developed athlete we
need to work all points along the force velocity spectrum we need to work at
different loads different velocities different postures different leg
positions and all of these things when put together can give you quite a
complete package which makes the athlete have the greatest capabilities in the
long run depending on your specific needs you might use more or less of any
of these given exercises but throughout my time pursuing running as fast as
possible these are the bang for your buck exercises that I’ve found to be
highly effective in a wide range of populations and that if you utilize them
in your program in a progressive manner where you’re progressing them over time
in a logical way that you will run faster so let’s dive into it now the
basis of your program needs to be strength if you don’t have strength
you’re never gonna be able to produce a lot of power and you’re gonna get hurt
really easily one great way to do this is with conventional deadlifts another
is box squats another is rdls another is split squats there’s a wide range of
exercises you can use it just depends on what you’re trying to get out of it a
deadlift is going to hit your calves a little bit more than a squat squats
gonna load your posture differently probably hit your quads a little bit
more if you are trying to work on acceleration you might want to use a
rear leg elevated or a split squat variation
and if you find that you squat a lot but it’s not transferring to the track
that’s when you want to consider some more split squat variations in your
program once again Romanian deadlifts those are a great way
to develop hamstring strength back strength and overall full body strength
once you have a basis of strength and your force outputs are good now we need
to make those force outputs faster that’s where we bring in clean grip high
pulls as a way to transfer that low speed high force strength into higher
velocity and slightly lower force strength
now you can progress this over time you can start heavy go to lighter start
later go to heavy whatever you want to do but eventually these need to transfer
into becoming power cleans hang cleans power snatches med ball throws other
exercises where you’re tossing a heavy load into the air or down the track or
whatever it may be launching propelling displacing mass in a high velocity and
high force manner you can use different starting positions you can use jump
squats is a great way to increase the velocity of the outputs that you’re
using and these are really a great way to blend the strength that you’ve
developed saying a squat into a high velocity power output movement once you
have the power outputs down we need to talk about special strength special
strength is going to target the areas of your body that are prone to injury or
that are highly important for sprint performance this is where we talk about
hamstrings hip flexors adductors calves the muscles that are really driving
sprint performance and also the muscles that tend to be injured we can use
Nordic hamstring curls to target the knee Dom in a hamstring group such as
the biceps femoris long and short head we can use a single leg eccentric back
extension the target the semimembranosus and semi tendonosis those tend to be
injured when you’re sprinting upright the biceps femoris tend to be injured in
acceleration so if you’re having issues with acceleration maybe need to work the
biceps femoris you’re having issues with top speed
maybe you need to on the semimembranosus and semi
tendonosis the longer muscles of the hamstring group if you find that when
you hit the ground you aren’t very reactive you aren’t bouncing off the
ground and maybe you need more ain’t ankle stiffness and joint stiffness this
is where a smith machine movement like a smith machine a switch is important you
load on your back you get the front of your foot on a box and you do an a
switch you maintain a tall posture you maintain a strong core strong ankle
strong knee and you switch its you’re working coordination postural strength
both things that are very important for sprinting lastly you could work your
calves with the seated calf raise this is going to target acceleration whereas
the smith machine a switch is going to target more top speed plyometrics are a
great way to transfer that power output into a higher velocity output which
ultimately will help you produce higher speeds on the track these are also going
to develop the tendons more so than the muscles if we want to break it down
further and you can use a variety of exercises you can use a split squat jump
to target acceleration you can use a bilateral box jump or depth jump to
target just whole body elastic force and power outputs you can use single leg
depth jumps you can use single leg box jumps as a way to get a little bit more
specific it’s a target sprinting in a way that is more applicable to the
demands that are incurred by the body when you sprint I like single leg box
jumps as a way to sort of blend the bilateral box jump work into something
like a single leg depth jump and stiff leg hops are a good way to also prepare
the body for when you get into doing depth jumps I like to do bilateral depth
jumps but ultimately I think single leg depth jumps are gonna be more potent of
a stressor for the body since what we do on the track is in a single support
position the way the muscles and the joints have to absorb that force is very
unique and you don’t receive those same benefits when you do something on two
legs or a double support position so over time once you’re advanced enough
and comfortable enough with your body and your strong
powerful you need to eventually bring in some kind of single leg jump variation
you don’t have to do depth jumps you could do single leg hops single leg
cycle bounds you could do alternate leg bounds whatever but you need to work
jumping power outputs and you know high velocity force outputs on a single
support sleds are probably the number one way to utilize something that uses
high force in a way that is going to help you on the track particularly in
acceleration we start with heavy sled pulls where we walk or March and then we
progress into Sprint’s once you are you know posture really strong enough and
you have the coordination down to increase the speed we want to do these
at high loads so we’re thinking 50% 60 70 maybe 80 percent of body weight if
you’re quite proficient and this is gonna really force you to produce high
forces at relatively high velocities early in the run and if you are
competent in early acceleration they’re gonna help you extend that acceleration
out further so that instead of striking the ground vertically at 10 meters
you’re still striking back if you watch Cristian Coleman he strikes back for
probably 30 meters now we’re probably never gonna get there but we can try and
sleds are a fantastic way to do that lastly Sprint’s are the number one way
to improve speed we want to incorporate acceleration work but really what’s
gonna drive running faster and reaching higher maximal velocities is by doing
maximal velocity work this means running 30 meters 40 meters 50 meters 60 meters
at a time doing it at maximal intensity with a good amount of rest and doing it
in a way that progresses over time to challenge the body in the way that is
specific to your needs you want to run with good technique because this is
gonna not only make you run fast but it’s also gonna prevent injury and you
want to plan it around the other training that you’re doing such that
you’re not sprinting on the track when your hamstrings are so tight that
they’re gonna snap when you run you need to go to the track when you feel like
you can put out maximal energy so you can get the most out of it and run as
fast as possible run fast you’re developing skills to run
even faster should be logical but if it’s not trust me it works
if you incorporate these exercises in your training program and you do them in
a progressive manner over time you will see improvements in your speed it may
not happen immediately if you go deadlift 500 pounds today you might not
run very fast tomorrow it’s probably gonna be quite fatigued also doing
something once is not likely to really stick with your body but if over time
you do it say you work strength for two months and then you move into a more
power dominant period and then over time that that power work becomes higher
velocity power work and then you start to blend in some plyometrics you blend
in some sleds all the while you’re out on the track doing your sprint training
and then eventually once you’re closer to season you drop the really heavy
stuff you stick to the very specific things the things that are most specific
to the demands of your sport in our case sprinting and what you’ll find is that
all the stuff you did months ago is gonna culminate into giving you a
fantastic foundation of output which you can utilize on the track to run very
fast by using this type of setup I’ve had multiple PRS this year in my
training and I think you can too so I really would advise you to consider
utilizing these these exercises this is not an end-all be-all list there’s
plenty of other things you could do there’s plenty of accessory movements
you can do but bang for your buck for the amount of time and energy you have
in your busy life if you incorporate these exercises and you do them over
time in sort of the same order that they are presented in this video or at least
an order of focus over time you will run faster so thank you guys for tuning in
make sure to hit subscribe hit that like button if you liked the video I want you
I want to make sure that you know you get notified when my next videos come
out and it helps my channel grow so if you appreciate this information I would
appreciate you throwing a subscribe or a like if you have any questions hit the
comment box below say what you have to say and I will catch you guys next time
this is Cody Bidlow with ATHLETE.X signing out

100 thoughts on “Best Exercises For Speed | Weight Training For Sprinters | ATHLETE.X

  1. Do you have any good recommendations for what to do when you have a pulled groin? Im really struggling to find exercises that dont stress the hip area 😕

  2. Litro never comment but such great and articulate analysis in each of your videos- valued scientific knowledge without being boring or cringe is rare to find

  3. This is really good stuff. I do a lot of these in my program but haven't seemed to improve much this season. Is there any way you could make a program ?

  4. Brilliant video, subbed immediately after the intro. You really know your onions dude, probably why you were talking into a frying pan 🙂

  5. I like how you stack a bunch of low weight bumper plates to make it look like you are lifting a lot of weight.

  6. idk if i missed it in the video but how many times a week should i be doing workouts like these in the video?

  7. This isn't correct, weight lifting doesn't carryover to running sprints. If anything, it probably makes you slower. I know a bunch of people who know nothing about exercise science will disagree, but it's true.
    If you want to run faster, you train running drills.

  8. Thanks for the tips Cody Bidlow! I have a question for you though. How tall are you and by chance how high is your vertical? I’m just curious to see if these workouts not only improve your speed/velocity but also your vertical as well. Thanks!

  9. Really bad choice of name, sounds too much like another channels name. I'd change it before you get strikes and taken down

  10. Great stuff. There are no tricks for success. Just two tune ups. When your doing 30-40-60 meter flys your head and shoulder need to be upright, inline with the natural alignment of the spine. Secondly, max strength will diminish after 6-8 weeks. One day of max lifts 3-5 reps once every 2 weeks will keep you in maintenance. Outstanding coverage for 7 minutes.

  11. I liked the plyos, sleds and sprints a lot. Good ideas there. I have found though that it is quite debatable whether or not a lot of weight training (especially in-season) will give a sprinter the edge they are looking for. Some sprinters, like myself and guys like Ben Johnson or Mo Green, are bigger muscle/power guys. I am a 50-60m specialist, so I don't mind being bulkier and having more power, size and raw strength. However, many top sprinters do not lift a lot of weights. Noteworthy would be Carl Lewis, who said the worst year of his career was the year he did the most weight training. It's important to see what works for each athlete as well. For me, I love a lot of weight training, but for other sprinters who are constructed differently, it is not as helpful.

  12. Hey Cody, I train youth athletes Im fairly new at it. How would a workout look for for 9- 12 yr olds?

  13. Hello Cody, I just wanted say that your videos are amazing and helpful, I know what exercises to do when I go to the gym, and track. But what I wanted to ask you is what weight is the best to start off with, reps & sets, and when to increase the weight.

  14. My son wants to do track this coming year in highschool. I see a lot of places lack a solid base training for track. And i can say your information is great. We are going to utilize and keep looking for more videos and information from you. Thank you !

  15. hi man iam algerian i would like to buy your program but i m not that rich if i work for a month to
    buy just a program if you can help me to have it i will be grateful for that thanks a lot

  16. Great channel. But man you suck at those cleans and snatches. Poor technique. Thanks for free knowlegde tho

  17. Do you believe in over speed training such as slight downhill sprinting and bungee towing? I was just wondering if you found these Helpful

  18. I'm just curious : what is your 100m PB ? Also, your max speed ? I really like your tips and have started to apply these in the past 2 weeks. Thank you.

  19. Hey man, I really like your training knowledge. Do you recommend doing the same training for the 300m? It is hard to stay consistently at high speeds for that distance, in fact, the last 100m I am gassed out. Also, could you make a video of how to run efficiently in the curve? Thank you and keep up the good work.

  20. Hallo sir
    I am new in your Chanel.
    I am new runner.
    Sir how to camplet 1600mtr in 5.20min .my raining is not boat.

  21. how do you hold your speed or even become faster in the last 50 meters or so. i always see asian dudes accelerating like crazy but still become one of the last ones because of the last 50 meters. how do the other guys do that? is there a way to train that in the gym or on the track?

  22. I dont want to tun faster i ll just want to make a cadio a The end of my run and i ll see if your sdvide could help me.

  23. I need to make a sprint for cardio at The end of my running i start now and im not 14 15 16 17 19 years old im over 40 like The most People in The World. So i dont want to be a Champion ill Just to keep me myself body healthty

  24. Awesome vid!!! I have been having knee issues and I can’t do stuff like single leg box jumps (even tho my PT said I’m good now), any suggestions?

  25. Box Squats = a great way to blow out your lower back and end up not running at all. The body becomes its function. Why power lift to run fast? Nothing on Parachutes for acceleration resistance or just wearing a weight vest with a few pounds. Test your 100 meter time after a warm up 3x and take average. Get up to training with 20-25 lbs strapped to you tightly/comfortably (Start with 5 lbs and only go up when you hit your initial average test time) for 60-100 meter training sprints + add a parachute or harness (need a second person) work for startup training. Periodize your training. Make sure you stretch properly when warmed up (Long passive stretches for 5-7 minutes each group). After a few weeks, take a day or two off, warm up and test your 100meter time without the vest… Surprise you're much faster and you'll feel lighter on your feet as well as being probably leaner from all the growth hormone released from this style of training. If you try it please let me know how it works out for you. Kind regards: Alex.

  26. Although the types of exercises you suggested are right, I'm still trying to figure out how 400 Lbs would bounce that high off the floor after falling so slowly.

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