A Complete SPEED TRAINING Workout | A Full Demonstration 

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Great!

Thank you.

Same, this man changed the way I look at training in a good way

Very true. It’s common sense if you think about it really

I left my best competition days on the track….training too hard. Though I’ve established Pr’s, & American & world records in my events, I still believe my volume & intensity was much too extreme.

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You and me both!

BFS had a huge impact on me 20 some years ago. Barry Ross more so in past two years. 400/800 focus in track kills cats.

First of all, we need distance guys to work at speed, wickets, plyos, etc. Always do it fresh. Speed creates endurance because faster = more efficient. Secondly, you can apply the principle of creating high performance with a base of recovery, rest, and sleep. Most distance people are slow grinders.

Good luck Melissa!

I like to time multiple metrics, yards and meters. 35m flys on a curve. Acceleration (15y into 10y fly), 10s, 20s, 30s, 40s, timing over wickets, etc. With multiple metrics, we can plateau in one and achieve a PR in another on the same day! The fact is, speed doesn't grow daily... speed grows slow, speed grows like a tree. We need to be patient and "water the bamboo".

I found becoming balanced side to side left to right front and back through the psoas hip flexors and glutes helps massively... All weight room stuff!

Drills are always first because that is the time we are working on mechanics. Need to be fresh. Short primes are high frequency, long is high range of motion, bent is the bridge to sprinting with great front side mechanics.

I'm not sure what would be optimum. I would start by doing a speed workout and timing two 10y flies before your "high" days (aka "performance days"). See how you like it. I would do it without helmet and shoulder pads (want to be as fast as possible for CNS adaptations). I am intrigued with the idea a mini speed workout on game day.

@@coachtonyholler thank you!

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They all improve speed. Think of my speed drills as “ten x-factor exercises” that we routinely do to teach mechanics, create habits, and get ready to sprint.

@@coachtonyholler Understood. Thank you.

Hi Coach, My 13 y.o. son has been doing the speed drills followed by 3 sprints for three weeks now. Today he said he wants more. So should he start doing the speed drills, the 3 sprints, then x-factor all in one session? And if so, how much rest should he take after the 3 sprints before he starts x-factor? Thank you! @@coachtonyholler

@@ymatktpk11 Rest only has to be “enough” and topping a speed workout with x-factor is fine.

No. The brain figures it out.

Always weight room after.

There’s nothing in the weight room that I object to as long as it doesn’t interfere with speed and doesn’t interfere with the sport. I’m generally speaking against body building and power lifting for athletes. The strongest are seldom the fastest. trackfootballconsortium.com/strength-vs-speed/

The batteries are replaceable, but they last a long time!

@@coachtonyholler Thank you!

Give me an hour with him. 🙂

Speed parachutes IMO are useless (they might be detraining speed). No one I respect in the businesses uses parachutes (or speed ladders). SPRINTING improves acceleration! So does 10m uphill sprints. So does wall drills. So does pulling light sleds. So does pushing heavy sleds. So does the weight room. My favorite acceleration exercise: ACCELERATING.

Yes, you can only train speed when fresh.

@@coachtonyholler I thought so. Another question if you have the time: I know you say that you aren't sprinting if you aren't in spikes. I understand that you will achieve your fastest time in spikes but is there a place for intent? Let's say you have to change surfaces and footwear, can you still train and improve top-end speed on grass, turf, etc. even if you aren't running your true top speed? Is my CNS registering it as top speed even though it's calculating lower speeds?

@@chrismoody2519 .. For sure. Spikes are optimum. I’m being hyperbolic with that statement because some track coaches “just run” in practice. We all most do the best with what we have. Chris Korfist trains professional athletes on the street in front of his house, no spikes. Yes, you can speed train in less than optimal conditions!

I like hard surfaces. Tracks are great. However, if we are worried about "survival" in-season, we do speed and x-factor stuff on turf. We always do timed sprints on the track, spiked up.

Both cones trigger at 80 cm. So fly times are easy. Cones at 10m apart, etc.

@@coachtonyholler thank you

Good. Keep them short. Sprint, don’t run.

Expand the belly. In through the nose. Out through the mouth.

My distance coach is THE BEST. andyderks@gmail.com

Usually happens when form breaks down late in race.

@@coachtonyholler Oh wow! Thanks for your response! It seemed liked all the fastest sprinters we're trying to kick their own butt with their heels 🏃

Weights are foundational but do not directly improve speed. When you lift, the bar travels at 1-2 m/sec. Doesn’t come close to moving your entire body 10 m/sec.

They show their spike plates to Jesus

It's about time for force production, in sprinting you have around 0,1s in lifting you have 4-5 seconds Force curves in sprinting look like a lot of quick spikes Force curves in lifting look like smooth build up and then it levels off, usually it's between 1-12 reps Consider intensity over time, lifting wears out your central nervous system like nobody's business. Explosiveness decreases very fast when central nervous system gets tired. Also, explosiveness depends on the time frame of an activity you're doing. You only have so much time to apply force in sprinting, only force applied within 0,1s counts. In basketball and volleyball you got about 0,25s to apply force. So it's about how much force you can apply within that time frame. When you become more explosive, your curve goes up, and you can apply more force within your time frame This is why explosive jumping and explosive lifting is not relevant for sprinting explosiveness (they have different benefits for sprinters, but not in terms of explosiveness) I recommend you to watch some vids on Jump Science, the guy really knows his thing and explains it very simply

@@nickminazhetdinov8410 thanks man that was helpful

@@nickminazhetdinov8410 what exercises besides sprinting would work because in other Plyometrics exercises you have gtc of more than 0.1 seconds. Or do they work because it’s a sharp spike in force

Gradual incline, YES!

Troll elsewhere.