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.
How many days should I lift when in the prime training session where I’m only in the weight room? I’m trying to improve in many strength areas not just squats as well
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 RU-vidr 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.
great video bro! don't have access to a gym, however researched and have made up a workout routine that hopefully should get the same or similar results. Workout: 4-5x10 single leg bounds, 4x5 broad jumps, 3x15 ball jumps, 3x20 wall drives, 4x24 box jumps (switching legs each jump), 3-4x10 squat jumps, 3x10 Bulgarian split squat, 3x6 single leg squat, 5x20-40m sprints
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.
So the heavier you are the higher your squat would need to be in order to get the same speed gains? I’m 260 and run a 5.3 but I want a 5.0. I squat 495
I turned 15 and ran a 4.95 and looking to improve. I ran an 5.3 when I was 14 and dropped it without conditioning. But still looking to improve it. My whole family is extremely fast for some odd reason.
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'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.
@@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.
@@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.
I can run fats but it takes me like 5-10 yards to build my speed, so I run a slow 40(5.8), what can I do to improve my start and acceleration?(I want to get to a 4.8)
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
Do you have a workout routine for the legs? I'm in 8th grade and I'm wanting to go hard I think I have a 5.16 40 and I'm wanting to improve that to be a RB for highschool.
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.
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.
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
@@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.
@@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.
really helpful video. I’m about to enter my freshman year of college after high school football and I’ve been doing sprinting since the offseason to stay in shape since i’ve always been a lil overweight. I didn’t make any attempt to play college football this year but I ended up gaining a lot of speed and dropped my 40 time to the 4.55-4.65 range. I’m undersized being 5’8”, but I’m gonna work to max out my potential over the course of the school year and try out to become a walk on. This along with your other videos are very helpful.
,Hopefully this helps me , Im finna be 14 going into the 10th grade , and im most likey gonna start RB this year but im not the fastest or the strongest .
More clickbait. David, why would you have a picture of you shirtless lifting weights and sprinting when none of that is in this video? Like I said in my earlier comment, don't put your thumbnail and see you with your shirt off lifting weights and then not show it in your video.
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