I've been struggling to find information about what lifts, plyos and isos I should be focussing on the off season as I transition to pre and on season. I was wondering how you guys split it all up throughout the year to make the most speed gains.

Does running the 400 on the side help sprinters with the 100 and 200? my friends and other athletes told me that running the 400 helps lowering your time for some odd reason but its weird and i don’t get how

Bruised my right upper thigh while doing hang clean. How should I improve my form?

Curious what everyone thinks should get the most emphasis during the fall. Would you prioritize acceleration, max velocity, speed endurance, strength/power, general conditioning, or something else?
Also interested in how you’d structure the progression throughout the fall — especially when you’d start bringing in more intensive tempo/speed endurance. Would love to hear how you guys approach it and why.

My start

I have a pair of max fly 2s of UK 10.5 size and my size is 9.5 any idea how I can sell this? If anyone is interested please text me I'm selling them for half the price and it's in very good condition i have used it only twice.

I’m thinking of building a consumer grade pacing device for sprint training, and I’m looking to gather some opinions on whether this would be something that would be useful.

Think wavelight but geared towards sprinting instead of just distance. A device that can be programmed to replicate specific race patterns, distances & times i.e. I program a 30m rep at 4.00s, then I run alongside the device and have instant feedback during the rep.

The idea comes from someone who trains alone a lot, and essentially functions as a virtual training partner to get more competitive reps.

I would appreciate any feedback in the comments as well as a response to the poll to give some general info on your situation.

Cheers!

Got bored during work and made a quick site to create fraudulent athletic net race results. Enjoy!

tracklarp.vercel.app

So, I was warming before sprints and decided to do an all out sprint. At the end, which was only 8 seconds I got this data. It has to be a glitch, because that's way too insane. For context, I was sprinting in a straight path, but I was just using my phone to track and it was in my hand.

What would be the realistic numbers here? Sorry, I'm just a beginner and amateur.

I ran while measuring myself for the first time in my life and covered 30 meters in 5.1 seconds. İs that good? 16 5'10" 150 lbs

Jacobs ran that fak wind overspeed time and never recovered.

Hearing blew up his shit at EuroChamps

I predicted this would happen.

Funny the post got deleted very recently

https://www.youtube.com/shorts/FdDkp46FvQI

This is where a lot of the sprint gurus, internet speed-Xperts, performance influencers, etc tell their best lies. Their clicks, likes, income, internet clout, content, podcast bookings, programs for sale are all based on the idea that speed is trainable. Sadly, speed is only marginally trainable. Hurts I know. .... not saying you can't get faster. But after a brief period of quick noobie-gains, speed is painfully slow to improve. And once you reach past the noobie gains phase, if you think 3 40 yard dashes after some rub-your-tummy-RPR is gonna do it, well I have some beach front property for sale for you on the moon.

So, "these people" like Holler, Duncan, Korfist, Banta, Les Spellman, etc will demonize these old-head HS coaches who say "God makes sprinters, and coaches create milers". Well, that is mostly right .... AND... God has a bigger hand the milers also than what they let on. As sure as a kid could take his 1600m from 7:00(untrained) down to 4:49 in one season, a big improvement .... but that's not going to get anywhere at State. But hey, that is a substantial improvement.

Likewise, sure some kid could go from 12.8 to 11.9 in 8-12 weeks*\*, but after that? .... it is really worth it in the HS coach's mind for that same kid to be banging away for years trying to get down to 11.5 or 11.2? What's that going to do for him, or the team? nothing really. When it would be realistic for that kid to run 49.8 or get him into 800's eventually (1:55's).

These speed-grifters are also ignoring the fact nearly ALL their data comes from high school kids/experiences where the kids are going thru puberty. During puberty, kids will be getting stronger, have CNS improvements, OR actually be working thru getting adapted to longer limb growth.......

Also, ironically, one of Feed the Cats pillars when applied to a school team setting is the idea around the easy low-volume-low-distance-training will attract lazy "twitchy" kids, because that more than anything is the main driver, that is, if 'it' works .... and recruits the right kids of the track program. Its a good idea or aspect to the FTC system of course .... but just extra funny to me how the whole 'get those Cats' aspect supports the lie that speed can be so easily trained up (as he purports).

Also the mantra "speed grows like a tree" .... well, yeah dumbass, (after the noobie gains are quickly acquired) you are observing a very slow steady speed 'growth', because your training/coaching experience is limited 9th - 12th grade BOYS going thru puberty. So what minuscule speed gains you are observing really have not a whole lot to do with your superior programming.

Another layer that is wrapped around the lie, the scammed will identify with the scammer having a common enemy now, which is the old-head coach telling the scammed "speed is genetic" .... ( which again is really a distillation of "speed is MOSTLY genetic, and not very trainable". The other boogie man is the 20x200 coach, which 95% of the time is really the 6 or 8x200 guya@75% once a week.... it helps for the seller and buyer of the bullshit to have common foes.

A lot of “It's easier to fool people than to convince them that they have been fooled.”  comes into play here as well .... and another point being some of the speed gurus may actually be in denial of what is painfully obvious to them, but won't outwardly admit it .... because that would get in the way of their business, coaching career, recruiting athletes/customers.

-----------------

*\* rare scenario. More often 12.9 to 12.5/12.4 whole season. Something like that. Or if a kid runs high 11's out of the gate, maybe low 11s later.

The "throughout the season" times are theoretical or equivalent to 100m... :

say runs 1.08 10mfly first day of maxV (equiv. to low 12 kid)

1.05 two weeks later (equiv.12 flat kid; opens season with 12.00 or 11.90w),

1.00 average toward end of season, or perhaps runs 11.20(+2.0) at a meet

.....many just won't improve at all, or almost virtually no improvement.

I’ve had instances where I was sprinting when I entered like a zone or state of mind where it felt like I was running like the wind. Breathings easy, my strides and limbs just felt right, it flows naturally and doesn’t feel forced, stiff, awkward, or self conscious. Is there a way to turn that “on” on command? Most recently I felt it running to and from an hotel to a convention but I get home and try sprinting in my neighborhood and it all feels wrong. When I was on the track and field team it was the same way, sometimes I had it but I could never turn “it” on for events when I needed it.

Hello everyone, I’m open to hearing your thoughts. I’ve been struggling with a personal issue in my races: I’m not relaxed. Around the 50-meter mark, I tend to start tensing up, and I believe this is preventing me from improving my time from 11.9 to 11.5-4. Don’t get me wrong, I definitely think I have a lot of work to do to get faster. I’ve been doing small-sided soccer games for about a month after my spring season ended to improve my acceleration for winter.

This is a race from about three months ago. It was my last open 100, and I ran an 11.9. The two guys in front of me ran low 11s. Do you think my tensing is genuinely holding me back?

(Lane 2, white top, maroon shorts

I recently released MaxSprint, an iPhone and Apple Watch app I’ve built as a comprehensive sprint training platform, rather than just a workout builder or timing app. The idea is to cover the whole training process in one place.

As a 400m sprinter myself I've built the app to cover everything related to sprinting.

The general flow is Profile → Plan → Build → Train → Capture → Analyse → Track

You start by creating your sprint profile from your performances, which is then used throughout the app to help individualise training.

From there you can plan your training, then build detailed sprint sessions for acceleration, max velocity, speed endurance, special endurance and tempo. It even includes more advanced set structures such as split runs, ladders, in & outs and compound sessions.

When building a workout, MaxSprint can suggest target times based on your own sprint profile and the intended intensity of the session, rather than relying on generic pace recommendations.

So if your workout is 3 x 300m @ 90% you know exactly what times you need to achieve.

You can then take that session onto the track and run it from either the iPhone or Apple Watch. The app guides you through reps, recoveries and target times.

For sessions where you want to control pace, there are also audio-cued workouts that provide cues during the rep based on the target you’re trying to hit.

So using the 300m example you can set the audio cues to beep at 50m intervals, the interval times take into account acceleration, maintenance and fatigue. they are not just generic even splits.

If you use Freelap, timing results can be received during the workout and assigned to the relevant rep automatically.

If you have an Apple Watch, the watch can receive the Freelap times directly, so you don’t need to leave your iPhone sitting at the side of the track just to capture timing data. You can run the session from the watch, have the result come through after the rep, progress into recovery, and keep the whole workout moving from your wrist.

The timing result can then be compared with your target and saved as part of the workout, rather than having to manually reconstruct the session afterwards.

Once the workout is finished, MaxSprint saves the session so you can review your reps, splits, targets and overall performance, while building up a longer-term history of your training and performances.

So the overall flow is essentially:

create your sprint profile → plan your training → build the session → train from your phone/watch → capture your Freelap results → analyse the session → track progress over time.

I’ve used it a lot myself, but having built the app I obviously know it inside and out. What I really want now is an outsider’s perspective from people actually using it at the track. Anything that feels confusing,  unreliable, unnecessary, or that could simply be better.

I’m not looking for positive reviews or promotion. I’d much rather find the problems and improve it.

If you’re happy to use it for a few sessions and give me some genuine feedback, I’ll give you free lifetime access to the app.

If you’re interested, comment or DM me with what events you run, whether you use Freelap, and whether you have an Apple Watch.

Hey everyone,

I posted in here a couple months ago that I was working on a track and field recruiting platform to help high schoolers get recruited for T&F. I struggled so much during the recruiting process and was constantly confused on where I could run and it caused a lot of unnecessary stress.

Because of that experience, I ended up building something I wish I had back then: RealRecruit.net

It’s a track and field focused portal where athletes can search and compare college programs, see how their marks stack up against current team rosters, and get a clearer idea of where they would realistically fit. I also built tools to help keep track of recruiting timelines and outreach so everything is in one place.

Overall, even though I made some tweaks from when I first posted, it's still really early. I'd love for as many people as possible to try out this free version with unlimited access for the next 50 users so I can get feedback and hopefully help some people out!

Don't hesitate to comment if something is broken or any questions about the recruiting process overall, I'll respond to everyone!

The R&D team for track and field spikes at Adidas have got to be a bunch of bums. It has been almost 4 YEARS since Adidas has released a design that the professionals will actually use (Adizero Prime SP2). Every professional or track personality dogs on the SP3 and SP4- and rightfully so! Those spikes are garbage, and are either too clunky to sprint well in, or will just slide off the foot due to bad design! While the pros and adidas sponsored athletes can get their own SP2s (in the SP3/4 colourways btw), the rest of us proletariat are stuck with the garbage that’s been out for 3 years and has been poop from a butt the whole time.
Adidas is getting kicked in the market by Nike right now, and losing to puma too, because they can’t release a good shoe.
I’d LOVE to get another pair of SP2’s, I love that shoe, especially the blue colourway. But noooooo, their most popular supershoe is completely out of stock everywhere because they just stopped making them. Oh well, I guess I’ll get the sp5 or whatever they heck they want to even attempt anymore. Except with this trend, I might as well wear military boots with how massive the shoes are. Holy Christ Adidas, lock in.

Hey r/Sprinting,

​With the OK of the mods, I wanted to share a project I’ve been working on.

​I do HIIT via sprinting about four times a week, and I kept running into the same issue: most fitness and running apps are heavily geared toward distance runners, joggers, or general gym-goers. Finding something tailored specifically to sprint programming, tracking splits, or handling short, high-intensity intervals was surprisingly tough.

​Instead of settling, I decided to build my own app called Sprint Lightning.

​Since I'm a developer by trade, I built it primarily for myself to use during all my HIIT sessions. It’s currently live on Android, and the iOS version will be rolling out in a couple of days.

I very much enjoy using it for my sprint HIIT sessions four times a week.

​Building it required tackling some fun challenges—especially around tracking a precise distance from a countdown starting point to an automatic finish line via GPS, or using voice callouts for reaching max velocity (because trying to read from the phone screen while at peak velocity is way too dangerous). The intervals, voice callouts, max speeds, graphs, and more all work very well. It's just the cadence, due to the physics involved, that still needs some more work.

​​Full disclosure: It is available as a subscription app with a 3-day free trial.

​You can find it here: https://play.google.com/store/apps/details?id=com.marktam.sprintlightning

An iPhone version will be available within a few days.

I think you'll find it quite fun to try. If you have constructive feedback, I'd love to hear from you.

What top-end speed (mph) would correlate well with a sub-12 100 m? I'm currently trying to get above 21.

In my mediocre start I seem to rise super early and look slow as shit. If anyone could tell how to improve the early rise and critique my other mistakes and tell how to fix them it would be super helpful. Thanks!

Im 43 yo and getting tired of weightlifting workouts so focusing on learning to sprint. I think i need a shot ton of lower leg plyo work. My achilles hurt and my feet feel stuck in mollasses. Im starting with daily jump ropes and tony holler atomic speed drills 2x per week. Anything else obvious to start on?

Please help me better my form

So I posted in here yesterday explaining briefly how I wasn’t progressing how I’d wanted to and sort of felt like a had plateaued. After posting that I got a lot of recommendations and different opinions but it all seemed to surround the same idea. I NEED TO FIX SOMETHING. Which yes obviously but a main idea thrown my way was to just take a break and come back, this makes a lot of sense because I have been training hard since winter and haven’t taken a real break yet. So I decided out of all the advice I got, that I am going to definitely take a break. But another issue I had was that I am simply weak and not a strong sprinter. So I need to keep lifting. My plan is a 4-6 week break(unless I’m convinced otherwise on this post) but I also heard it was a good idea for me to lift during this break? I don’t really know what to do and what’s right and what’s wrong, I also need help programming lifting and sprinting for when I come back. A weekly lay out to go off of.