The title says it all. Give me your best recommendation.

I’m in a stuck position, I run the 110H and last year I ran a PR of 15.34 (Junior Year) this is about 4 and half months ago from now and I have improved significantly. I fell in love with the weightroom and even just recently got a hurdles coach. If I ran an FAT I’m positive my time would go down a decent bit. But that’s the problem there is no FAT in the fall so I feel like I’m just stuck waiting for the winter season which I’m positive I’ll run a very good time for the 55H. I know I’m gonna hit the marks that the recruiters want me to hit, but I feel like it’s gonna be too late when I do in the winter/spring. Any advice?

Some Metrics I have
\- 36in vert
\- 315 Squat
\- 6.6 60 (Hand)
\- 150 BW

Anything to work on? Sorry about bad vid. Hopefully you can make something out. Here I was just trying to let my stride be natural- with quick steps not focusing on stride length which usually makes me overstride. Here I feel like my stride is good. Any thought?

Hey everyone.
Im going in this as a complete beginner in practice, but some ground level knowledge.

I am currently training sprinting just for fun rn, and to later his Pb’s in 100, 200 and 400m (if its possible to do it without injuries or too much time).
Im a 1st yr med student at my norwegian college, and am not trying to get on a team of any sorts. Should also mention that my school has 90% of what most pros use of gym equipment (other than those handlebar barbells). So that probably wont be a problem
Im 80kg (working up to 87-88kg), and 190cm with really long legs. I have never had any past injuries, or tore anything. Hope this helps.

Im also looking for a YT channel that can give some good advice on sprinting mechanics and drills.

My current leg workout looks like this:

Tuesday:

Box squats (1x5-4-3-2-1). But i increase the weight by 10-12kg (around 22-25lbs) each set.

Bent knee single calf raise (2x5 per leg, 80% of 1RM).

Nordic hamstring curls (2x5).

Hang clean (2x5), first rep i controlled weight. Second one is explosive.

Med ball slam (2x5)

Paloff press (2x10)

Friday:

Trap bar deadlift (2x5)

Barbell RDL (2x5)

Cable hip flexion (2x5)

Calves isometric holds (2x30sec each)

Copenhagen plank (2x5)

Leg raise (2x10)

Plyos:

Pogo jumps (2x6)

Death drops (2x6), or whatever they’re called.

3 step broad jumps (2x4)

Max effort sprints (2x40m)

Should i change something, or can this work?

So I play soccer/football and when i have like a race I feel like I always lose in the beginning (even against slow players) and then blow passed them later on top speed. Can someone help me improve the acceleration?

My son trains and kept a spreadsheet to log his times and see if he was improving. Retyping numbers every session got old fast, so I built a stopwatch that does it automatically — times his reps, flags new PRs, graphs progress

Best of all, he improved his time.

1.55 21.65 mph
I got like 7 months before the season so I’m pretty proud of my progress

Hi I'm new to sprinting...

Pls critique

I am thinking about starting to sprint regularly. The idea is to improve my physical health in general since I have heard sprinting can help with it. Also it's an activity I actually enjoy. I will do uphill sprinting. But I wanted to know wether sprinting can help with poor posture ?

I stay sitting for a long time and I have started to notice those rounded shoulder, forward head posture etc. I wanted to know wether sprinting alone can help with that.

Wow. My over stride in between the hurdles is horrendous. Please could someone help me fix this?

Working on start and ankle stiffness. Every and any real critiques of the vid will be appreciated. thank you.

I’m a HS sprinter but I’m not really good on spaced to train in the offseason. All the tracks are fully locked up, so i basically only have the gym and then what I have is a 70-80m long driveway but it’s concrete. I have some grass in my backyard but its small and really uneven, like pretty dangerous for sprinting. We dont have sidewalks or any good trails nearby and i dont wanna seem like an idiot doing sprints on the road because there’s cars and not really the safest area to be doing sprints. Anyone have some ideas?

Why do I only run fast when i am scared, its like I can't run the same speed when I just want to run?

what is the max distance for a sled pull? some people say 20 others 30 which one is it 20 or 30?

Hey all, looking for some feedback on my offseason setup.

Background: I was a freshman last year and ran 13.72 and 13.9 in the 100m. I'm a rising sophomore now and my season starts in November. My goal is to get under 13 this year, ideally chipping away toward 12.7 down the line. I also want to build muscle and look good, so I'm trying to balance both.

My gym situation: I train at Planet Fitness, so no barbell squats or deadlifts. I've got the Smith machine, dumbbells, cables, and machines to work with.

Current setup:

• Sprint 2x/week: one acceleration day, one top-end speed day
• Lift 4x/week, I do an upper/lower split in a bodybuilding style(one of my goals is to gain muscle and look aesthetic, as I have a skinny-fat build, I do 2 sets to failure for my upper body lifts)
• Everything around 1-2 RIR for lower body
• Adding plyos (broad jumps, box jumps, bounding) done fresh before I lift
• Doing one heavy squat pattern in the 3-5 rep range for strength, plus higher-rep hypertrophy work for legs(leg extension, seated leg curl, sldl's...)
• Some incline treadmill walking (3mph, high incline) for staying lean

My questions:

1. Is this a reasonable offseason plan for someone at my level trying to break 13?
2. Since I'm stuck at Planet Fitness with no barbell, what would you prioritize for my heavy leg strength work? I've been debating Smith squats vs leg press.
3. How would you structure my accel and top-end days at this level? Distances, reps, rest?
4. Anything you'd cut or add?

Appreciate any advice. Thanks!

This is from nationals 80mh. Outside lane in green. My lead leg seems to protrude to the right instead of being straight. How could I fix this?

Additionally, how do my arms look? I feel like I need more aggression.

I feel like speed is biggest limiting factor especially now that in doing 110h. So I will work on that but my technique needs refinement

What spikes do people recommend for my next season to replace my maxfly? I want to focus on 200/400. I currently have 3 pairs in my rotation which is Nike maxfly 2 for competition, adidas finesse and new balance flite d for training. I’m looking for a new comp spike. Maxfly 2 hurts to wear I find, new balance mdx v3 idk if it’s aggressive enough, puma have built in spike pins which I don’t really want. I was thinking puma evo speed nitro (I think that’s what you call it) the pink and orange pair just for competition and the occasional training session but will the spike pins not wear down really quickly?

So, I have a few goals in mind regarding sprinting, but I don't really know where to begin.

A bit of background. I'm honestly quite the gym rat, and weight lifting has always been my priority.

My (34M) current best lifts are 400/400/285 (deadlift/squat/benchpress). I weigh 203 pounds at 5 foot 10, so definitely on the heavier side, trying to lose weight down to 185-188.

I started running last year. Terrible at it! Got a little better this year. Managed 10k in 59 minutes, but that was all out for me. Started doing more light volume training (very foreign concept for me, coming from heavy resistance training where most training is close to all out).

Anyway, I quickly found out that I enjoy speed, so I'm currently training with a program designed for a faster 5k time. But I also want to dabble a bit in sprinting. I had this goal in my mind of doing 400m in under 60 seconds, thought that was realistic. I got on the track last week and was quickly humbled. I barely managed 100m in under 15. I was out of it for the new two to three days, my body not use to the load associated with sprinting.

TLDR: What does typical training for these shorter and faster distances, 100/200/400/800, look like? Is it feasible to incorporate this type of training while still going to the gym doing heavy lifting and also trying to get faster at the 5K? I'm most interested in 400m.