hey what's up everyone morey croson here and today we're going to be going over my programming style
when it comes to sprinting this is going to be an example of more of a strength-based day i think
it's this would be a cool thing to be able to go over i was talking with one of my interns recently
and kind of gave her a rough understanding of what i do when going through a workout and she thought
you know what that's really interesting i'd like to know a little bit more about that so i thought
hey that'd be a cool idea just to make into a video so i'm going to go ahead and hop right into
what we do when going through the the actual workout and if you're not familiar with the
exercises i'm going to go ahead and put a couple of them up here just in case you're not familiar
when you first look but first thing start off with the dynamic warm-up this is not going to
be anything too crazy i do like to start with more of a walking type of a warm-up instead of a static
warm-up so you know you're going to be walking and doing like knee lifts you know stretching
out the hip flexors stretching out the hamstrings the groin the lateral part of the hip piriformis
those muscles also make sure that we're getting plenty of calf range of motion interior tib ankle
stability and then go into some of the you know kind of basic sprint exercises that are going
to be or or drills a skips b skips uh lower back range of motion leg cycles things that a lot of
us will already do in our warm-ups again nothing too crazy um fancy with that and then from there
and if you notice what i really do is just one set of ones so i just keep the flow going i don't like
to go and just do three sets of one thing and you know three sets of another thing and then
three sets of another thing or even have it into a specific i guess uh cycle that you're going to
be going through it's going to be something that that you're going to consistently flow through the
entire time so we're going to start with the rear foot elevated split squat so you can see you know
that's going to be something you're just going to hold a dumbbell right there on the sides you'll go
ahead to beach and then go right into some band walks you know three times just going to fire up
the the lateral part of the hip then go into an anterior tib exercise is going to be where you
know i like to i'll add a little exercise here but you can have the kettlebell on your feet
and you're just kind of lifting and lowering being able to control the eccentric part of the exercise
and then try to snap back good with your uh with the kettlebell on the way back up then go back
into another set of the rear foot elevated split squat you know after kind of prepping up some of
these muscles go ahead and knock out another one get the legs going then from there go into depth
jumps and do something that will you know work some power work some explosion again this is
going to be something that we'll do specifically for sprinting and then from there do like a power
step up so you know when you're doing more of the depth jump that's going to be working the landing
and your ability to create a lot of force in the posterior chain the power step up is going to be
something that again has to do with landing but it's going to work more of the anterior chain so
i like that one a lot as well then work some knee stability once we get the quads a little bit sore
then we'll work on being able to actually control the knee in an eccentric movement so there's gonna
be something again i'll show you this one where you're just you know sitting down to a bench on
one leg you know you can even do like a single leg squat on this as well just something that's
going to create a degree of stability then i'll go into a calf raise there's a single leg calf raise
with that making sure that i'm getting full range of motion when doing that actual exercise then
go into the goblet hold side lunge so you're just holding something in the front i like that because
it engages the core a little bit better and also keeps that that groin nice and open to be able to
work both of those kind of signs simultaneously then go back into some box jump so go back and do
some some eccentric chain exercise or posterior chain exercise sorry and really being able to
challenge what is the height that you're able to get through there there's some people that don't
like box jumps as much i do like box jumps just because i think it really helps with getting that
that vertical understanding of how to use your body when you're pushing off and so
being able to jump really high i think has a great correlation to being able to run really fast and
vice versa when you run really fast then you're able to jump really high so we want to be able
to work that in nordic hamstring curls so now we got the legs a little bit fatigued now we're
going to start getting the hamstrings going i love this exercise this is super important i usually
do those with no hands no matter how early on you are i want you to start building up the control of
your e-centric stretch in the hamstring they just see so many hamstring injuries just because people
do not know how to properly utilize that muscle group and it's such an important muscle group
to not only keep that you know the hamstrings healthy but also the groin and the knees and
you know the hips everything has has a big impact even the lower back with those hamstrings i would
say the lower back might be one of the the most directly correlated issues that you have you have
somebody that that doesn't have good hamstring range a lot of times we're going to see a
issue within the the back in some way whether it's a lateral shift a pelvis issue you know a lot of
it has to do with the hamstring because they're they're so strong and they're a unique muscle that
it crosses two joints next thing is the ab wheel i really don't think you could do too much core
overall um in the development of speed and so i do 40 straight 30 to each side something just kind of
get it going it's not putting a huge emphasis on you know creating a lot of strength through
the the core but something that will at least keep the stability and overall uh neurologic connection
within that area nice and high and and really good next one's gonna be lateral box jump so
now we've worked a lot of stuff that's just in the sagittal plane going forward and back and
now we're working a little bit of frontal plane stuff then we'll go into some sprints and so this
is going to be again a normal strength day but i always like to just put into the pattern of you
know what it is that we're trying to achieve so we'll just do a light set of one or sorry a five
sprints 85 to 95 percent i'm not super particular about the percentage i do want it to be an actual
sprint so a lot of times you know somebody's at a max speed of maybe 18 i'll be like all right
you got to get over 16 miles an hour on each one of these and then we'll do that for 10 seconds
so you're holding it for 10 seconds you know once you're getting started and getting the treadmill
going that does it and i use the the curved treadmill so you actually have to get it going
uh that doesn't count for the time time starts once you're into that you know 16 mile an hour
time limit and then from there you're just holding it on for for 10 seconds you get a 50 second rest
and then we'll finish that off or finish out the workout wave again going into the anterior
tibialis working on the landing making sure that you have a lot of stability a lot of dorsiflexion
control i think that's super important then go back into another set of nordic hamstring curls
and you can see some of them might do a set of one some of them might do a set of two you know
that's just kind of based off of what you're gonna get out of the the individual exercise so you know
i like to do two with the anterior tibialis just because that second time through you really start
to feel a lot more uh especially when it gets a little bit fatigued where like the hamstring curl
just doing one set of twelve you're gonna feel it a ton you don't need to do you know another
back-to-back setting and a lot of times when i do the the ones that where it's two sets it's because
you go on to one leg for a period of time and then you go to the other leg and then you go back and
you go back where the ones where i only make it so it's one time then you're gonna only do uh
you know you're gonna do both legs simultaneously and like the hamstring curl is an example of that
the you know side leg the or sorry the uh the jumps are all examples of that so and
then a lot of times with the core i just go through one set two and then we're going to
finish it off with another set of core the ups for 50 leg lowering for 50 and stability ball
body software 50 just make sure that we have again that core nice and active to finish it
off and then a nice cool down and stretch and this would take probably around you know 50 to
60 minutes it's definitely gonna be something that will be fairly fatiguing based off of your
individual skill level we'll make it so there's a different level of where or how impactful this
workout will be on you you know when when people first start off you know just by doing those those
rear foot elevated foot squats and the hamstrings you know you're gonna be pretty significantly
tired at the end so then when you get into the treadmill stuff you know it could end up being
a good amount for you but you know at the end of the day it's going to be something that will push
you and it's something that i think makes it very very interactive so you're always doing something
new always it's never something where you're just very very stagnant and you know i'll just slowly
progress these in either weight or height of the jumps or you know depth of the hamstring curl so
you're always getting better with these exercises but a lot of the workouts stay pretty similar
and you know again this is going to be more of a strength-based day so a power based day
there'd be more jumping on a sprinting day then there would be obviously more running
and so just to kind of give you an idea of what i do in the programming and
um you know really the reason why is just for me i i feel like i have like an adhd where it just
gets really boring you know i grew up always doing three sets of ten on squat and then three sets of
eight on dead lift and then three sets of sixteen lunges and then you know just come progressing
like that three sets of 20 calf raises and so that would be how the workout was and it just wasn't
very for me it got boring it got stale it was not something that constantly had me
excited to go to to lift and so for me to have it a little bit more of a interactive type of a
workout where there's always something new always adding in a little something different i think the
the athletes like that i know i like it keeps me more engaged i'm always setting up you know more
of the drill or more of the exercises so you're always ready to go you go from one right to the
other right to the other so everybody's cardio is really really good that i work with just because
of the pure intensity of going from one exercise to the next exercise the next exercise rather than
just being very very again just kind of we're doing one heavy set of squats then chilling and
then another heavy set of squats and then chilling so um yeah this is kind of my my ideal workout so
as always guys thanks for watching these videos if you have any questions would love to answer
those down below if you like the video got some information from it go ahead and click that thumbs
up down below subscribe channel if you haven't already and if you have any questions or comments
or anything recommendations for us to do in the future go ahead and leave those in the comments
below we'll be happy to get those as soon as we can thanks for watching we'll talk to you soon