hey what's up everyone mprey croson here and we have a new video concept for you today it's
going to be a 12-week breakdown of my current speed program just give you a little bit more
information on what i'm doing in order to help me really work on my top end speed i've done
some videos in the past that really go and put a focus on the exercises that i'm doing right
now i'm putting a focus on more of the actual programming that goes into it i hope you guys
like it if you'd actually like to get like a downloadable copy of it or have you emailed it
to you could always reach out to me down in the comments below or just send me a personal email
we'd be happy to talk to you about that and and give you some more information on
what i'm doing just you know just ask for it it's again a new video concept so i don't exactly know
how it's gonna work out as always if you like the video go ahead and click the thumbs up down
below that really helps us out a lot subscribe to the channel if you haven't already and you
can go ahead and leave us a comment down below if you have any recommendations for us to use
in the future and we'll go ahead and hop in the video right now all right so you know a
big thing that i do with my programming is i end up breaking it up into really uh week by week
change so you can see week one here i'm gonna be doing the you know start day day two day three
day four day five days day seven and then week two you know this is what i'll be doing here
and then i'll go back to week three and be doing this here and then you know back to week four and
then i'll go to what on the week five and so you can see some of the workouts here you know start
day what i wanted to end up doing for start day is you know and this is just an example day this
is what i do every single time but again i just want to give you an idea and this is actually
you know from a speed day that we have in our actual speed program uh obviously when you sign
up for the speed program we have videos with it so you understand but just working 510 and back
um figure eights lateral shuffles driving foot fire just trying to get your overall overall
nervous sex system going with these exercises i mean they're gonna be a little bit fatiguing but
they're gonna more so just be you know helping you in better understanding how to move your feet fast
and how to stay a little bit more on the balls of your feet because that's really the big focus
during the start day working on strengthening the foot uh squatting with the heels up right
really being able to get up on those toes and and maintain a high heel position is really really
important for the start and then actually doing some starts the first three steps first five steps
and the ten yard dash and then ending it up with the cooldown i think it's super important to be
able to consistently work on your start at least do that every single week there's sometimes where
i'll do that twice in a week but you know in my current program because i'm working more on top
end speed i only have it one day per week um and and you can see how i end up building from there
now you know i'll do a different you know band workout every single time i didn't add
a band workout down here but a lot of times when i'm doing that i'm just working on like my hip
flexor strength working on my glute mead um maybe work a little bit on like my glute max the bands
are great for it for doing that even using like single arm hamstring exercises sorry single leg
hamstring exercises i think are great then the second day is going to be power production i
have a power production day down here single leg box jumps depth jumps seated box jumps here just
seated and jump onto a box on that one single leg tuck jumps broad jumps lateral hops over a box
you know just box jumps depth jumps or depth landing and then to sprinting just an example of
a power day again i do a lot of different types of power days but that's just an example of one and
then working the core you know i do have a core day over here where you have the scorpions reverse
scorpions flutter kicks superman's plank dips vias bicycle sit ups ab roller opposite arm opposite
leg um plank knee to elbow stability ball body saw so you know that's really a day two power day
and then i work on acceleration you can see the acceleration down here and then upper body
day four is gonna be more of a strength day um you know lower body focus and again core you
know even watching a video recently on usain bolt he puts a big big focus on being able to you know
activate the core and stabilize through the core and really strengthen the core and so you know
i've really been putting a big focus on that you know lately here and you know if i don't do it at
least three or four times a week i might do even five or six you know this is just something that i
put together to you know be able to to follow um and and i think that's important even with like
nutrition you want to have something that you're at least loosely following you're not just going
in there just you know throwing um darts at a dartboard with your eyes closed and hoping to
you know hit something you want to be able to stay consistent with your workouts and what
you're doing and how often you're actually doing the workouts i really try to do something every
single day to help me get faster and you know you can kind of see what these exercise workouts are
then i got the top end speed here we have ankle strength that's something i'm really putting a big
focus on i actually spelt ankle wrong here let me fix that um you know balance and then again core
power and bios and then the seventh day is doing some type of stretch or yoga there's some times
where i'll just even kind of make that into a workout poor workout um instead of stretching
doing yoga i'm just really trying to break build up the strength of my legs i think right now
overall for for me my turnover is getting pretty good i feel pretty comfortable with my turnover
and how my legs are landing you know could obviously make improvements as always but i
just feel like i'm not creating very much strength when i'm i'm initially hitting the ground uh which
goes a lot into plyometrics and then creating more power and then just overall when i'm pushing off
and just having the the right amount of strength in my legs you look at guys like tyson gay and
justin gatlin and even usain bolt they just seem like they have such strong lower bodies and so i'm
just really trying to put a big focus on being able to build up the strength within my foot
my ankle my quads my hamstrings my glutes my lower back um core and making sure that i have plenty of
range of motion within the upper body and that's really the big focus to help me in being able to
sprint faster now going into week two and four i'm starting out with more of a strength day
you know light plyos and and i say light plyos just because i'll do a lot of reps of like you
know if you see the strength day um you know it's like an explosive step up alternating split jumps
tuck jumps rear foot elevated split squats nordic hamstring curls i i can't emphasize this enough
i mean i i do nor hamstring curls more often i probably do that again four or five times a week
lunges different types of lunges walking step back um step through um side lunges you know
just working a lot of different things there step ups lateral step ups calf raises kettlebell swings
that's like a loose example of a strength day you know just basic things to be able to improve your
strength obviously you could do different rdls and you know squats and things like that but
you know right now i'm really trying to do stuff that is not super weight intensive um you know i
really want to try to make it so it's something that's more doable and transferable for you guys
and i think you know just doing a lot of bar squats and you know deadlifts is stuff that um
you know one there's a lot of information already out there about that so you know i don't think
there's any differentiation in what i'm doing but uh the other thing is is just being able to have
easy access to it i don't think a lot of people have easy access to a lot of that type of stuff
um but you can easily create things for even nordic hamstring curls you could
just do that at home you know riverdale split squats just do more reps of those
and you should be fine with that you know it's always better to be able to add weight if you can
um you know lunges all that type of stuff if you could add weight great but if you
can't you still get a lot out of those exercises even without weight um you know then i'll go in
working on my start my bandwork and then power production and core acceleration and upper body
um strength with the light playhouse top end speed and ankle strength so i like to change it up week
by week so you just see i started off with more of the strength side and that's just because like
i said before i'm just really trying to put an emphasis on strengthening my legs um you know
and especially at the beginning of the program i'm not going to be putting as much time into
the top-end speed development i just got myself up to being able to run about 21 miles an hour and so
you know i think that that's pretty good and now being able to get into the 21 and a half to 22s
i think i'm gonna need a lot more strength in my legs in order to get there um and and hopefully as
time goes be able to build up a little bit better turnover speed but you know really big focus right
now is just building leg strength i've never really focused on sprinting super fast before
and so now that i'm doing that strength that you end up having to build to be able to run
up into the mid 20 miles an hour and so i'm really putting a big focus on on the strength
and the power in the lower body is what i'm doing um and really doing that every single day you know
i've always been more of a football guy that you know does quarterback and receiver type training
and and yeah i guess playing receiver you end up being on your feet and doing a lot of stuff
every day but you know the how track is and how sprinting is it's just a far different overall
exertion that you have to put on your lower body consistently and so i'm just trying to build my
body to be able to take that on and you know be able to recover and rest and come back with
another day and not be too overall fatigued and so being able to stay consistent with these workouts
i think has helped me out with that all right now going into the second month now i'm going
to do start and acceleration the same day then for following that power production and core then top
speed development then upper body strength and then top speed endurance and you can see here
with my top end speed day which would be like just the top speed development day is going to be lake
cycle turnover drill butt kick 60 yard sprints 20 yard sprints 30 30 30 which is a 30 yard hundred
percent 30 yards just being able to maintain top speed maybe like 80 90 and then another 30 yards
of top end sprints and then working my 100 meter dash and then top in speed um endurance all the
same type of warm-ups then i do 50 step sprints and usually i do this on the treadmill but i'll
do it outside every once in a while as well i go 50 step sprints and that rests between 45 seconds
to a minute and then i do another one right now i've worked myself up to be able to do 15 of those
and i try to do those 15 in under 20 minutes um very very difficult workout but it makes it so you
could just build up that endurance and you know really be able to work on on your top end speed
and then follow that up with another core day uh sorry power and core day and then you know the
stretch in the yoga and then week six and eight going just start here with power production so
we're getting a little bit of of plyos as well as the start and then strength with the light plyos
and then top speed development after that upper body and core slash weak areas so now i'm going
to kind of give my my upper body or sorry my lower body a bit of a break and work on the upper body
upper body what i do is the band extensions the explosive push-ups shoulder press work my
internal instrument rotation i'm still working with you know quarterbacks so i want to be able
to build up my body the right way for that too you know single arm pranks lying overhead presses
t spine rotation thrashing extension these are all familiar if you've done
our quarterback program and then pull ups and then cool down so this is all what i'll do for
the upper body days and then you know weak areas right now you know i'm putting a big focus on my
ankles just because i've had some ankle sprains in the past and i just think that you know reading a
book about the foot right now and i think that being able to put a big focus on strengthening
there is going to be important as well as in the hamstrings so that's why i do so many nordic
hamstring curls i just feel like my hamstrings are not going to be or not as strong as those you know
top olympic sprinters so i'm working on that and then we got top speed endurance again strength
day and core and then we're going stretch with yoga and then the last week is going to be first
putting you focused on the 100 you know sprint training so if you're running the 40 you know
just trying to run your best 40 60 trying to run your best 60 or 100 meters trying to run your best
100 meters and just being able to try to see what speed you're able to get up to so essentially it's
just testing yourself to see where you're at um i i do think that once you're able to get into that
100 kind of max testing area then you're able to establish a baseline and then make improvements
so i like to do that um through the the end through that last month power production and core
top speed endurance upper body strength and core and then you know another 100 training to end the
week where you're working at your top speed you know for me i'd probably do this one on like a
track and then this one on the treadmill just so i could see where i'm at speed wise you know try to
break into the 21 and a half area by that time um you know as long as everything's going to to plan
and then go to the stretch in yoga and then you will go into strength and core here for weeks 10
and 12. top speed endurance upper body core and spell core right again here and then go to the
power production and core then 100 training again strengthen core and then stretch yoga to be able
to finish that out the again 100 training i mean in that last month i'd really like to be able to
get into that 21 and a half to 22 miles an hour that's going to be the goal by the end of this is
being able to gain another mile per hour um just because i think that that the more i can just
knock out if in every 12 weeks i can gain another mile an hour faster than i'll be able to get into
like the 2425s which i think is what i need in order to run a 10 second sprint um or 100 meter
and that's really what i'm focused on doing right now is being able to run a 10 second 100 meter
and so this is really some of the guidelines that i'm following in order to get there again putting
a big focus for me personally on being able to strengthen the lower body um get more power in
the lower body just because i think that's my big difference with um you know somebody that just
hasn't got very much exposure to sprinting and you know what what the what it's like to be a sprinter
and so you know being able to catch up there is the big focus i know you know there might be
some people that think that training this hard and you know this this often it's gonna end up
you know impacting and it might you know obviously we'll keep you updated if it ends up impacting by
my body and makes it so i break myself down but right now i'm just putting a big focus on this and
luckily i'm able to you know drink a lot of water take care of myself i am actually taking
creatine as well completely legal for for you to take if you're training for the olympics um
and you know something that i think helps me in my recovery and so that's something that i am
doing to help me out um as well as eating healthy trying to eat very very lean trying to sleep well
i'm just taking care of my body the best that i can so i think the combination of that and i've
already been training myself pretty hard for a while now so i'm not too overwhelmed by this but
you know it is going to be a very very difficult training regimen and so i wouldn't recommend
somebody that that hasn't been training at all to just get up the couch and start doing this but
if you are somebody that has been training um you know this is something that you should be able to
follow and you know stay consistent with i mean i'm running a business i work with a
lot of clients i work you know do my marketing i do um program development i do a lot of stuff
and i still am able to get out and get at least a workout in every single day so you have no excuse
not to be able to do that yourself so hopefully you guys like this video hopefully you got a
lot out of it and if you have any questions we'd be happy to answer answer them for you
and we have uh different links in the description down below that will give you a little bit more
information about some of our free programs that we have currently available as well as how to
get signed up for our speed program we do have a 12 week speed program that we allow it's not
exactly like this but it's very very similar and i think we'll end up providing a lot of value for
you and if you're trying to hit a top speed that's a little bit higher than what you're currently at
right now all right thanks for watching the video and we'll talk to you soon