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Thank you for such knowledge!!! Question --> Running up a hill /ramp , does it also train the ankle contraction and stumble reflex?

ALL (OR ABOUT) THE TRUTH ABOUT SPRINT I decided to publish this post because I think it's time to shed light on some points that I consider fundamental around the WEIGHTS - SPRINT debate and a lot of other issues. I will proceed analytically with some statements divided by points. I am aware that several points may be a little revolutionary for many, however I hope that the notes and examples provided will be in some way useful for understanding. Sorry if I will incurr in grammar issues, since I am using google translator. POINT.1 TRADITIONAL WEIGHT TRAINING= LOW EMULATION RACE GESTURE = TRANSFORMATION ISSUES Training with weights in a traditional way (free weight exercise or thru isotonic machines) having A) positions, directions and directions of execution DIFFERENT from the competition gesture, and B) with grips and supports NOT SUITABLE for recreating the competition conditions, and C) without or limited overload which is even lower than the actual overload that the athlete endures during the race LEADS TO ISSUES when is tried to transfer the improvements - obtained through this training - into the execution of the race gesture. POINT 2 . ADAPTABILITY + INNOVATIVITY= EFFECTIVITY To be truly transferable in terms of race performance, weight training must be INNOVATIVE Therefore either the exercise (or the machine) adapts to the race gesture OR the exercise (or the machine) must be COMPLETELY CHANGED AND REINVENTED . In other words, either some variations are made to the isotonic machines OR new machines specific to the purpose must be invented . There is NOT a third option POINT 3 . FAIL OF FULLY ANALISYS= FAIL OF PROOF The fact that traditional weight training allows the acquisition of improvements in muscular capacity and to some athletes improvements in race performance, DOES NOT PROOF that these muscular capacities are the maximum potential of the athlete because - beyond the loads and/or maximums that an athlete can lift - these loads or maximums have been reached with positions, holds and overloads NOT RELATED to the competition gesture POINT 4 RELATIVITY OF PERFORMANCES= FAIL OF PROOF Improvements obtained from traditional weight training (both with low and high loads) DO NOT PROVE that traditional weight training can also guarantee to every other athlete the same improvements or the maximum improvements possible for that individual. athlete. The improvements that can be observed in athletes who have followed the same traditional weight training may in fact also depend on other factors. See following point POINT 5 EXAMPLE OF FAILs OF RELEVANT FACTORS IN MANY (IF NOT MOST) BIOMECHANIC RESEARCHES Therefore, athletes distinguished only by age and weight and by their performances CANNOT BE taken as examples or subjects to get a form a guarantee that the same exercise will better the performances to any other athlete. For example, between two athletes, same weight, same height and both correct running technique, the first with a muscular surface area of ​​a certain muscle equal to 30 cm with fibers capable of lifting 5 kilos each cm square and the other athlete with a circumference of 50 cm but with fibers capable of lifting 3 kilos per square cm, have same strength BUT however one of those would be faster due to the type of muscle fibers and the lengths of the insertions of the tendons into the respective bones POINT 6 CRITICAL BALANCE AND POSITION = WASTE OF ENERGY =LOW FORCE EXPRESSION Traditional weights training (isotonic machines and free weights) oblige the athlete to waste too much energy to hold balance and position (as i.e. stand up in bipodalic way in squat , as well in monopodalic way as in lunges). In running, balance and position DO NOT present such difficulties. All the energy must be instead directed to produce to the athletic gesture at the maximum level POINT 7 SUMMATORY OF WEIGHT FORCE INCREMENTS= ACCELERATION In sprinting are fundamental: A) the production of an INCREASINGLY INCREASINABLE weight force B) the TRANSFER of said weight force from one part of the body to another. The acceleration is produced thanks to this increased weight force. POINT 8 ADAPTABILITY AND INNOVATIVITY= MASSIMIZATION OF ACCELERATION For the production of an INCREASINGLY INCREASINABLE weight force AT THE MAXIMUM LEVEL - since traditional training (on the track as well in the gym machines) ARE NOT REALIZED TO THIS SPECIFIC PURPOSE - it is essential to build an INNOVATIVE TRAINING that allows A) to REPRODUCE the real overload that the athlete endures during the race and B) to REPRODUCE the position emulating the race gesture We shall see later the ROLE OF GRIPS , as a further way to increasing the overload and so to maximize the power POINT 9 THE WEIGHT FORCE A running athlete exerts a weight force ON THE GROUND Initially such force is made up of BODY WEIGHT From the moment of departure or the moment in which the limb receives the push backwards, an acceleration is produced This acceleration at the moment of contact with the ground transmits a weight to the ground that is GREATER that body weight. The athlete's fall towards the ground right from the start has this purpose: to seek maximum speed by trying to increase the impact force on the ground or one's own weight force follows part 2

This is incredibly useful! Awesome! Thank you so much

This is amazing stuff. Thank you so much for putting the knowledge out there.

Can you explain why this helps Max Velocity?

Less bodyweight to get faster inly works if you have excess non muscle/bone weight. Muscle is the only tissue that moves you. It needs bone to do it. Organs can't be reduced. You're running out of material. Water and fat are about it. That's why a 240# Megatron ran a 4.3 and he was slower at 190# The increase in weight was muscle. Look at the fastest people ever. None of them are thin. Thin doesn't make speed.

This awesome. You mentioned that you have barefoot shoes...do you recommend those for running? Do they help strengthen the feet?

For leg crossover, hip hikes are best to fix them right?

11:00 Am I wrong or does the US Sprinter Fred Kerley run like this?

I dont understand how U dont have few milion hits on youtube. Im from Slovenia and somehow I found U and thanks to god that I did. Thank U for jour work and all the presentations available. And thank U for the laughter (dog chasing) One quick question: is downhill running good for over speed training?

Second

first

Do you recommend that distance runners also use a slice movement rather than a stomping (vertical) force into the ground?

this and all the other of your content, heavy shit!!! I learnt this the hard way, when faced several ankle with my son, who plays basketball. Then found this kind of approach, strengthening both PF and DF, changed all

you got another fan right here Chris! ;) thanks for all the amazing content. RPR, and the spring ankle have changed my life personally and professionally

What machine is being used at 6:24?

I'm a causal runner looking to get faster and prevent injuries, appreciate the science behind these and your presentations!

I love this stuff. Thank you so much Chris for this Info. I'm wondering how do you or would you approach an athlete who has big toe promlmes like Hallux Rigidus or Hallux Limitus ? Pain and or lack of immobility with Big toe extension?

how long do you hold each position and how many sets/reps?

Actually, Irish guys generally say "fantastic" more often than they say "brilliant". It's the folks from Great Britain who say brilliant all the time. "Brilliant, absolutely brilliant!" 😂

If you get great info that’s free, stop complaining

thank you again Chris

Was really lookinh forward to the 2nd part. Great info. Pls post pictures or even the whole slideshow somewhere for us to follow.🙏

Can you remake the videos? Posting only the exercises clearly recorded

You have very poor exercise demonstration. Can barely see the exercises

Need part 3, also so when your doing the 5-6 second heavy isometrics switching feet, do you just switch feet once and that’s a set or multiple times?

12:37 is this what cal really does?

was waiting for this thank god

Thank you for sharing all of this, its so helpful 🩷

ahhh you always do this!!! need part 2! Also why would someone fire you? sorry.

Part 2 pls 🙏

I noticed that with some of my athletes and reviewed it with the rest of the coaches. We “bro-scienced” our way through it by focusing of shin angles and stiff ankles in sled pushes and adding additional reactive ankle drills in warm up. Homework for some of the kids who struggled to maintain stiffness was single leg calf raises and bilateral rib raises. I’m intrigued by the big toe efficiency/inefficiency.

So great to have this content for free, thank you so much! Did we miss something in the edit? It looks like you went diaphragm, psoas, glute, glute med, ?, ?, ?, ankle, lat, shoulder stability, shoulder mobility, concussion, abs, and then rotation. Looks like we missed quad, hamstring, and foot?

Nice video, I wonder if body building style slow eccntric deep stretch calf raises are a useful tool, or if the focus should just be on plyo style exercses to increase tendon stiffness

On the edge of my seat. Part 1: we've seen the foot/ankle complex is responsible for a large percentage of the transmitted force/transmitted force leaks in the running mechanics. (also robots!) Strengthening/stiffening the foot ankle complex to efficiently absorb and return the force generated by the body at ground contact, coupled with the correct shin angle, will help athletes accelerate more horizontally. Part 2: Plot Twist, Coach Korfist spends decades on improving speed and arrives where he began: squat, clean and bench more and this resolves itself. (+ calf raises for sweet bodybuilder calves) The end. Or is it?

Great stuff

The ankle is crucial, coming I be having great angle until one of my ankle collapses messed up my whole momentum

This is interesting stuff about the starts... I'd describe it as a "power leak", rather than "pushing upward". Everybody´s shin angles are roughly the same, when they actually go to push from the ground, but it takes a longer time to get to the correct position and energy (and time) is wasted during that period. The step (or push) becomes "ineffective".

Where are the drills

Ive been sprintig sense 8th grade and now im heading onto my senior year with major ankle pain thought to be tendinitis. Pain started the end of my freshman year. I used to feel crazy when i started to have sharp achy ankle/foot problems because i thought it was from my footwear. Whenever i look at the fotage of me running i could always see that ankle collapse. Ive always wondered if there was a correlation between my pain and how my ankle was striking the ground. Thank you for this confirmation. I have a ton of relief man. Im hoping to see part two so i can finally fix my broken body 😅

Cardiff is in Wales. You were close lol

Coach Chris have you looked into the isomax device? An isometric tool to see the readout in pounds used in a bunch of different exercises including seated calf raise. Granted you can rig something up pretty easy using a crane scale, but to use overcoming isometrics especially for the feet with a way to see your force levels is game changer because you're right the foot/ankle strength is so important in athletics.

Oh come on - you need to have the prescription in the same video!

Oh the tease!

If you swim alot, and use flippers while swimming, in theory your ankles plantar flexion would increase. How do you think the increase of ankle flexion would affect sprinting. I've 'heard' that swimmers don't make good runners because their ankles are so 'loose'. I'm not sure if I believe that. My son swims alot, with flippers but our favorite sport is track(sprints and jumps). We don't want loose ankles from flippers if it's going to affect his natural talent negatively. So, could use of flippers create an unstable foot/ankle complex and negatively affect sprinting?

thank you

Electrical Muscular Stimulation of the foot and ankle region to help promote their maximal strength (Charlie Francis) ?

Quite interesting

Chris, as a Physical therapist assistant for 30+ years and someone who has a Accupresure certificate of 100 hours: a simple heel bouncing off the ground will activate the entire nervous system. Only takes 5- 10 seconds: try this before RPR as RPR is very much related to Accupresure activation. I use my theragun for RPR: it works great: love this video.

I tried it, before the PRP I couldn't passively touch the ground with my fingers, after it, I could. and I feel my whole body system is less stressed! Thank you!