Go follow- @whynotbegreat_ "Hello, my name is Shaquawn Vandergrift and I have been playing sports since I was young. Always dreamed of making it to the NFL or the NBA, but never thought about becoming a track runner. Kobe Bryant was my inspiration, seen him play, get injured and push through the pain, the way he would go into every game like if it was his last is what made me look up to him. I began running track when I was a sophomore in high school. Before I started running track I used to be a football and a basketballplayer. I had D1 offers to play football, D2 and D3 offers to go play basketball. But I gave that up to pursue my track career after realizing that track was meant for me. Even after having 3 major knee surgeries, I was able to achieve great things during my high school career. I became an All-American, I am a 3 time All-State runner, I made it to Nationals 2 years in a row and I am also a State Champ in the 60m. After I graduated high school I signed with Neosho County Community College to gorun, but I was just there a semester because my coach and I did not see eye to eye due to all my injuries. After that I decided to peruse a professional track career as an unattached athlete. And open the door of impossible and make my dreams possible with my faith hard work and God"
Thank you Shaquawn! What an incredible story! Go follow him!
-Do YOU want to be represented too and tell your story! Inspire others!? If so, I'm just a DM away!
Yesterday was a Awesome Track Day ♥️. @zatoria.thompson our cousins came out to watch Zatoria dominate the 100 meter race place 2nd in the 200 meters and of course 1 st in the high jump . We had a fun time yesterday. Let’s get it .. oh no Lol 😂 Mooch gonna kill me 😫 #family#love#trackseason#wewinnimg
Shoutout David for the edit, quick pit stop on the feed cuz today was the first track race of the year with Hoka and I dropped my 3k from 8:49 to 8:32🕺🏾🕺🏾
Leading up to this race was stressful because I’ve been dealing with a nagging injury in my hip that persisted for a few days this week after the 100mi weeks, but thanks to the mileage taper and smart training (besides my Saturday progression) I was suited up mentally and physically!
Track vibes get me excited because everybody gets to reap the benefits of their hardwork from base phase, and nothing feels better than coming out the gate faster than you were the season before. Thankful for these opportunities to celebrate life by living it to the fullest and further my Goat Mentality. Goat Season is here y’all 🐐🐐🐐🐐🐐🐐🐐🐐🐐🐐🐐 #trackseason#run#running#runnersofinstagram#athlete#hokaoneone#hokas#aggiesrunning#jucojuice
What does a full day (or 2) of training look like for a sprinter? 🤔
Typically, this will include:
1. Track warmup
4. Gym work
Warmups for track workouts should be progressive (unlike my politics), in that they increase in range of motion, speed, and impact throughout the warmup. I perform these with and without a weighted vest, as you can achieve a potentiation effect warming up with a vest. You need to make sure your hips, hamstrings and feet are particularly warmed up to ensure a safe and effective workout.
Moving to the sprint workout, the specific emphasis will vary, but usually the focus is acceleration & speed or speed & speed endurance. Cues for the day will depend on the day, emphasis, and athlete, but the goal is always to run as fast as possible with clean technique.
Following sprints, I like to use bounding exercises to work on certain aspects of the leg cycle. Alternate leg bounds are good for elasticity around the hips, force production on the ground, and for honing your sense of where you are in space. Straight leg bounds can be used for hip flexor and hamstring development, and variations of these bounds with a forward torso will help develop your transition phase of sprinting.
Lastly, we go to the gym. Early in the year I will use blocks of strength or power work, but eventually move to a more concurrent program where multiple qualities are trained in a given period of time. For example in the spring, one gym workout may emphasize jumps (depth jumps and box jumps) and special exercises (band leg cycles or single leg hamstring/hip work), whereas the next workout may be for strength (split squats) and power (weighted jumps and sleds). For training programs with workouts like this, check out the ATHLETE.X online store. For more training info, check out ATHLETE.X on YouTube and on our website!
💥 RESISTED SPRINT TRAINING 💥
While typical acceleration and sprint training is the most direct way to improve sprinting speed, most athletes will eventually reach a point when their program needs to change. Strength and power exercises may make for useful additions, but weight room work is always general in nature.
To break through plateaus and truly enhance one’s ability to accelerate and sprint fast, athletes should use resisted sprints, resisted bounds, and resisted drills in their sprint training program.
Resisted Sprint Training Can:
1. Improve effectiveness of horizontal force application.
2. Train the determinants of 100 meter sprinting performance.
3. Train the glutei in a sprint specific manner.
To learn more about how to implement resisted sprint training into your program, check out my latest YouTube video and article. These will be linked in my Instagram bio and/or IG story.
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Got excited watching everyone compete this weekend so decided to have a practice meet. 5.60m/18’5 and ready for the season to really kick off next weekend in Reno🤩👌🏼
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🚨New Video: Plyos For Sprinters🚨
If you have been wondering how plyometrics can fit into your program, then my latest YouTube video is for you! Plyometric training is a fantastic way to enhance power outputs, elasticity, improve movement efficiency, and create a more talented athlete.
Watch my latest video to learn about hopping exercises, jumps, depth jumps, bounds, and sprint specific exercises I call ATHLETE.X jumps.
If you prefer to read than watch, head over to my website for an article version of the video. You can also use the article for links to videos of exercises and images of charts you can download.
Share with a friend if you think they’d benefit from this info, and please leave a thumbs up on the video if you like it!