Right on, Essop! Working almost exclusively on short speed (high quality; low quantity) the last year or so, I managed to run the 400 faster than I did a few years ago and was the fastest in the world (indoors) in my age group (I'm a very old guy!). As you suggest, I constantly did 50m sprints every w/o until I got them way down. Then worked on 100 and 200s. Finally, when I was able to hit a 300m time at my desired pace I was ready for a PR, which I got this past indoors. I'm coming off a prolonged leg injury but am now getting back to short speed and hope to match last year's PR this upcoming indoors. (Master Championship in NC in March)
Im watching all your videos bro. Im only mad that your vids dont have 1000000 views like they should. Former track and field athlete. I still enjoy sprinting as a 'hobby'. You are the real deal. Thank you for the great info. Keep em comin. Subscribed.
Hi Essop, I'm new to sprinting but have over 20 years weight training experience. One golden piece of advice I took from this which will help me be more patient with training is that: Strength increases week to week. Speed increases month to month. This is something I've never heard before and was not aware of. I like to try different training techniques to find what works best for me, but get discouraged when I put effort in and see little to no improvement. I realise I have been expecting my speed to increase faster than once a month, but will be more patient now and stick with my training plans and let the speed come to me rather than try to force it. Thanks again.
This makes so much sense. My little sister was running 100s and she was super fast but then she start getting slow then we tryna figure out what's going on. Then my sister said coach was having her run long distance and 400s. I was like that's why you getting slower.we had to tell the coach to stop that foolishness.looooooool
I wish I have found you earlier, I have been watching your videos all day, you got the best info I've see after 1 year of searching. I prayed for some guidance and found you today. My coaches don't know anything and now I am a senior, on a team with only 3 girls. I've done pretty good, but we start the season running laps, then sprinting around March and championship is May. I've been in gym myself all off season, I am going to start sprinting today. Thanks for all the great info!
LOVE IT MAN!!!! This is FANTASTIC and absolutely the way I train my high school team...including my distance guys and girls...the foundation of speed and quickness development early and often opens the door to better performance not only in sprints but also endurance...competition please continue to do what you have always done...after we collect our medals and PB's we will see u later! GREAT post my friend!!!!!
Your like to view ratio is so high hahah. Seriously more people need to find out about your videos, as a former track athlete a lot of coaches and athletes could really benefit from giving your videos a watch. I know i'm not the only one who really appreciates them! So thank you for everything you do.
Essop, a question and a couple of requests: 1. Is a recovery period required after sprint season to help the CNS recover? Can this be accomplished by simply lessening the frequency of intense sprint sessions for a period of time? 2. I saw you're going to do a video on lat flexion. Started using hip flexion bands recently, and was wondering - if one does 30m flies with the hip flexion bands on, will that mess up one's sprinting form? Can you demonstrate some good hip flexion resistance band exercises in your video? 3. Can you do a video, or discuss resistance sled training? There's alot of research on using different loads as a ratio of bodyweight, effect on acceleration, and effect on top-end speed. Interested in your thoughts.
Your videos are truly fantastic. Thank you so much for sharing. This is so logical and it has taken me many years of training to accept the " short to long" regimen. But now I'm all in !
absolutely love this video, i have had the same philosophy towards winter training since i started athletics and i feel that every coach at my club has the same idea towards winter whereas majority of athletes would differ. thanks a lot keep the videos coming
just watched several of your videos and subscribed, really great and informative content presented well. Most importantly I found them entertaining and easy to watch/understand, many thanks!
Charlie Francis actually wrote in his book that the longer tempo runs actually do improve sprinting speed by heating the motor neuron so that nerve signals can be transmitted faster.
He also spent a good few pages arguing against coaches that build these incredible bases of training which is what the video is about. He or I didn't say don't do longer tempo runs. The message is that focusing the majority of your training on longer tempo runs to build a base will not make you faster, without sprinting fast. He did also notice that when he took Ben off the longer endurance runs of 200m, (which Ben requested) Ben was fresher neurally for the sprint work which although anecdotal, seems to not back the idea of heating of motor neurons. Better evidence comes from the fact that 400m runners who do more longer tempo runs don't suddenly find themselves as fast or faster than 60-100m sprinter who do less longer tempo runs. Personally, I think it depends more on the individual athlete as to how much they will benefit from different distances. The factor that is more important is the intensity over that distance.
Interesting video!! But I have a question. I'm quite confused. I've also been watching Jerry Campisi videos, and he says the exact opposite. He explains that sprinters should work on endurance in the offseason to build the 'raw ingredient' for sprinting (and that they should just focus on weight training to make them stronger and 'more explosive'. He says that you don't want to sprint all year round because you can 'peak' long before the season starts and possibly not hit those times again, and he says you don't wanna go into the season all 'beat up'. He also says your muscles needs that time to recover in the offseason, so you don't wanna go 'hammering 100m sessions in the offseason. He claims as an ex-sprinter for Penn State, he did endurance training In the off/preseason, and then got into the real sprint workouts when the season starts. He claims that that process works and uses it in his $30 workout plan for sprinters. What do you think about that? I guess it's more confusing for me because I'm hearing 2 different opinions from 2 respected sprint trainers, and being a sprinter, I need a definite answer so that I can stick to one plan before the season starts in 3 months.
Hey Kory, it's a great question. I'm not trying to be obtuse but what you are in effect saying is there is another person who can testify to the efficacy of the old training model. I say, he is correct and his experience is valid. Most athletes do the old training model because most coaches uses the old training model. It was created for a reason and It will work for some. He has had success with it and so uses that philosophy to help others. I've outlined, in very broad strokes admittedly, another perspective which also works and I've given the reasons why it works. It springs from the concept of improving your limiting factors quickly and often. The definite answer isn't in either of us tell you about it. The definite answer comes from your body letting you know what to do. That is the trial and error. Let your body's experience inform your decision. Then pick one. Commit to it. Understand in the experiment you are undertaking there is no failure, just feedback. If the one you pick works, stick with it until it doesn't. Then try the other. Rest easy that you now have options to reach your goal rather than worrying you are taking the wrong path. I hope that helps.
+Kory Powell Yeah I watched Jaret Campisi's videos as well. His best event seems to be 400 hurdles. As someone who focussed on 400 hurdles maybe Campisi benefited more from slightly longer runs. I think where Essop and Jaret agree is that they both acknowledge the fact that you can plateau. I guess when you start to plateau then that is when you have to really start analyzing what is going wrong and what could be done to change it. One thing I have noticed is that some coaches will focus a session on pure speed 30 - 60m or on 120 / 150 reps. Both of these distances can be good for someone looking to improve their 100m time and they probably think if you can run reps of 120s and 150s, then 100m will be easy but I just wish that we could do reps of 100m in training - even if not flat out - because it seems to help psychologically to run the distance you want to improve in regularly in training.
Thank you so much. That helped me a lot. I'm going to follow the new sprint model that you mentioned. Personally, I've been sprinting my whole offseason-preseason last year and got significant results during the season and a shot at the Regional Finals for the 100m. So, I'm going to stick to that. My only concern is plateauing. Have you ever mentioned anything about how to overcome sprint plateaus? I've heard about them and that they can really hold you back and prohibit you from getting faster for a while. That's definitely the last thing I want to encounter during the season. If possible, could you go over that--maybe in a video? Thank you.
Recovery is an important and essential part of the off season. In my opinion that is often an overlooked dynamic of training. I told my athletes to take a month of off for passive and active recovery before any strength training regime. And I go from the strength training pattern to the speed and quickness model immediately rather than an endurance model. That has yielded tremendous results both in training and continued growth and development of athletes in performance and injury avoidance. I will NEVER go back to the old model of training.
Great video... quick question... is there a place for Easy pace running, even if it is once per week (lets say, just 30 mins) in a sprint week? Thanks...
It’s a very good question. I think that from a physical and mental health perspective it would be advantageous. Biomechanically less so. Easy running bears little resemblance to top speed sprinting. But I always thought that any sprinter who actually wanted to do 30 minute runs for fun probably didn’t have that as a limiting factor. So if the purpose is to feel good, then yes. If the purpose is to improve speed, then not really.
@@essopmerrick2283 Fair enough... I've read somewhere that it helps improve your performance, but more from an improved cardio point of view, not from a technique point of view... Thanks for your reply
Hey Essop, great vid. I'm interested in the short to long training and think it is a good idea to try to get faster during the winter rather than slow right down for 3 or 4 months. Most coaches favour a more long to short approach. My problem is that if I try to personalise the session so I get to run a lot more flat out 100s in training then I won't have a coach and if I train without one, it will be harder to find training partners and someone to time my runs so I can gauge progress.
This is a common problem God of Speed and is actually a more political issue than a T&F issue. It's about group organisation and resources. Systems are set up for masses of people not individuals because resource is limited. The system will produce success for some. Those that succeed get used as the example to everyone else striving. This perpetuates the system. Those who want to individualize the system to themselves find resistance because of lack of resource. If you work outside the system you will have less resource. So the decision becomes, am I profiting or succeeding in the system? If you are, then stick with it. If you aren't, then you are not losing by having less resources because you were losing previously with more resources. You are in effect trading ease and resource which is failing you, for a chance to succeed.
Essop Merrick Another point that a lot of people make in favour of the long-to-short model is that all this all-out sprinting early on will burn you out. You touched on this in the video, about your first race being poor because of an emphasis on running slowly in the winter. Perhaps you could make or video on the idea of peaking; i.e. you open up with a slow time and then by the end of the season at a championship you peak with a PB.
I tried the endurance running and it has made me slower. I now see there is a mental wall between what I do when I run and sprint. When I run, I can glide with ease. when I sprint I use all my energy at the beginning leaving none at the end. I want to merge both of these together. I am trying to hold a constant speed for 600 m and move up the average speed. So far the best I've been able to do is an average of 8 mph. (sprint 200, walk/jog 150, sprint 200, jog 50. Rest 2-5 min. ) Doing this has made my top sprinting speed slower, but I have learned how to breathe efficiently so I don't burn out at the end. I am trying to get below 2 mins. Either I will have to sprint faster in the 200 m area or sprint longer and take shorter walks.
I have recently got an exertion headache while squatting (bad neck form). Any insight on why it happened or what happened in my neck and how to cure it?
Thanks for making the video my man. You have any books or websites you recommend that will help me design a program? I'm not a track coach or runner and I honestly don't know how long the sessions should last or how many repeats I should do/what repeats I should do...
Then either your coach is ineffective or your fellow teammates are not all in. Either way done correctly a team will see positive results both in practice and in competition right away. I am a witness!
Hey I'm wanting to know if you would be able if you could do a video on 200m training. I am a curve runner where I'm 10-12 feet in front of everyone by the beginning of the 100m but I seem to just slow down the last 70m any help?
I have an honest question; What are the odds, and how can I achieve running a 10.84 or lower 100m? So I'm 16, 135 Lbs (61Kg) and 5'9(175cm) , best I've ran is 11.3ish and I don't really train I rely on talent. Have any tips of training for me?
Usain Phelps Do you guys think i have a chance of running 10.9 im 13 years old 121lbs and 5'9 rn im running a low 12 in the 100m im talking abouy by the time im 17 or 18
That 30s on 100s is BS. Lean bodybuilders on average won't run slower than 15s, some go into 14s or 13s. However, they won't run faster than 13s, typically, very rarely under 13s and only if he has sprinting / track and field or other sport with sprinting background and is still lean. 30s is way off, even an overweight guy can run 100s in 18 or 19s providing he's young
![[LIVE] : ONE ลุมพินี 86 | คู่เอก "คมเพชร vs ชาติพยัคฆ์"](http://i.ytimg.com/vi/m3q_dRYDuU8/mqdefault.jpg)
“Ya short to long. Every men’s dream “
Hilarious
Right on, Essop! Working almost exclusively on short speed (high quality; low quantity) the last year or so, I managed to run the 400 faster than I did a few years ago and was the fastest in the world (indoors) in my age group (I'm a very old guy!).
As you suggest, I constantly did 50m sprints every w/o until I got them way down. Then worked on 100 and 200s. Finally, when I was able to hit a 300m time at my desired pace I was ready for a PR, which I got this past indoors.
I'm coming off a prolonged leg injury but am now getting back to short speed and hope to match last year's PR this upcoming indoors. (Master Championship in NC in March)
"Scorched by the hellfires of lactate." Truer words were never spoken.
Im watching all your videos bro. Im only mad that your vids dont have 1000000 views like they should. Former track and field athlete. I still enjoy sprinting as a 'hobby'. You are the real deal. Thank you for the great info. Keep em comin. Subscribed.
Hi Essop,
I'm new to sprinting but have over 20 years weight training experience.
One golden piece of advice I took from this which will help me be more patient with training is that:
Strength increases week to week.
Speed increases month to month.
This is something I've never heard before and was not aware of.
I like to try different training techniques to find what works best for me, but get discouraged when I put effort in and see little to no improvement.
I realise I have been expecting my speed to increase faster than once a month, but will be more patient now and stick with my training plans and let the speed come to me rather than try to force it.
Thanks again.
This makes so much sense. My little sister was running 100s and she was super fast but then she start getting slow then we tryna figure out what's going on. Then my sister said coach was having her run long distance and 400s. I was like that's why you getting slower.we had to tell the coach to stop that foolishness.looooooool
I wish I have found you earlier, I have been watching your videos all day, you got the best info I've see after 1 year of searching. I prayed for some guidance and found you today. My coaches don't know anything and now I am a senior, on a team with only 3 girls. I've done pretty good, but we start the season running laps, then sprinting around March and championship is May. I've been in gym myself all off season, I am going to start sprinting today. Thanks for all the great info!
LOVE IT MAN!!!! This is FANTASTIC and absolutely the way I train my high school team...including my distance guys and girls...the foundation of speed and quickness development early and often opens the door to better performance not only in sprints but also endurance...competition please continue to do what you have always done...after we collect our medals and PB's we will see u later!
GREAT post my friend!!!!!
Your like to view ratio is so high hahah. Seriously more people need to find out about your videos, as a former track athlete a lot of coaches and athletes could really benefit from giving your videos a watch. I know i'm not the only one who really appreciates them! So thank you for everything you do.
Essop, a question and a couple of requests:
1. Is a recovery period required after sprint season to help the CNS recover? Can this be accomplished by simply lessening the frequency of intense sprint sessions for a period of time?
2. I saw you're going to do a video on lat flexion. Started using hip flexion bands recently, and was wondering - if one does 30m flies with the hip flexion bands on, will that mess up one's sprinting form? Can you demonstrate some good hip flexion resistance band exercises in your video?
3. Can you do a video, or discuss resistance sled training? There's alot of research on using different loads as a ratio of bodyweight, effect on acceleration, and effect on top-end speed. Interested in your thoughts.
Your videos are truly fantastic. Thank you so much for sharing. This is so logical and it has taken me many years of training to accept the " short to long" regimen. But now I'm all in !
This guy needs more subs fr
Such good energy. Really enjoyed
absolutely love this video, i have had the same philosophy towards winter training since i started athletics and i feel that every coach at my club has the same idea towards winter whereas majority of athletes would differ.
thanks a lot
keep the videos coming
just watched several of your videos and subscribed, really great and informative content presented well. Most importantly I found them entertaining and easy to watch/understand, many thanks!
Omg I love you PLEASE MAKE MORE OF THESE VIDEOS also genetics videos too
Loving that vibe
I love this guy
Miss these🤝.
This is so true!
I like the way he speaks lol he's not boring😂😂💯
I need to show my coach this. he had us run repeat 400s to get our 4x4 time down smh
you showed this to your coach?
Charlie Francis actually wrote in his book that the longer tempo runs actually do improve sprinting speed by heating the motor neuron so that nerve signals can be transmitted faster.
He also spent a good few pages arguing against coaches that build these incredible bases of training which is what the video is about. He or I didn't say don't do longer tempo runs. The message is that focusing the majority of your training on longer tempo runs to build a base will not make you faster, without sprinting fast.
He did also notice that when he took Ben off the longer endurance runs of 200m, (which Ben requested) Ben was fresher neurally for the sprint work which although anecdotal, seems to not back the idea of heating of motor neurons. Better evidence comes from the fact that 400m runners who do more longer tempo runs don't suddenly find themselves as fast or faster than 60-100m sprinter who do less longer tempo runs.
Personally, I think it depends more on the individual athlete as to how much they will benefit from different distances. The factor that is more important is the intensity over that distance.
Right you are, my friend. Apologies for my misinterpretation.
No. Thanks for bringing it up. It's a great point.
C Whiting why grass?
Guessing based on my knowledge, to prevent injury since running on grass makes smoother impacts on ur bones and joints which leads to less injury risk
Interesting video!! But I have a question. I'm quite confused. I've also been watching Jerry Campisi videos, and he says the exact opposite. He explains that sprinters should work on endurance in the offseason to build the 'raw ingredient' for sprinting (and that they should just focus on weight training to make them stronger and 'more explosive'. He says that you don't want to sprint all year round because you can 'peak' long before the season starts and possibly not hit those times again, and he says you don't wanna go into the season all 'beat up'. He also says your muscles needs that time to recover in the offseason, so you don't wanna go 'hammering 100m sessions in the offseason. He claims as an ex-sprinter for Penn State, he did endurance training In the off/preseason, and then got into the real sprint workouts when the season starts. He claims that that process works and uses it in his $30 workout plan for sprinters. What do you think about that? I guess it's more confusing for me because I'm hearing 2 different opinions from 2 respected sprint trainers, and being a sprinter, I need a definite answer so that I can stick to one plan before the season starts in 3 months.
Hey Kory, it's a great question. I'm not trying to be obtuse but what you are in effect saying is there is another person who can testify to the efficacy of the old training model. I say, he is correct and his experience is valid.
Most athletes do the old training model because most coaches uses the old training model. It was created for a reason and It will work for some. He has had success with it and so uses that philosophy to help others.
I've outlined, in very broad strokes admittedly, another perspective which also works and I've given the reasons why it works. It springs from the concept of improving your limiting factors quickly and often.
The definite answer isn't in either of us tell you about it. The definite answer comes from your body letting you know what to do. That is the trial and error.
Let your body's experience inform your decision. Then pick one. Commit to it. Understand in the experiment you are undertaking there is no failure, just feedback.
If the one you pick works, stick with it until it doesn't. Then try the other. Rest easy that you now have options to reach your goal rather than worrying you are taking the wrong path. I hope that helps.
+Kory Powell Yeah I watched Jaret Campisi's videos as well. His best event seems to be 400 hurdles.
As someone who focussed on 400 hurdles maybe Campisi benefited more from slightly longer runs.
I think where Essop and Jaret agree is that they both acknowledge the fact that you can plateau.
I guess when you start to plateau then that is when you have to really start analyzing what is going wrong and what could be done to change it.
One thing I have noticed is that some coaches will focus a session on pure speed 30 - 60m or on 120 / 150 reps. Both of these distances can be good for someone looking to improve their 100m time and they probably think if you can run reps of 120s and 150s, then 100m will be easy but I just wish that we could do reps of 100m in training - even if not flat out - because it seems to help psychologically to run the distance you want to improve in regularly in training.
Thank you so much. That helped me a lot. I'm going to follow the new sprint model that you mentioned. Personally, I've been sprinting my whole offseason-preseason last year and got significant results during the season and a shot at the Regional Finals for the 100m. So, I'm going to stick to that. My only concern is plateauing. Have you ever mentioned anything about how to overcome sprint plateaus? I've heard about them and that they can really hold you back and prohibit you from getting faster for a while. That's definitely the last thing I want to encounter during the season. If possible, could you go over that--maybe in a video? Thank you.
Kory Powell have you seen the video about plateaus yet?
Recovery is an important and essential part of the off season. In my opinion that is often an overlooked dynamic of training. I told my athletes to take a month of off for passive and active recovery before any strength training regime. And I go from the strength training pattern to the speed and quickness model immediately rather than an endurance model.
That has yielded tremendous results both in training and continued growth and development of athletes in performance and injury avoidance.
I will NEVER go back to the old model of training.
Great video... quick question... is there a place for Easy pace running, even if it is once per week (lets say, just 30 mins) in a sprint week?
Thanks...
It’s a very good question. I think that from a physical and mental health perspective it would be advantageous.
Biomechanically less so. Easy running bears little resemblance to top speed sprinting.
But I always thought that any sprinter who actually wanted to do 30 minute runs for fun probably didn’t have that as a limiting factor. So if the purpose is to feel good, then yes. If the purpose is to improve speed, then not really.
@@essopmerrick2283 Fair enough... I've read somewhere that it helps improve your performance, but more from an improved cardio point of view, not from a technique point of view...
Thanks for your reply
perfect video
You have amazing tips for sprinters! what about hamstrings rehab? like Yohan Blake's injury
Are you still active?
Hey Essop, great vid. I'm interested in the short to long training and think it is a good idea to try to get faster during the winter rather than slow right down for 3 or 4 months. Most coaches favour a more long to short approach. My problem is that if I try to personalise the session so I get to run a lot more flat out 100s in training then I won't have a coach and if I train without one, it will be harder to find training partners and someone to time my runs so I can gauge progress.
This is a common problem God of Speed and is actually a more political issue than a T&F issue. It's about group organisation and resources.
Systems are set up for masses of people not individuals because resource is limited. The system will produce success for some. Those that succeed get used as the example to everyone else striving. This perpetuates the system. Those who want to individualize the system to themselves find resistance because of lack of resource.
If you work outside the system you will have less resource. So the decision becomes, am I profiting or succeeding in the system? If you are, then stick with it.
If you aren't, then you are not losing by having less resources because you were losing previously with more resources. You are in effect trading ease and resource which is failing you, for a chance to succeed.
Essop Merrick Another point that a lot of people make in favour of the long-to-short model is that all this all-out sprinting early on will burn you out. You touched on this in the video, about your first race being poor because of an emphasis on running slowly in the winter. Perhaps you could make or video on the idea of peaking; i.e. you open up with a slow time and then by the end of the season at a championship you peak with a PB.
ok fine...you are right
I tried the endurance running and it has made me slower. I now see there is a mental wall between what I do when I run and sprint. When I run, I can glide with ease. when I sprint I use all my energy at the beginning leaving none at the end. I want to merge both of these together. I am trying to hold a constant speed for 600 m and move up the average speed. So far the best I've been able to do is an average of 8 mph. (sprint 200, walk/jog 150, sprint 200, jog 50. Rest 2-5 min. ) Doing this has made my top sprinting speed slower, but I have learned how to breathe efficiently so I don't burn out at the end. I am trying to get below 2 mins. Either I will have to sprint faster in the 200 m area or sprint longer and take shorter walks.
I get you. That's an interesting training model. I think there is a video in this about percentage intensity. Leave it with me.
short to long... every mans dream. XD
I have recently got an exertion headache while squatting (bad neck form). Any insight on why it happened or what happened in my neck and how to cure it?
Thanks for making the video my man. You have any books or websites you recommend that will help me design a program? I'm not a track coach or runner and I honestly don't know how long the sessions should last or how many repeats I should do/what repeats I should do...
Awesome
My coach does this and our sprinting program is not up to par with the rest of the state's.
Then either your coach is ineffective or your fellow teammates are not all in. Either way done correctly a team will see positive results both in practice and in competition right away. I am a witness!
What if you're coming from a long distance season/background? Would you skip doing the long reps in the off-season?
Yeah I've been questioning that too.. Great question.
Lol @ "scorched by the hell fires of lactate."
You are amazing man, would short to long work with 800m?
Hey I'm wanting to know if you would be able if you could do a video on 200m training. I am a curve runner where I'm 10-12 feet in front of everyone by the beginning of the 100m but I seem to just slow down the last 70m any help?
Silas Stambaugh look up any videos he's done on speed endurance, pcr, lactic and upright mechanics
Silas Stambaugh Saaaaame.
I have an honest question; What are the odds, and how can I achieve running a 10.84 or lower 100m? So I'm 16, 135 Lbs (61Kg) and 5'9(175cm) , best I've ran is 11.3ish and I don't really train I rely on talent. Have any tips of training for me?
135 lbs? Go for it
Usain Phelps Do you guys think i have a chance of running 10.9 im 13 years old 121lbs and 5'9 rn im running a low 12 in the 100m im talking abouy by the time im 17 or 18
CKtheDREAMchaser yes
Ahhh...try TRAINING first...since you don't do that, that may be a good place to begin. Success is intentional!
@jonathan already 2 years now,what your best time? just wonder,thanks :)
Hi how to distribute 400 m thanks
Do you really need to run any endurance for sprints? Uhm, I don't, the most I run is 800m and rarely...
is there anyone I can contact you via email?
If you contact me on Facebook Messenger and we can work it out from there.
I think I saw his email in the 'ABOUT' section. But your comment was 5 yrs ago for a reply.
That 30s on 100s is BS. Lean bodybuilders on average won't run slower than 15s, some go into 14s or 13s. However, they won't run faster than 13s, typically, very rarely under 13s and only if he has sprinting / track and field or other sport with sprinting background and is still lean. 30s is way off, even an overweight guy can run 100s in 18 or 19s providing he's young
hyperbole.
Janis Lintmanis Why does it even matter though? It was a joke
im 8th grade 11.7 100m 53 sec 400m are those fast or no my coach says its pretty good??
those times are insane for 8th grade
aydin puente so insane you're probably full of bs
Javyn Fontenot yng_ lonely420 instagram go watch me run not my 53 thoo
Javyn Fontenot im just good
aydin puente lol "just good" won't make you almost as fast as me
This man talks too much just go straight to the point.....