@@nahompodcast thats actually not that bad I can run a 65 second 400 and I can almost guarantee you I couldn't break 13 if I ran an all out 100, you just gotta get the endurance down imo
Great stuff! Just make sure to still work on max speed in the off season, it’s the best time to do so. Building up speed endurance is much easier than increasing top speed when you approach the season
You've got insane strength and a very impressive 400 - I currently run a 53.29 400. Just ran a 53.5 trying to PR it but pulled my hamstring whilst running a 100m workout. You're awesome sir. Keep up the amazing work, and I'm gonna work to get fast like you brother!!! LETS GET THAT SPEEDDD :DDDDDDD
If I I had to to it again I would have done more sprint work to increase my top speed (40, 60 and 150's at top speed ) and less lactate work. (300, 450 500) . I got to 48.08 electronic 47.9 manual but with better training I could have gone lower. Trust in yourself and keep going!
Hearing that really makes me stop and think. I like the idea, but I also have been running speed PRs even doing this mixed training. Interesting to hear from someone so fast, did you run that in high school or college
Yes sir! I have had issues in my left foot for 4 years now from running the curves so I mix it up when I think about it. I don't always remember, though
I appreciate that! And I gotta agree with you, I much prefer how cycling feels but I'm dedicated to the sprinting at this point 😅. But man, cyclists do some crazy stuff... You'll never catch me doing cardio for 3-5 hours straight
Thanks for all your helpful videos. You've obviously done a lot of research! Like yourself I also come from a distance running background and have recently started training for speed (with the intention of returning to the mid distance events later on with higher top end speed). In the past four months I've progressed from the mid 13s for the 100 down to the low 12s (rolling start). I would probably attribute this to both removing all endurance training but also having a big focus on ankle stiffness and elasticity (to the point where I now have a 10-5 RSI of 3.5 - which is supposedly quite decent th-cam.com/video/7-GgLRe7xlg/w-d-xo.html). I am therefore trying to identify what next to focus on. When I analyse my sprints it appears as if I sort of am running in slow motion with a slow turnover. Does increasing turnover just come down to improving power or is it a matter of doing things to improve the nervous system's ability to fire rapidly? (For reference I can quarter squat 300 pounds - don't know if that's powerful enough?) Cheers
You're very welcome, thank you for the kind words! I love the sound of your plan, that's exactly what I would do if I were to get back into mid distance events. It's a massive competitive advantage to have a higher top end speed. Nice work with that progression, sounds like you've been training very smart. That RSI also does sound really solid. My understanding is turnover typically doesn't change a whole lot once we are above the age of 14-16ish. Not to say it doesn't, but it usually isn't a huge difference. Usually at that point the focus is on producing more force, getting better technique, etc. for a bit of reference, I've quarter squated over 400 and I know I'm not nearly powerful enough to run the times I would like to. It's tough to give you specific recommendations without knowing a little more about your situation. I think a steady progression from heavy strength work into lighter, faster strength and power, into some very high intensity, very fast power methods like AFSM training and plyos such as bounding is probably an effective strategy for 80% of people. That, and plenty of focus on technique, because improving technique can improve force production AND turnover, which is sweet. I know this wasn't very specific and helpful, please feel free to ask more clarifying questions or give me a bit more context if I haven't helped enough
Yeah I could probably do with some better structure to my strength training. Currently I kind of just throw the kitchen sink at it and try to hit all the different aspects without any real progression or direction - so I'll look into improving that. Thanks again
Im a sophomore in high school trying to break 49 by the end of my season (I ran high 50 freshman year). I feel like tempos in offseason aren't the best, what is your reasoning on doing tempo work?
I used to think that as well! I am trying a new training philosophy (new to me) that I learned from Mike Hurst, a successful Australian 400m coach. He does this stuff super early and gets great results. Now, he's working with elite guys, and I'm clearly not elite, so I didn't think it would work for me. With that being said, I hit a massive speed PR in the previous video and, spoiler, hit an even bigger one in the video coming after this. It goes against what a lot of people say, but I've been able to get both speed and endurance gains at the same time, and not just gains but PRs. I think it depends on training age and what type of athlete you are. The younger you are, the farther away I'd stay from high volume endurance stuff especially in the off season, but that's just my opinion. So I think you've got the right idea
@@SimonShawk5 Ohh i know mike hurst, his workouts hurt lol. But if they work for you then thats great man 👍, I think i just hit a speed cap before i started doing flys or smthing but everyone is different 😁
@@SimonShawk5also, on the curve it seems like you're leaning your body into the curve instead of keeping upright and turning it, which puts more pressure in the inside leg. that might be the reason you don't feel as strong
This boy trying to do 48 i’m struggling with 70
😂😂
nah bro you got this
@@ne0n_idiot143 the sad part is i run 12sec on 100m
@@nahompodcast thats actually not that bad I can run a 65 second 400 and I can almost guarantee you I couldn't break 13 if I ran an all out 100, you just gotta get the endurance down imo
Great stuff! Just make sure to still work on max speed in the off season, it’s the best time to do so. Building up speed endurance is much easier than increasing top speed when you approach the season
Agreed, just missed it in this week. Thanks for the input!
You've got insane strength and a very impressive 400 - I currently run a 53.29 400. Just ran a 53.5 trying to PR it but pulled my hamstring whilst running a 100m workout. You're awesome sir. Keep up the amazing work, and I'm gonna work to get fast like you brother!!! LETS GET THAT SPEEDDD :DDDDDDD
Thank you so much! That's a very solid 400m! Sorry to hear about your hamstring, I wish you a speedy recovery and plenty of PRs in the coming year 💪🏻
My off season also stardet. My Goal is to run next year 7.30 in the 60 I’m 13. God bless
That's an awesome goal, good luck to you! Thanks for watching!
Lets kill it this off season. I just built a jump box today. Heading to the track in the morning.
Heck yeah, get that work in!
If I I had to to it again I would have done more sprint work to increase my top speed (40, 60 and 150's at top speed ) and less lactate work. (300, 450 500) . I got to 48.08 electronic 47.9 manual but with better training I could have gone lower. Trust in yourself and keep going!
Hearing that really makes me stop and think. I like the idea, but I also have been running speed PRs even doing this mixed training. Interesting to hear from someone so fast, did you run that in high school or college
keep the uploads coming
Yes sir, thanks for watching!
Do you do some of the 200s backward to reduce risk of overuse one side?
Yes sir! I have had issues in my left foot for 4 years now from running the curves so I mix it up when I think about it. I don't always remember, though
For the 200 repeats do you tend to run in flats or spikes in off-season?
You make it look so easy. I don’t know how you do it 😅😩 cycling is so much easier!!
I appreciate that! And I gotta agree with you, I much prefer how cycling feels but I'm dedicated to the sprinting at this point 😅. But man, cyclists do some crazy stuff... You'll never catch me doing cardio for 3-5 hours straight
Hey how did you film the track work, what device and did you have some one filming
I use the Panasonic G7, I did have someone filming. Using a 42.5 mm f1.4 lens I think
What do you use for timing?
I use an app called photo finish. It costs about $8-10 a month if I remember correctly but it works great
Thanks for all your helpful videos. You've obviously done a lot of research! Like yourself I also come from a distance running background and have recently started training for speed (with the intention of returning to the mid distance events later on with higher top end speed). In the past four months I've progressed from the mid 13s for the 100 down to the low 12s (rolling start). I would probably attribute this to both removing all endurance training but also having a big focus on ankle stiffness and elasticity (to the point where I now have a 10-5 RSI of 3.5 - which is supposedly quite decent th-cam.com/video/7-GgLRe7xlg/w-d-xo.html).
I am therefore trying to identify what next to focus on. When I analyse my sprints it appears as if I sort of am running in slow motion with a slow turnover. Does increasing turnover just come down to improving power or is it a matter of doing things to improve the nervous system's ability to fire rapidly? (For reference I can quarter squat 300 pounds - don't know if that's powerful enough?)
Cheers
You're very welcome, thank you for the kind words!
I love the sound of your plan, that's exactly what I would do if I were to get back into mid distance events. It's a massive competitive advantage to have a higher top end speed.
Nice work with that progression, sounds like you've been training very smart. That RSI also does sound really solid.
My understanding is turnover typically doesn't change a whole lot once we are above the age of 14-16ish. Not to say it doesn't, but it usually isn't a huge difference. Usually at that point the focus is on producing more force, getting better technique, etc. for a bit of reference, I've quarter squated over 400 and I know I'm not nearly powerful enough to run the times I would like to. It's tough to give you specific recommendations without knowing a little more about your situation. I think a steady progression from heavy strength work into lighter, faster strength and power, into some very high intensity, very fast power methods like AFSM training and plyos such as bounding is probably an effective strategy for 80% of people. That, and plenty of focus on technique, because improving technique can improve force production AND turnover, which is sweet.
I know this wasn't very specific and helpful, please feel free to ask more clarifying questions or give me a bit more context if I haven't helped enough
Yeah I could probably do with some better structure to my strength training. Currently I kind of just throw the kitchen sink at it and try to hit all the different aspects without any real progression or direction - so I'll look into improving that. Thanks again
Im a sophomore in high school trying to break 49 by the end of my season (I ran high 50 freshman year). I feel like tempos in offseason aren't the best, what is your reasoning on doing tempo work?
I used to think that as well! I am trying a new training philosophy (new to me) that I learned from Mike Hurst, a successful Australian 400m coach. He does this stuff super early and gets great results. Now, he's working with elite guys, and I'm clearly not elite, so I didn't think it would work for me. With that being said, I hit a massive speed PR in the previous video and, spoiler, hit an even bigger one in the video coming after this. It goes against what a lot of people say, but I've been able to get both speed and endurance gains at the same time, and not just gains but PRs.
I think it depends on training age and what type of athlete you are. The younger you are, the farther away I'd stay from high volume endurance stuff especially in the off season, but that's just my opinion. So I think you've got the right idea
@@SimonShawk5 Ohh i know mike hurst, his workouts hurt lol. But if they work for you then thats great man 👍, I think i just hit a speed cap before i started doing flys or smthing but everyone is different 😁
Who does the recording?
These days, my girlfriend. Used to be my friend with a much nicer camera so the quality isn't quite what it was before
I appreciate the joint effort and all of your videos! My regards to your gf, she’s doing an amazing job filming!
Do you do a concurrent, short-long, or long to short methodology to your training
I'm not a fan of long to short. I've used short to long and it worked well for me, and I am currently using concurrent and so far it has worked well.
Get an ice pack and try to wrap your phone against it, it should solve the over heating problem
That is a very logical solution, I should've thought of that a long time ago 🤦🏻♂️ thank you!
@@SimonShawk5also, on the curve it seems like you're leaning your body into the curve instead of keeping upright and turning it, which puts more pressure in the inside leg. that might be the reason you don't feel as strong
What happened to the fly 10s my brotha
They'll be back, just missed them this time around
dayum, give me some of your eyebrows... 🥲
They're all mine 👁️👄👁️
@@SimonShawk5 just natural or do you have a secret trick for me? :D
Just gotta eat lots of protein so they can grow up big and strong 😂
@@SimonShawk5 I'll remember that! Keep it up