You're SLOW! IMPROVE your 400M (EASIER THAN YOU THINK)
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- เผยแพร่เมื่อ 21 ก.ย. 2024
- Here is a video on how to improve your 400m. Enjoy!
Please hit the like button if you liked the video, feel free to leave your comments below and subscribe.
Thanks
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I've been telling my coaching friends this for a long time. They want to stick slower sprinters in the 400 and train them like distance runners.
Thank you so much for this valuable advice Master!!, I used to be the slowest in every sprinting event in my team. Then I stopped doing the mileage that my coach suggested me to do and I worked in the neural workouts instead! I dropped my 100m time from 13.45 to 11.82 😰💕 within 6 months. Hoping... to clock my 400m time in the near future again 🔥
what kind of sprint training did u do
@@17xyn Distances between 40-60meters - around 8 reps - 95% effort with full recovery on Mondays and Fridays. On wednesday I would do speed endurance, for eg. 10x100m- 5 min recovery - at my ideal 400m pace. The other days are for core, strength and plyos. I never run on Saturdays and Sundays to allow my body enough time to recover.
@@MauroxSuper thank you man i truly appreciate the feedback , i’m going to add this into my training
@@MauroxSuper i was going through and still kinda am what you did they want me to do all these miles and make me run sprint events
@@17xyn I'm glad I can help bro!!, I wholeheartedly recommend you a page on Instagram called sprintscholar and another called sprintingstupidity. They have helped me a lot to realize a lot of mistakes that are usually made when training sprinters
Essop, you are the best! Move to Brooklyn, NY so that you can train me for 2020 Olympics and we can win a Gold medal as coach and athlete! You're the best man.
would be a great video series. but lol
new york is awful lol
I'm sick of this guy reading my mind. I'm getting a bike.
This is a superb guide to running fast in the 400. Being really fit is great for the 400 in that it enables you to train harder but the main focus of the training should be on increasing raw explosive sprint speed.
Definitely about your flying 100m to gauge your 400m time. Got a guy in my AC that has a 48.16 (400m Pb) and 11.47 (100m Pb). Great video as usual Essop!
this is fantastic analysis. I've been trying to explain to my coach this exact philosophy but he maintains that 400m runners are paced runners like 800m runners. It's so frustrating!
Spot on,100m,200m and 400m are triplets,you need each of them to be a great sprinter.
Watched the vid, the 90% rule for the 400m is about right... I agree. It also keeps it simple without a lot of formulas. Keeping it simple is the mark of hi intelligence.
Missed you the last couple weeks :) I remember late this season thinking about trying the 400m. I thought about it a while and then realizing I have not done any training over 200 meters in a very long time I changed my mind. I believe some of the Charlie Francis materials talk about improving one's 100 meter times (where there is a speed endurance component) by training top speed in the "alactic zone."
The Master is back; we missed you !!!
Essop, You have the best channel dude , such a shame it doesn't grow to a big one ,for the monies in your pocket !!!
Good Lord, you are a genius. Thanks for being funny and eloquent as well as so knowledgeable
The problem with these videos is in being brutally accurate, he focuses on all this physiological and biomechanical aspects while not coming up with an actual solution to people’s problem. Like sylfaqaop literally means get better at the things you’re bad at as fast as possible. You can literally say about any discipline on the planet that you can improve at.
The solution is in the other videos. So the solution is to get more raw speed. Then the components of raw speed are in several of his other videos. So you can improve each component that will improve raw speed. All the information is in his youtube collection.
Another great piece. Thanks for sharing. Would love to hear your thoughts on the recent Netflix film 'What the Health'. It's totally freaked me out!
I didn't watch the vid yet, but the best way to improve the 400m for people who aren't at least "mid" level at it. Say ( 47-50 seconds for a high schooler ) is to improve your 100m time. If your 100m stride doesnt' have enough power, you just don't have enough speed and isn't efficient enough, you would be best improving your 100m speed thru your plyos, your speed work, your body composition, etc and improve your 100m. Your 200m and 400m would improve just from having more speed.
Now I'm going to watch the vid and see what Aesop says.
I am surprised you did not reference the South African 400m athlete who was too slow at the 100-200 so he worked on the 400. Now that he is proficient at the 400m he has begun to work on his 100-200m times.
Glad I subscribed to your videos.
ZoroWink His 200 was always fast, he started 400m beacause of the injuries in 100-200m training
wouldn't the higher volume training for 400 be more injurious?
that african athlet is Van Nikerk I assume? shame to not know lol
Man this makes so much sense, thank you.
You deserve more views Coach! Good info!
I'm horrible at running. I been doing 400m as a work out and I always try to run so fast to make sure I beat 2 mintues... and I don't even make the full 400m sometimes. I run a 400m then rest. 2 minutes then do it again. Until I have done it 8 times. I was always horrible at running.
This is a great video...we can all agree.
I have a question though, regarding translation of increased VO2 max (basically, a better pumping heart and lungs) on the bike, and how it translates to the track.
Quick example.
I do a 4,3,2,1 min HIIT routine on the stationary bike (4 mins flat out, then wait for heartbeat to recover, which could be between 5-10 mins, then 3 mins and so on).
This is pretty gruelling, but (I have to ask), if my heart and lung health improves, will that have a knock on effect for sprinting between 100-400m?
I get that you don't use your glutes on the bike, and your back isn't taken into consideration, plus your stride cycle is compromised...
However, if you do exercises to correct those after the 4,3,2,1 routine, would that help you in the 100-400m, (lets say, on a different day of the week), or is it a big waste of time?
Essop may not answer (don't blame him, it's prob. a stupid question, tbh) but if anyone out there can help, that would be appreciated.
For what it is worth, thanks anyway ;-)
This is a great video. Really helped.
You've been coloring your beard, Essop! :D.
Hello Essop, it's great to know you on youtube, respect.
I have been a regular jogger, for over 10 years, and I ocassionaly move into burst of fast pace sprinting, of 10, 20, seconds runs,
I am 48 years old, and my BMI is 20 kg over weight, I am 5.2 height. and when I really focus on the enjoyement of sprinting I can move pretty fast. I know it and see it, and I can move quiet rapid.
Apart from the odd calf injury that may crop up now and again, I am determined to work at this for a longer time, but I sometimes feel jogging and power walking always are the long term choices of activities. Any help on staying consistent in sprinting activities., I enjoy the sprints but I am limited, both in time and in interest. Thank you bro.
God tier
One of the most underrated channels ppl just prefer fake natties and bul..t about hard work and dedication. I have a question can u make similar video about 800m. Im 5'7 so im very short for a male, can i run 800m in decent time with this height?
Height doesn't have much to do about speed. That's a huge misconception since Usain Bolt!
great advice as usual
Great video!
That is facts right there
All of the good 400 meter runners at my school come from 800 meter runners dropping down. I'm the slowest leg on my 4x400 and I am the only person that came from sprints. Two of the 800 guys are sub 50 while I have been stuck in the 51's.
Lol ya
When I was in school I did cross country till grade 11.
Came to the realization that it fucking sucks running in snow, so instead I went and ran a 48. Something high.
But where I lived no one cared XD
;_;
Hey, are you doing anymore videos on plyometrics?
This was another great video btw!
Gotta drop a like for that Sam cooke
Yessir
You don‘t need 10.8 to run 48
There are 11.2 runner who run sub 48
well thats because they make up for that slightly slower speed via insane glycolytic-endurance enabling them to sustain a high speed for longer thus evening up the average speed of the race compared to their faster counterparts.
Im only watching this because my championship is today and I gotta get atleast a 57s to win🤦🏽♂️
Eyoo tay 23 i wished i watch this earleir but im in the 8th grade rn going into 9th in 2 months and i ran a 55 at regionals and then a 53 at countys or championship doo AAU track youll get dummy fast from it. also 57 dont slow down alot after the first 100 keep going and then just dig deep and push but pace good. I couldnt break 1 mintue last year in 7th cause i slowed down. But right now im working on 50s before highschool track in 6 months. And my age group age 14 theirs 2 kids running 48 and 49 and the rest including me run 50 flat, 51, 52, 53, 55 and the least is 56. But im a kid so i kinda know what im talking about if u understand me.
Jair Diaz I think I ran a 60 for the championship buhh I wasn’t mad because that was my first year doing track. But since im gonna be a freshman in a couple of months Im probably gonna do better next time.
@@showtiime5194 oh its fine then, i started doing track in 6th but i never tryout untill 7th and me and my bro took off meaning we did really good and just sticked to track. im running 52/53 in 6 months i believe 50seconds i can hit and maybe 49 if i can that would be huge. The competion is hard. But yea next year or if u start training now you can like run a 55 or 54. That was my situation My 7th grade year i ran a 1:03 but every week wich was weird i drop a second so 1 month till season started, i hit 59seconds in practice and then my first meet i hit 56s and then a regionals 55 and countys 53 which i find shocking but i realized its cause of training. I have the speed to hit 50seconds but i hit a wall around 120 meters till finish line so endurance is a big part im working on and also my form. #upcoming freshman.
Missed your vids bby
Gold!
Does he have any content related to increasing stride length without weights? Isn't it inevitable that you'd have to increase your max lifts assuming you're weak enough?
Dear Essop, because of my poor biomechanics while playing soccer, I strengthened the left tfl too much, and it has become to dominant, disproportionate to my right tfl, hence my hip instability(lateral pelvic tilt).
Now, should I strengthen my right tfl, or should I try to strengthen my gluteus medius, which I think is responsible for hip stability, if so, how?
My objective is to have even hips for performing lots of changes of directions when playing sports.
His voice is relaxing asf
can you make a video on what YOU did to sprint faster
so what should i do? i cant run 12 seconds in 100m and i cant run 5km
800m??
@@Robzabest25 well not quite because you need natural speed to succeed in the 800m. Stamina is added “on top” of speed. This is why most elite 800m runners today can run around 46sec or faster in the 400m
(My PBs are 50 and 1:54)
Sprinting is neural, but doesn't it require a leg strength base? Should i focus on strength or will focusing on the movement patterns and doing short sprint efforts take care of strength as a side effect?
Sprinting is neural and also about the stretch reflex develop your muscles and tendons elascity and neural coordination via depth-jumps, speed-bounds, short and high quality sprints and you should be fine. Improving muscle activation is great and all but developing that level of activation in a motor-pattern is much more important, which is why potentiation training is highly effective. But for weights try splits squats, romanian-deadlifts and large range-of-motion lunges.
Strenght is also neural
Hey Essop, how can i improve in the long jump without lifting weights
do u eat lots of legumes(beans, chickpeas/hummus, lentils, peas)?
My form while running closely resembles a drowing ostrich. Any tips for actually running rather than hitting the ground really hard with your feet and hoping you go fast?
Clay stay on your toes
I like the way he implies that only slower 100 200 guys want to run the 400. Lol I hope that was a joke.
So I just need to improve my speed because my 200m is 28 seconds and my 400m is 59 seconds
What's your time now?
I’m 13 and run a 12.4 for the 100 and I’m the fastest in my year my strategy for the 400 is too sprint the first 50 than float until the last 100 how fast do u think I will run the 400
Leo Bakhache sprint the first 70 meters float for like 130 then kick at either 200m or 150m your gonna get tired but you’ll be in first place trust me
shouldnt float at all tbh or if you do it shouldnt be a lot.
(my fastest is a 49.6)
Anyone got a good neural or speed endurance workout?
Someone please reply, any advice.
I have a great knowledge of the sport and technique and training but can anyone run a sub 11 100m?
I've been training my ass off efficiently. Proper rest and workouts. Why is getting into the 10's so damn hard when others high schoolers run 10's all day. I'm not a lazy liar either. My last run was a 11.33 and I've been on the grind ever since to get a 10.8 all I wanna know is: Is it even possible?
Maybe you are overtraining?
If you cant succed then you do something wrong
What exactly are you doing for your training?
If I wanted to get a sub 60 400m what should my 100m be? Like 13? Or faster?
Ziv T I’ve seen some go sub 60 off of 13 low but sub 13 would make it easier
Ziv T how old are u
16, I run a 54 and a 12.2
what is the best age to start sprinting? im 14 atm
STOCKTONSLAPUFC super duper young and learn good mechanics
Most kids have already quit sprinting by 14.
Plopsa 2 I started at 14
My advice to you
Get the best top speed you can get.
Top speed>Speed endurance
Top speed is a lot harder to improve.
For example, I had an average 100 meters but my speed endurance was very dam well. So I got to 51.5 seconds in the 400. If myself and coach knew my acceleration and form was really my limiting factor. We could have spent 3/4ths of the season doing speed/acceleration work
And ran a couple 400’s at the end. 99% chance would have gotten a sub 50
Now I train dominantly speed and acceleration since speed endurance training is something I know to the bones on how to do it.
Lol my fastest 100m is a 11.4 but I don’t think I can run a 50 second 400m
Should i be doing speed workouts year round that one video confused me
I did it year round i run stupid fast now but im stuck rn i havent gone as fast as i did last year in my 400
Why it would not be more effective to run 85-110% of my top speed for 12-90 sec to increase speed endurance instead of 70-85%? please respond i dont get the logic
Because that's not possible, just try to run at 100% for 90 secs and tell me 😂
Essop, I'm 14 years old with a PB of 12.6 in 100m, I want to get sub 12 by the end of the year or earlier if possible, what do you say I have to do to improve?
Bill Boakye
I went from 12.35 to 11.8 in one season by one thing basically:
The more you sprint, the faster you sprint. All about the basics. Just run more
Woah, that's fantastic! Thanks a lot man I've been training everyday recently from plyometrics, hill sprints, downward hill sprints and etc. I'll definitely make sure I run much more than doing extra things. Thanks!
Bill Boakye hows ur progress?
why you stop doing video brother?