You're popping up because the position you’re in at 6:36 is too low for your current max strength. Notice how you rock back before going forward? This is a compensation for too low of an angle relative to your strength. You lack the maximum strength required to fire out that low in an effective manner. You'd be faster, at your current level of ability, firing out at a higher angle such as 45* shin angles.
Thank you for the insight. Makes sense. I think I have felt what you're talking about in some of my more recent training sessions. I'll continue to work on my strength and pay attention to those shin angles moving forward. I've also found some success since this video in initiating the movement from my glutes, almost doing a hip thrust to drive out. Feels like it puts me in a better position than when I think about pushing my feet backward
Nice 150s and 200s ⚡️🔥 Had a random track related question if you had an idea about it… What would you say the main problem in a sprinter if they have a huge discrepancy in their standing start vs 4pt start And they are actually a lot faster from a standing start? For case reference:- Electronic standing start of 4.18 vs 4.49 4pt And 4.92 30m with 11kg resistance at 88kgBw vs 5.13 35m unresisted? Thanks either way 👊
Thanks a lot! I actually relate to your question a lot because I'm in a similar boat. It is probably from a lack of power and/or improper technique. It requires a lot more force to start from a 4-point position than from standing. Like athlete.x pointed out to me in these comments, it could also be a shin angle issue. Takes a lot of power to start with a low shin angle and some of us aren't ready for that yet. Standing starts put you with relatively very vertical shin angles. I'd work on strength, power, and technique, and experiment with high and low shin angles to feel and test the difference
What's your 200m dude? I might try that 3x200m off 2mins workout. I'm currently trying to break 1:50 in the 800m but need to get my 400m time down to do that. Love your videos
My 200 is 22.89 if I remember correctly. Nothing crazy, that's for sure. Could never figure out how to accelerate around the curve and stay relaxed Sounds like a fantastic workout for an 800m guy no doubt. You'll probably have to do more than 3, but of course, that depends on the speed of the reps. If they're very fast, 3-5 would probably be great to improve the 400 of a 4/8 guy
Do you add resisted accels like sleds or anything to ur training I think that would help or even having a resistance band just for first step could help
I don't have access to a sled anymore. I plan to get one, or something similar like an exer-genie asap. Resistance band could work for now, good suggestion
I am trying a different training philosophy this year than what I am accustomed to. I've done long to short, and I've done short to long. This time I'm doing concurrent training. So, I am working on all the aspects that I'll be working on later in the year right from the start. I appreciate the compliment Pierre. I certainly don't want to peak early. I am currently building up volumes, and I will hit my highest volume around November or December. From there, volumes will slowly start to drop, just like you'd see in traditional periodization. I think that my volumes increasing and then dropping later on will lead to a peak at the correct time but I definitely cannot say for sure. Only time will tell
11.45 and 22.89. Still mad about the 11.45, I had a terrible start and got out about 5m behind everyone else and still finished second 🤦🏻♂️. Gotta work on my starts
@@SimonShawk5 Thanks for the reply! Now I can put your 400m time a bit into perspective of the other sprint distances. The 11.45 isn't too bad, but hopefully you can break it next season then!
Honestly there is something wrong with the app, one day i get 1.02 and the other one 1.12 even tho i felt the same intensity. Could it be, the phone that start the fly has to be the one you use for hosting the workout?
While there could've been a glitch in the app, I have to say I've been using it for a very long time now and I don't think I've ever gotten a time that was wrong (only thing I've had is a VERY rare missed rep where it doesn't stop the clock). In my experience, when I run a time I'm not happy with, it is because my body is off that day and I just haven't realized it. Subjective feelings of speed and readiness don't always translate to good times. Also, a phone could've gotten bumped and no longer been measuring 10m correctly
@@SimonShawk5 I have been using it for like 4 months, and i see this problem, but i think its because the phone that host the workout, has to be the phone that start timing the fly. I see very different times, if i do other way around and im very precise with what i feeling and whats the time or its the app. Anyway im gonna get free lap in the next few months, so we'll see
That would be incredible but isn't realistic. Most world class athletes are elite by the time they are teenagers. I think with years of very hard and very smart training, I MIGHT be able to break 10.5 in the 100m, break 21 in the 200m, and break 46 in the 400m. Those would be my long term goals. But I'm taking things one step at a time. For now I just want to see if I can break 48, and then I'll set my sights higher
Thanks! Yeah, no kidding... I still can't figure out why that happens. I suspect the ground contact time may be slightly longer on my left leg than right leg due to years of injury in the left foot, and the arm swings out wide to compensate. But that's just a guess
Generally that's correct but you want to achieve it by putting more force into the ground, not by just lifting up your knees higher. So I believe it'll come as a result of consistent speed and strength training over time
Whenever there is a new Simon shawk vid, you know it’s good day!!!
You're popping up because the position you’re in at 6:36 is too low for your current max strength. Notice how you rock back before going forward? This is a compensation for too low of an angle relative to your strength.
You lack the maximum strength required to fire out that low in an effective manner. You'd be faster, at your current level of ability, firing out at a higher angle such as 45* shin angles.
Thank you for the insight. Makes sense. I think I have felt what you're talking about in some of my more recent training sessions. I'll continue to work on my strength and pay attention to those shin angles moving forward. I've also found some success since this video in initiating the movement from my glutes, almost doing a hip thrust to drive out. Feels like it puts me in a better position than when I think about pushing my feet backward
Nice 150s and 200s ⚡️🔥
Had a random track related question if you had an idea about it…
What would you say the main problem in a sprinter if they have a huge discrepancy in their standing start vs 4pt start
And they are actually a lot faster from a standing start?
For case reference:-
Electronic standing start of 4.18 vs 4.49 4pt
And 4.92 30m with 11kg resistance at 88kgBw vs 5.13 35m unresisted?
Thanks either way 👊
Thanks a lot! I actually relate to your question a lot because I'm in a similar boat. It is probably from a lack of power and/or improper technique. It requires a lot more force to start from a 4-point position than from standing. Like athlete.x pointed out to me in these comments, it could also be a shin angle issue. Takes a lot of power to start with a low shin angle and some of us aren't ready for that yet. Standing starts put you with relatively very vertical shin angles.
I'd work on strength, power, and technique, and experiment with high and low shin angles to feel and test the difference
What's your 200m dude? I might try that 3x200m off 2mins workout. I'm currently trying to break 1:50 in the 800m but need to get my 400m time down to do that. Love your videos
My 200 is 22.89 if I remember correctly. Nothing crazy, that's for sure. Could never figure out how to accelerate around the curve and stay relaxed
Sounds like a fantastic workout for an 800m guy no doubt. You'll probably have to do more than 3, but of course, that depends on the speed of the reps. If they're very fast, 3-5 would probably be great to improve the 400 of a 4/8 guy
Do you add resisted accels like sleds or anything to ur training I think that would help or even having a resistance band just for first step could help
I don't have access to a sled anymore. I plan to get one, or something similar like an exer-genie asap. Resistance band could work for now, good suggestion
Outa of curiostity why so much endurance this early? Do you run fall track?
I was thinking the same thing. I was wondering when his first meet will be because these times are cracked and I don't want him to peak too early
I am trying a different training philosophy this year than what I am accustomed to. I've done long to short, and I've done short to long. This time I'm doing concurrent training. So, I am working on all the aspects that I'll be working on later in the year right from the start.
I appreciate the compliment Pierre. I certainly don't want to peak early. I am currently building up volumes, and I will hit my highest volume around November or December. From there, volumes will slowly start to drop, just like you'd see in traditional periodization. I think that my volumes increasing and then dropping later on will lead to a peak at the correct time but I definitely cannot say for sure. Only time will tell
😊
@ 4:25 why do you think the second was faster than the first ?? anyone
Had a rolling start and was at 100% effort instead of 90ish percent
Is it sprint timer - photo finish app that you use? Would you mind showing it in a clip of next video
Here's the link: photofinish-app.com/en/
What are your 100m and 200 m PRs?
11.45 and 22.89. Still mad about the 11.45, I had a terrible start and got out about 5m behind everyone else and still finished second 🤦🏻♂️. Gotta work on my starts
@@SimonShawk5 Thanks for the reply! Now I can put your 400m time a bit into perspective of the other sprint distances. The 11.45 isn't too bad, but hopefully you can break it next season then!
Honestly there is something wrong with the app, one day i get 1.02 and the other one 1.12 even tho i felt the same intensity.
Could it be, the phone that start the fly has to be the one you use for hosting the workout?
While there could've been a glitch in the app, I have to say I've been using it for a very long time now and I don't think I've ever gotten a time that was wrong (only thing I've had is a VERY rare missed rep where it doesn't stop the clock). In my experience, when I run a time I'm not happy with, it is because my body is off that day and I just haven't realized it. Subjective feelings of speed and readiness don't always translate to good times. Also, a phone could've gotten bumped and no longer been measuring 10m correctly
@@SimonShawk5 I have been using it for like 4 months, and i see this problem, but i think its because the phone that host the workout, has to be the phone that start timing the fly.
I see very different times, if i do other way around and im very precise with what i feeling and whats the time or its the app.
Anyway im gonna get free lap in the next few months, so we'll see
Watch are your goals, do you wanna compete in the olipics 2028 la
That would be incredible but isn't realistic. Most world class athletes are elite by the time they are teenagers. I think with years of very hard and very smart training, I MIGHT be able to break 10.5 in the 100m, break 21 in the 200m, and break 46 in the 400m. Those would be my long term goals. But I'm taking things one step at a time. For now I just want to see if I can break 48, and then I'll set my sights higher
Your feet looked too far back on the starts. That’s probably why you struggled to push out the start
Your form is great, just try to fix that right arm
Thanks! Yeah, no kidding... I still can't figure out why that happens. I suspect the ground contact time may be slightly longer on my left leg than right leg due to years of injury in the left foot, and the arm swings out wide to compensate. But that's just a guess
higher knee lift will help you run quick.
Generally that's correct but you want to achieve it by putting more force into the ground, not by just lifting up your knees higher. So I believe it'll come as a result of consistent speed and strength training over time