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@@SimonShawk5 I have been around 27/28 in the 200 fighting a pulled hamstring. I just started training last month and I am finally healthy. Pr in high school was 25/26 in the 200 and 56 in the 400. Ideally I would like to be at 24/54.
Great video! Congrats on the PR; that's awesome! I've used your Bob and Brad massage gun (as you know 😊) and it has been very helpful for me with my specific health challenges. Keep up the great work!
I've heard this a few times. It's tough because I don't have my team anymore (I graduated) so I feel like I have a lot less interesting stuff happening each week. That made me worry about posting a bunch of short videos without much real depth or content. But I hear your feedback and want to do what you guys want so I'll try to go to weekly and see if I can make it interesting. I really appreciate your comment!
Dont try to force your hips low in the set position. You wanna keep your hips forward and and get them high in set, and then that initial action coming out wants to be you dropping your knee and getting up onto your big toe and driving with your hips. You wanna set up your leg cycle from step one. Dont over due low heel recovery or triple extension. Your legs will stay low and will comply with your body angle.
Pulled my right hamstring yesterday 😢. I warmed up just right and felt good as ever, but as soon as I did my first all-out 60m, I pulled my right hammy when I reached top speed. Was wondering if u knew what caused that to happen? The only thing I suspect was that I kind of overstretched my right hamstring the night before the pull. Do u have tips and exercises for rehab? Can’t wait to get back on track and put in work! My goal is to run sub 50 next season 💪💪💪
Hey man , I’ve split sub 50 a handful of times indoor but pull my hamstring first meet of outdoor season. Anyways definitely be patient with it build back strength with some isometrics at first and work your way up to harder exercises you can find online. As you get some strength slowly work your way back into sprints. Remembering to be patient and work at intensities you can handle. Some core and Plyometric work is also great to mix in with your strength work. Things just happen, just Remeber to be patient and just work on being better than your were the day before👍
My diet has been very dialed in lately, I am confident in saying it isn't the issue. Sleep is constantly an issue though 🤦🏻♂️ it's so hard to make yourself go to bed
@@SimonShawk5 I know! Have you heard of 10X health? It is kind of like a DNA test things for nutrition and have all natural vitamins including one that is supposed to increase quality of sleep.
Hey man im trying to do the 400 cause ny coach says he wants me to run it this coming seaosn. I have never ran it but I run an 11.7 in the 100 and a 24.2 in the 200 I forsure need to work on speed endurance My questions is what do you reccomend I train in the off season to run a sub 54 400? We start practice in December.
Thanks so much, I appreciate you watching! I start out around 20 or 30 seconds but for my main ones like the lunge I am aiming for 90 seconds. For spring ankle I want to hit 60 seconds In reality the times are arbitrary goals. What matters is pushing hard enough to make it difficult, in my opinion
@@SimonShawk5 thanks for the quick reply! I'm a highschool tracklete going into my senior year. I'm working my way back to sprints and jumps after a nasty ankle sprain from a 110 hurdle race. All the content you put out is super helpful for structuring my own training. I'm hoping to work hard, make a comeback, and set some school records. Good luck with the sub 48 project!
Coming very soon, by the end of next week at the absolute latest and then much more frequently from there. 200m PB is 22.89 I think, not great compared to where I want to be and even compared to my speed PB but it is what it is
@@SimonShawk5 thats very good considering its not the main thing 👊 I can see you running low 22s soon And your video on the isometrics is coming up in a lot of good sports science literature lately. Just have to figure how to program it for myself this year.
@@SimonShawk5 oh yh also a random question from your experience. What do you do to help your CNS/tendons recover faster other than rest. And how long do you feel it takes you to get back to top speed after getting a little bit burnt out?
Following the ideas of Mike Hurst. He thinks it takes about 10 months to build finishing 400m strength and that you wanna get as specific as possible as early as possible I've always been scared of doing that because I thought it would interfere with speed gains but as you see from this video (and will see in the next training update) I've already hit multiple speed PRs while using this concurrent style of training that hits all the necessary aspects at the same time Last year I did a full speed only approach early on and it worked great for me, so I wanted to give this a try and see what happened
15:29 u said ur 200 on the curve felt slow and it's hard to accelerate one tip is to pump your arms as fast as you can on the first 50m of it and the second tip is lean your upper body more forward on the curve you were just completely straight up im not some type of coach or anything tho these are just 2 things that helped me personally
Wait what is your aerobic base before doing this? It should be really really solid, because 400 is 50/50 aerobic anaerobic. Is that Galion, Ohio by the way?
Not much of one outside of last year's training. So, not really really solid, unfortunately. I think aerobic fitness is very important for all athletes but I struggle with the notion that 400m runners should do things like long cardio. I am trying to hit aerobic development with 360m hill runs (coming in next video), the 300m repeats you see in this video, the 100m strides with jog recovery, etc. I am not against doing some things like biking and swimming, which I also do for aerobic development, but I think a chunk of pure aerobic base development is not necessary for 400m runners For example, I don't think being really good at running a mile would make anyone a better 400m runner. But, being really good at pushing hard for 40-60 seconds almost certainly would, hence the 300 repeats and 360 hill runs What's your take, and how would you go about developing an aerobic base? Yes, I am from Galion
I'd probably start with 20 minute rides but I think it would be safe to build up to 60 or even 90 depending on your needs. It'd be important to make sure it didn't interfere with any of your speed or explosive work so it may take some experimentation
Thanks a lot! Good luck to you in your training. I use the app Photo Finish, requires 2 phones and is best with a tripod but if I remember correctly, it's more accurate than the expensive timing systems and WAY more affordable. Like $20 for a tripod and only $8 or 10 per month I believe for the app
3:02 do you think your set position has your hips a bit too low? It looks like you pop up immediately because there’s not enough leverage to stay down. It could be a feet position issue
That absolutely could be the case. I've been stuck for a long time unable to find a comfortable starting position. I agree with your assessment and I'll keep working on it
Can't be 100% fresh for all training all the time. I've actually taken a ton of extra days off because I've needed them, but there's a time and place for building some stress and fatigue. If I am slow and careful the soreness will start going away and I'll be able to handle the higher volume. It's also relevant to mention it's never max speed 2 days in a row, and speed always follows a day off because that type of training is very dependent on freshness
Very intentional. Found a massive thread of him detailing his training and I thought it all made perfect sense so I wanted to see if it worked for me. I'm obviously about half a month in the future from this video and so far everything has been great. I'm surprised you recognized the training, I assume you know a lot about this stuff. What's your take on his ideas?
Yes that Lactate Threshold thread is a gold mine. I have found his training philosophy to make a lot of sense too, though I struggle with the 200m repeat sessions of being able to go fast enough for each rep but we are getting there. Mostly substitute it for a 100, 200, 300, 200, 100 session at those goal 200-300m times (sub 13, sub 26, sub 38ish currently)
The same idea of the 200 repeats of it should be easy the first few reps then hard to maintain it by the end. Recovery is walk back the distance (eg 100m, then walk back around the track to 200m, walk 300m around the track etc)
This is great man. I’m training for the 200/400 at 42 years old. Enjoying the channel
Thank you so much! What type of times have you run so far?
@@SimonShawk5 I have been around 27/28 in the 200 fighting a pulled hamstring. I just started training last month and I am finally healthy. Pr in high school was 25/26 in the 200 and 56 in the 400. Ideally I would like to be at 24/54.
Those are some awesome goals, and sound achievable for sure. You'll have to keep me updated on how your training goes, good luck to you!
@@SimonShawk5 Thanks man! I appreciate it. I will be following your content. I have already started implementing some of your drills and ideas
just bust out the sled, random people at the track love it
Fair point. of course, it is broken now 🤦🏻♂️
@@SimonShawk5 RIP :(
do more of these moreee , i love itt !!
Great video! Congrats on the PR; that's awesome! I've used your Bob and Brad massage gun (as you know 😊) and it has been very helpful for me with my specific health challenges. Keep up the great work!
Looking forward to the videos this year! I would suggest posting these video weekly if you could but monthly is okay too👍
I've heard this a few times. It's tough because I don't have my team anymore (I graduated) so I feel like I have a lot less interesting stuff happening each week. That made me worry about posting a bunch of short videos without much real depth or content. But I hear your feedback and want to do what you guys want so I'll try to go to weekly and see if I can make it interesting. I really appreciate your comment!
Dont try to force your hips low in the set position. You wanna keep your hips forward and and get them high in set, and then that initial action coming out wants to be you dropping your knee and getting up onto your big toe and driving with your hips. You wanna set up your leg cycle from step one. Dont over due low heel recovery or triple extension. Your legs will stay low and will comply with your body angle.
Pulled my right hamstring yesterday 😢. I warmed up just right and felt good as ever, but as soon as I did my first all-out 60m, I pulled my right hammy when I reached top speed. Was wondering if u knew what caused that to happen? The only thing I suspect was that I kind of overstretched my right hamstring the night before the pull. Do u have tips and exercises for rehab? Can’t wait to get back on track and put in work! My goal is to run sub 50 next season 💪💪💪
Hey man , I’ve split sub 50 a handful of times indoor but pull my hamstring first meet of outdoor season. Anyways definitely be patient with it build back strength with some isometrics at first and work your way up to harder exercises you can find online. As you get some strength slowly work your way back into sprints. Remembering to be patient and work at intensities you can handle. Some core and Plyometric work is also great to mix in with your strength work. Things just happen, just Remeber to be patient and just work on being better than your were the day before👍
If you have any quiestions feel free to ask. I’m not any expert but going through the whole process I know how frustrating it is.
Shawking PR!
Heck yeah 😂
Love the content as always. Current goal is a 40 inch vertical, so ive been using your advice to increase speed.
Thanks for watching! That's an awesome goal, you might also like my good friend Zach's channel T1 Strong, he does vertical jump videos
Typically if you get sick well training it is what you said about sleep but diet also plays a major role.
My diet has been very dialed in lately, I am confident in saying it isn't the issue. Sleep is constantly an issue though 🤦🏻♂️ it's so hard to make yourself go to bed
@@SimonShawk5 I know! Have you heard of 10X health? It is kind of like a DNA test things for nutrition and have all natural vitamins including one that is supposed to increase quality of sleep.
I have not heard of it, I'll go ahead and look it up. Sounds interesting!
Not easy doing 300s without a group. Fair play to ya
Thanks a lot! There's a lot more of those 300s by myself coming in the next episode. Yikes
Very helpful and well put together, thanks.
Thank you!
Finally!
Been waiting for the new update 🔥
Hey man im trying to do the 400 cause ny coach says he wants me to run it this coming seaosn. I have never ran it but I run an 11.7 in the 100 and a 24.2 in the 200 I forsure need to work on speed endurance
My questions is what do you reccomend I train in the off season to run a sub 54 400? We start practice in December.
Love this series as someone who is also working towards their goals in track and field. How long do you usually do your isometrics for?
Thanks so much, I appreciate you watching! I start out around 20 or 30 seconds but for my main ones like the lunge I am aiming for 90 seconds. For spring ankle I want to hit 60 seconds
In reality the times are arbitrary goals. What matters is pushing hard enough to make it difficult, in my opinion
@@SimonShawk5 thanks for the quick reply! I'm a highschool tracklete going into my senior year. I'm working my way back to sprints and jumps after a nasty ankle sprain from a 110 hurdle race. All the content you put out is super helpful for structuring my own training. I'm hoping to work hard, make a comeback, and set some school records. Good luck with the sub 48 project!
Can't wait to hear how your senior year goes. Thanks for the comment and good luck to you!
When is next episode dropping?
Whats your 200m pb?
Coming very soon, by the end of next week at the absolute latest and then much more frequently from there. 200m PB is 22.89 I think, not great compared to where I want to be and even compared to my speed PB but it is what it is
@@SimonShawk5 thats very good considering its not the main thing 👊
I can see you running low 22s soon
And your video on the isometrics is coming up in a lot of good sports science literature lately.
Just have to figure how to program it for myself this year.
@@SimonShawk5 oh yh also a random question from your experience.
What do you do to help your CNS/tendons recover faster other than rest.
And how long do you feel it takes you to get back to top speed after getting a little bit burnt out?
Why the frequent lactic capacity work this early in your off season?
Following the ideas of Mike Hurst. He thinks it takes about 10 months to build finishing 400m strength and that you wanna get as specific as possible as early as possible
I've always been scared of doing that because I thought it would interfere with speed gains but as you see from this video (and will see in the next training update) I've already hit multiple speed PRs while using this concurrent style of training that hits all the necessary aspects at the same time
Last year I did a full speed only approach early on and it worked great for me, so I wanted to give this a try and see what happened
15:29 u said ur 200 on the curve felt slow and it's hard to accelerate one tip is to pump your arms as fast as you can on the first 50m of it and the second tip is lean your upper body more forward on the curve you were just completely straight up
im not some type of coach or anything tho these are just 2 things that helped me personally
I like those tips, thanks a lot man! I'll try them out
Wait what is your aerobic base before doing this? It should be really really solid, because 400 is 50/50 aerobic anaerobic. Is that Galion, Ohio by the way?
Not much of one outside of last year's training. So, not really really solid, unfortunately. I think aerobic fitness is very important for all athletes but I struggle with the notion that 400m runners should do things like long cardio. I am trying to hit aerobic development with 360m hill runs (coming in next video), the 300m repeats you see in this video, the 100m strides with jog recovery, etc. I am not against doing some things like biking and swimming, which I also do for aerobic development, but I think a chunk of pure aerobic base development is not necessary for 400m runners
For example, I don't think being really good at running a mile would make anyone a better 400m runner. But, being really good at pushing hard for 40-60 seconds almost certainly would, hence the 300 repeats and 360 hill runs
What's your take, and how would you go about developing an aerobic base?
Yes, I am from Galion
@SimonShawk5 Hey if I were to use a bike to build my aerobic base now long do you reccomend riding.
I'd probably start with 20 minute rides but I think it would be safe to build up to 60 or even 90 depending on your needs. It'd be important to make sure it didn't interfere with any of your speed or explosive work so it may take some experimentation
@@SimonShawk5 Thanks for the advice
Good stuff! Training for 400 at 36 years old. What system do you time your flys with?
Thanks a lot! Good luck to you in your training. I use the app Photo Finish, requires 2 phones and is best with a tripod but if I remember correctly, it's more accurate than the expensive timing systems and WAY more affordable. Like $20 for a tripod and only $8 or 10 per month I believe for the app
How do you time yourself?
I use the app Photo Finish which just recently became available on iPhone and Android
3:02 do you think your set position has your hips a bit too low? It looks like you pop up immediately because there’s not enough leverage to stay down.
It could be a feet position issue
That absolutely could be the case. I've been stuck for a long time unable to find a comfortable starting position. I agree with your assessment and I'll keep working on it
How long were the iso holds?
It is a little different for each one, ranging from 30 seconds to 90 seconds. Next video I'll mark each one for you guys
What timing gates do you use/what app are you using?
I use the app Photo Finish, it works great if you have wifi and two phones
what's the point of training 2x in a row if you're sore and not atleast one rest day inbetween
Can't be 100% fresh for all training all the time. I've actually taken a ton of extra days off because I've needed them, but there's a time and place for building some stress and fatigue. If I am slow and careful the soreness will start going away and I'll be able to handle the higher volume. It's also relevant to mention it's never max speed 2 days in a row, and speed always follows a day off because that type of training is very dependent on freshness
how do you time your flys?
I use the app Photo Finish, works great if you have two phones and a wifi connection
Are you gonna do these monthly now or do weekly again
Probably monthly from now on. Which do you prefer?
@@SimonShawk5 I personally prefer weekly because they come out fast but do what ever you enjoy more/ is easier
Thank you, I appreciate that feedback!
Seems like you're taking quite a few ideas and training sessions from Mike Hurst, is that intentional or coincidence?
Very intentional. Found a massive thread of him detailing his training and I thought it all made perfect sense so I wanted to see if it worked for me. I'm obviously about half a month in the future from this video and so far everything has been great. I'm surprised you recognized the training, I assume you know a lot about this stuff. What's your take on his ideas?
Yes that Lactate Threshold thread is a gold mine. I have found his training philosophy to make a lot of sense too, though I struggle with the 200m repeat sessions of being able to go fast enough for each rep but we are getting there. Mostly substitute it for a 100, 200, 300, 200, 100 session at those goal 200-300m times (sub 13, sub 26, sub 38ish currently)
Agreed. And I get that for sure. Been struggling a lot with some of the 200 sessions lately. I like the ladder idea, might have to try that out
The same idea of the 200 repeats of it should be easy the first few reps then hard to maintain it by the end. Recovery is walk back the distance (eg 100m, then walk back around the track to 200m, walk 300m around the track etc)