This week we got to run a workout with super quick 200m repeats (for us), do some handoffs, and then race a pretty fresh 4x1 and 200m at a meet. I hope you enjoy!
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So many people are confused about how to sprint faster, how to get faster, how to increase your speed, and more, and these are all topics I love to dive into. Even how to increase your athleticism or how to increase fast twitch muscle fibers so you can learn how to run like Usain Bolt are things I am interested in. I hope you will be interested in them too, so we can explore them together and get faster!
At 2:55 I meant 4x1, not 4x4
Makes way more sense
Another awesome week! I think it's pretty cool how you often split up your 400 in workouts by analyzing how fast you need to be going on certain parts and working on that. For people who have been going for goals, I can see that you put in a lot more work than others, not just physically, but you go in depth with the science which I think will really benefit you in the future. Keep up the good work!
This is such a cool project! I appreciate how honest you are about the timings of your hand-offs. I have no experience in relays, so it's really helpful to see how these things work. I'm sure you and your team will keep on improving.
My dawg stay consistent 💯👏🏾
I basically did the same workout on Tuesday that's kinda funny (3 sets of 200 rest 3 minutes 200) with 12 minutes between sets at 23 to 24 seconds. Great work!
Your volume was a lot higher, though. I'm curious, what's your PR?
48.5
I am an 400/800 runner focusing the 800 currently
So that's why a little higher volume
That makes sense, that's a really impressive time. What's your 800 time then? I'd guess around 1:50 if your endurance is on par with your speed
Great job!! 💪🏻
Thanks a lot!
🔥
❤
What’s your warmup routine for meets
I do the exact same as with normal practices. Some dynamic stretches to loosen up particularly tight areas, then (if I feel like it) some hip activation and mobility drills, then form drills like a skips, b skips, double a skips, a c skips, backward runs, fast leg and alternate fast leg, and more. I end with some build ups in flats, then in spikes, and then an all-out sprint. I'm gonna make a whole video about this later on, so stick around for that!
I have a suggestion for receiving handoffs. Don't think so much just trust your teammates to get you the stick. Also it might be better to get your hand straighter back than out. If your coach wants you to do something different trust your coach, I'm just a guy on the internet
I really appreciate that feedback! I'm a couple weeks in the future from this video (cause the videos are a couple weeks behind) and you're 100% right, as soon as I just stopped thinking about it and trying so hard, the handoffs got 10x easier. We do hold our hands out to the sides on purpose, because it allows us a bit more room for error in the handoffs and coach thinks it's the best method, we talked about that a bit more in last weeks video if you're interested