Hey will, I am 26 and I am looking to start running 400 m. Any particular beginners advice for me. I have a lean body and I don't have much access to the synthetic track
@willbergmanntrack26 күн бұрын
Start finding a balance of lifting (compounds, explosive exercises and building up good lower body strength base), tempo training (grass or turf runs), and speed/accel work. Also prioritize nutrition & sleep if you’re going to take the training seriously im any way, avoid small little nagging injuries at all cost. I’d be happy to answer any more specific questions but that’s my general advice 👍🏻
@richev.2333Ай бұрын
I've now started running 400m, I'm a sprinter but medaled in the 4x400m relay when I came second and relized my potential, as a beginner to the 400m what would be the best option for me, would running repeated 200m help me or just all out 400m? (I'll also implement some stuff you said in the video)
@willbergmanntrackАй бұрын
You definitely will want a structured plan that has a balance of different aspects required to get better at the 400. Very rarely will that just be repeat 200s or an all out 400. Consult a coach.
@SebastianKepper-k2tАй бұрын
how often do you train sprint, how often do you lift weights/ accelerating lifts and how many rest days do you have?
@willbergmanntrackАй бұрын
All depends on what part of the season. Offseason: Lift 3x per week, run 0-3. Preseason: Lift 3x per week, Run 3-4. Inseason: Lift 2-3x per week, Run 2, 1 Meet. Peaking season: Lift 0-1x per week, run 2, 1 meet. Hope that makes sense happy to answer any other questions 🤝🏼
@SebastianKepper-k2tАй бұрын
@@willbergmanntrack thank you! I will oriente on this. Because for me its a little diffrent I have an exam in sprinting for my sport studies in 11 months and I am too slow to even get evaluated 14,5 for 100m and I need to get under 13,5 to get evaluted. I think I will start with preseason...
@willbergmanntrack25 күн бұрын
You’ll get there. PRIORITIZE SPEED. Over everything
@willbergmanntrack25 күн бұрын
Top speed flys will be key
@Chasz..2 ай бұрын
I’m 13 rn and got my first ever sub 1 minute (59.24) just before I turned 13. I’ve started working rlly hard to get better at the 400m for when track season starts. You’re a great 400m runner and I’ll strive to be as fast as you in the 400m❤️🙏
@willbergmanntrack2 ай бұрын
Focus on speed and get strong in the weight-room! 59 at 13yo is very impressive man
@gregoryvanaken68532 ай бұрын
How much volume do they have you do usually during the season? Is it considerably lower once the season starts?
@willbergmanntrack2 ай бұрын
For sure; As the season progresses, quality becomes more important and quantity/volume becomes less important. This workout would typically only be done in the offseason with flats/on turf or grass or in a preseason/winter block, but it’s too much volume for a short sprinter anytime during competition season.
@mehdisnoussi79102 ай бұрын
Awesome 👏
@willbergmanntrack2 ай бұрын
🤝🏼
@BotlheMaphane3 ай бұрын
I run 18.04 in150m and am 14 years old
@willbergmanntrack3 ай бұрын
That’s very solid 🔥
@samuelreed83783 ай бұрын
I was at that track earlier today lmao
@willbergmanntrack3 ай бұрын
Small world 🤝🏼
@woldemord15393 ай бұрын
Hey man love your Videos, when will competing again ( outdoor) / is your injury any better
@willbergmanntrack3 ай бұрын
Fully healed for over a year now! I completed all year since January.
@YoungMinistry3513 ай бұрын
What do you reccomend for off season trainiing for the 400?
@willbergmanntrack3 ай бұрын
Priority should be increasing strength in the weight-room and building an endurance base with long hills and grass runs. My best advice would be to work with a coach if you want to maximize the offseason. I’ll also have some videos on that later this summer.
@SunOmega3 ай бұрын
Hi Will, with you 0.96 10m fly what was your 100 time?
@willbergmanntrack3 ай бұрын
I have ran 0.94 this season in training, and my 100m PB is 10.59
@SunOmega3 ай бұрын
@@willbergmanntrack do you think the rule people saying about 1.00 10m fly convert to 11 flat and so on is true?
@willbergmanntrack3 ай бұрын
It’s a loose comparison, but fairly accurate! It all depends on how good your start is. For example I’ve known sprinters who can go 2.90 in the 30m fly but only run 11.1, just because of a much slower 0-30.
@SunOmega3 ай бұрын
@@willbergmanntrack You need good speed endurance too right? Cause if i only hit a 1.00 10m fly i need to hit that 3.00 on 30m fly and so on
@willbergmanntrack3 ай бұрын
@@SunOmega Yes 100%, all components are important to run a 100m fast. I would say top end speed and speed maintenance will always reign supreme.
@rolandtupola3 ай бұрын
Is this a good workout for a 10 yr old?
@willbergmanntrack3 ай бұрын
If you learn how to use starting blocks properly, you can definitely do it. I would focus mainly on flys and regular sprints 👍🏻
@visualsbycj13903 ай бұрын
Why bro so cute
@willbergmanntrack3 ай бұрын
comment something normal: impossible 😭
@Hensley_Jb3 ай бұрын
Rn Ive been doing: 4-5 x 30m 3-5 x 40m hills for accel days 4-5x 50m 4-5 x 70 m for speed days Just started 3x2x150 Will be transitioning to sleds and flys soon but this has helped me get so much faster with plyos, olympic lifts and shorter weight room workouts.
@willbergmanntrack3 ай бұрын
This could be great for earlier in the season/offseason. I do a lot more volume in most sessions, but this one is for peaking so everything is quality > quantity.
@Hensley_Jb3 ай бұрын
@@willbergmanntrack oh definitely. I forget that we’re in different phases. I hope you keep killing it!
@willbergmanntrack3 ай бұрын
🤝🏼
@TheSprinter_93 ай бұрын
23.3 mph. Not baf
@willbergmanntrack3 ай бұрын
I'm pretty happy with it haha, I've ran 0.94 since then as well
@AndersonFassler-jg4zt3 ай бұрын
I’m not sure why you are doing 100s Different distances train different things (All in meters) Resisted 30 - acceleration 60 - Top Speed 100 - Waste of time 180, 150, 120 - Sprint endurance Theres more
@willbergmanntrack3 ай бұрын
And that’s your opinion. There’s far more nuance to the sport of sprinting than simple categories, hate to break it to you! My training is working great for me 👍🏻🤔
@AndersonFassler-jg4zt3 ай бұрын
Yeah I wasn’t trying to argue but to help it’s been proven though if you want to try it out and see how it gows
@willbergmanntrack3 ай бұрын
I’ve used all of these training methods 👍🏻 each has it’s place in an optimal sprint program
@dalelinney8437Ай бұрын
@@AndersonFassler-jg4zthundreds are a waste of time? Proven? Lol, gtfo and get some context.
@willbergmanntrack25 күн бұрын
Fr 😂
@kathleencook30604 ай бұрын
Love your training videos. A real Athleric doing real Sprint traiming .delivering it very helpfully. I will start my speed training much earlier (in preseason). As you say, it is much harder to make gains close to competition period. Just awesome Keep going Please. Thanks Champ!
@willbergmanntrack4 ай бұрын
🙏🏻
@kwaysee4 ай бұрын
Great work mate! Keep chopping wood!
@willbergmanntrack4 ай бұрын
✍🏼
@kathleencook30604 ай бұрын
Awesome!. Champion Mindset !. I am very inspired and will try your training to improve my Sprints. Thank you very much. Go Champ!!
@willbergmanntrack4 ай бұрын
🤝🏼🤝🏼
@gothops26325 ай бұрын
No offence, Will, but the white kid demonstrating those drills on the Atomic speed workout looked way more explosive than you.
@willbergmanntrack5 ай бұрын
? 😂
@DeepakKumar-ls2cs6 ай бұрын
BroWhat is the best exercise to increase power on to track while running in your perspective gym based
@willbergmanntrack6 ай бұрын
Explosive Jumps/Plyos, Front Squat, Power Clean
@ganeshmidde54876 ай бұрын
Whats ur speed ?
@willbergmanntrack6 ай бұрын
500mph
@ganeshmidde54876 ай бұрын
Bro, I don't have much knowledge about these terms... mph means miles per hour? Wt about in kmp?
@willbergmanntrack5 ай бұрын
Haha I’m just joking man. I’ve hit a top speed around 38.3kph or 23.8mph. My 100m PB is currently 10.84.
@ganeshmidde54875 ай бұрын
@@willbergmanntrack lol 😂 okay man! 💪
@kamilcygan72176 ай бұрын
Hello :D I've been watching your videos for a long time and I see that in addition to great speed and great strength, you also have a very muscular figure, so I would like to ask you how many times a week you train typically for bodybuilding and whether you also do any other training apart from strictly sprint training.
@willbergmanntrack6 ай бұрын
I trained primarily bodybuilding style from 2020-2022, so it is mostly just residual muscle mass. I have lifted 2-3 times per week for the past 1-2 years and most just maintain. Purely explosive training for speed and injury prevention, no bodybuilding exercises.
@ganeshmidde54876 ай бұрын
Does sprinting help with height growth?? 😊
@willbergmanntrack6 ай бұрын
No
@ganeshmidde54876 ай бұрын
Whats your height and weight bro?
@willbergmanntrack6 ай бұрын
5’10 160lbs
@CaptainAngelHD6 ай бұрын
Keep up the grind. God bless you and your family.
@willbergmanntrack6 ай бұрын
🙏🏻🙏🏻
@devkanyal95586 ай бұрын
Bro is this will help for long distance runnning
@willbergmanntrack6 ай бұрын
No, this is geared more towards speed and will not really improve distance running
@jselect75026 ай бұрын
Your form is perfect. I subscribed because of your work ethic.
@willbergmanntrack6 ай бұрын
Appreciate the feedback man!
@PaulinaVusovuso6 ай бұрын
Whats the rest in between
@willbergmanntrack6 ай бұрын
60 seconds
@KainoTheKid6 ай бұрын
thanks
@theonlyali26456 ай бұрын
His videos he says it IS supposed to be a lot of rest in between reps
@willbergmanntrack6 ай бұрын
No, not for this workout. The whole goal of the atomic speed workout is to be done in 20 minutes or less, with barely any rest between the drills. For true sprint work however, full recovery (long rest).
@Christian-se5si6 ай бұрын
no you want 5 seconds of full intensity drills and 1 minute of recovery
@jeremybrown72522 ай бұрын
Correct, each drill should be 5 seconds of max intensity followed by 55 seconds of rest, so each drill should be 1 minute apart. You’ll then rest for a couple of minutes before doing the sprints, and the 2 sprints should have a few minutes of rest in between. So the drills take 10 minutes and the sprints take plus the breaks should take about 10 minutes. That’s where you get the 20 minute workout.
@The_exclussive_67 ай бұрын
Hey i have a question im a sprinter who wants to be even faster. I need some help with getting a workout split that will help with speed and acceleration
@willbergmanntrack7 ай бұрын
Sprint fast 3x per week, prioritize rest/recovery, and lift explosively 📈
@mpaqkyele7 ай бұрын
much love bro! you've inspired me!
@willbergmanntrack7 ай бұрын
Appreciate that man! 🙏🏻📈
@4hyrule2477 ай бұрын
can i do this to train for a 300m sprint too?
@willbergmanntrack7 ай бұрын
Yes, it definitely will help you prepare for a 300m 👍🏻
@kiranvallabhuni17447 ай бұрын
Your upper body getting backwards get it perfectly for 90degrees
@willbergmanntrack7 ай бұрын
?
@damon123jones7 ай бұрын
put your shirt on, but your effen fast
@willbergmanntrack7 ай бұрын
Haha, it was 80°+ so not trying to be sweating through a shirt
@Mcdonalds-w1w7 ай бұрын
If I’m not very good am I still able to do the track meets or does the coach pick?
@willbergmanntrack7 ай бұрын
If you are on a High School team, your coach will most likely pick which events they think you’ll do best in 👍🏻 Just ask them
@dev32816 ай бұрын
you will still get to run just get put into a heat that is meant for your speed
@PraveenKumar-zs3bn7 ай бұрын
How many time a week
@willbergmanntrack7 ай бұрын
This workout should only be done 1 time per week max. You would also incorporate some shorter speed workouts/acceleration focused
@oj50098 ай бұрын
I missed a whole indoor season cause a hamstring strain it got better but I’m still not rehab hopefully I’m better by outdoor
@willbergmanntrack8 ай бұрын
Take rehab seriously and you’ll be back soon 🤝🏼📈
@maxwang778 ай бұрын
Hi, your videos are very motivating! I need some insight on my event choice. I’m a sophomore in high school and my goal is to run D1 like you. For my sprint events, I run a 53.9 400m, 38.2 300m and my 30m fly time is a 3.33. For my distance events, I run a 1:27 600m and a 19:50 5k. Do you think I should continue running the 400m or should I switch to the 800m?
@willbergmanntrack8 ай бұрын
Have you ran the 100m or 200m at all? Just wondering your times on those for reference
@maxwang778 ай бұрын
@@willbergmanntracknever ran the 100 but 200 handtime is a 24.7
@willbergmanntrack8 ай бұрын
I would try out training primarily for the 400 but run and 800 in a meet to see where you’re at. If you’re anywhere close to sub 2 I would pivot to focusing on that! It also comes down to which event you like more if you’re really trying to get to the next level with your training.
@tarikthornhill10159 ай бұрын
Is that the depth you usually squat to?
@willbergmanntrack9 ай бұрын
Usually a little bit below 90°, these weren’t full depth
@vespidbloxgamer9 ай бұрын
Fr though the edit is fire
@willbergmanntrack9 ай бұрын
Thanks brotha 🙏🏻
@sarchee31549 ай бұрын
hi, what is your time for 100m?
@willbergmanntrack9 ай бұрын
11.07 from April 2023, looking to decrease that significantly this season 📈
@SWOOP_689 ай бұрын
Great content! 👍🏾
@willbergmanntrack9 ай бұрын
🙏🏻🙏🏻
@torrent2229 ай бұрын
best tf edit i’ve seen yet keep it up
@willbergmanntrack9 ай бұрын
Means a lot bro 🤝🏼⚡️
@201smak9 ай бұрын
i run 11.7 as in 8th grade u think i got what it takes
@willbergmanntrack9 ай бұрын
That’s a great time man! When you say “got what it takes” what is your goal?
@201smak9 ай бұрын
d1 my brother runs 10.4 but hes a senior@@willbergmanntrack
@willbergmanntrack8 ай бұрын
If you put in the work in training and in the weight-room over the next few years of HS you can 100% make it D1.
@201smak8 ай бұрын
thanks man my times are already dropping@@willbergmanntrack
@allenyoung348310 ай бұрын
epic!
@willbergmanntrack10 ай бұрын
🙏🏻
@SinDog310 ай бұрын
Excellent video. prev comment from Andrewjoyce7374 was on point. You have a really quick acceleration. Suggestion video for X factor. My son only been running track for only two years and now running for D2 program thank to Feed The Cats. My son's X Factor workout is jumping rope for 1000 jumps if he's not doing anything else for xfactor. Most of the time he does jumping rope for 500 jumps, then 2 sets of 50 (very light ) standing hip flexion on a low cable or resistance bands. Last, one set of 25 bent leg toe raises (seat toe raise if you have a machine). Keep up the hard work , stay rested and have a great season
@willbergmanntrack10 ай бұрын
Love this comment, tons of great ideas and insights. Appreciate the support! 🙏🏻
@dustydecker10 ай бұрын
Nice work! I'm practicing on a hard surface as well. Trying to run like you!
@willbergmanntrack10 ай бұрын
Make sure you’re mixing in work on grass/lower impact surfaces as well! Appreciate the support man 🤝🏼