CRAZY 400m Workout | SUB-48 PROJECT S2 E10

[@TalHamel]

What exactly are you training for? Championship season? A certain string of meets? been vaguely watching for a sense spring. Im currently going into my senior year of d1 running current Prs. 20.87 and 47.1. Your content is good especially for high schoolers who might have the tenacity to be good but dont have the proper coach. Would love to talk more.

[@SimonShawk5]

I'm training for a random string of meets around April/May, will probably go compete at the D3 last chance meets that my college always went to to get good competition at the end of the season. Mainly training at this point because I enjoy it and want to test my limits + figure out the most effective ways to get faster. Dang, you're very fast. I appreciate the compliment man, I hope to see you around the channel and you can always reach out on email or Instagram

[@jacilugo9434]

Another great video! 🔥It’ll be interesting to see how the new training is gonna go for you! Good luck 💪🏻

[@SimonShawk5]

Thank you very much!

[@DanielBIngle]

9:26 I do all my running at the track clockwise now it definitely helps with imbalances.

[@SimonShawk5]

It's a good move!

[@nico-xi6ux]

Go on bro you got this

[@SimonShawk5]

Yessir thanks for the support

[@royalronniee]

Need that vid about the best workouts for the 400 asap

[@SimonShawk5]

Working on it!

[@magilltracklife]

I would love to hear your take on the current circulation of track spikes!!

[@SimonShawk5]

I wish I could but unfortunately spikes are too expensive right now so I can't test enough of them to really be able to give my thoughts. Cody Bidlow has a great breakdown of different spikes at sprintingworkouts.com/blogs/track-spikes so I'd suggest checking that out

[@Nicoto]

I just did my first hard workout of the winter preparation. It was only 200 - 250 - 300 - 200 in 25,9 - 31,9 - 41,8 - 26,5 with 8 minutes between each rep and it felt awful. I even ended throwing up, because my body is just so bad in handling lactic acid... During the reps I feel strong and smooth, but in the pause my body can't handle it. I hope its getting better as I also want clock a low 48 next season 🔥

[@SimonShawk5]

That sounds like a very painful workout 😳. I know what you mean, the acidity really hits you once you stop moving. That's a great goal, good luck to you and I hope the pain and suffering ends up being worth it!

[@Ace-yh6dh]

Hey I was thinking about getting the photo finish timing system because my freelap just broke. I think it would be great if you could make an informational video talking about everything that it does. There isn't much content out there on how it works so I think this would be very helpful.

[@SimonShawk5]

I'll add it to the list! Thanks for the suggestion. Sorry to hear about your freelap, that's unfortunate

[@VlastimilKyska]

Ok lets see on wath you improved 💪

[@TheFishyFisher]

Signed up just now, trying to get sub 53 400

[@SimonShawk5]

Sweet, I look forward to our call!

[@XX-yl8eo]

Yo when you’re doing your acceleration workouts. Do 5-6 30 meters as it will improve you acceleration, transition and quick foot speed. It helps race in the 100m and especially the 60m

[@ltorrestrack]

For the flys, did you keep using "photo finish" to time them? This time just using the phones as timing gates?

[@SimonShawk5]

That's exactly right!

[@NotReelHudd_16]

What spikes do you use? Another banger video btw 🔥

[@SimonShawk5]

Thank you very much! I use the Superfly Elite 2's, I've bought them for 2 seasons in a row and loved them for both. They're not as stiff as something like a max fly or the newer Adidas spikes so they theoretically might be a touch worse in the short sprints but they're a bit more affordable and I find them very comfortable. If you pick them up, keep in mind I got mine .5 a size bigger than my usual shoes

[@pierredeutschlander6578]

Bounds suck honestly 😅 Never got the hang of it

[@SimonShawk5]

I hear you 😂 I used to love them because I was so injured for so long that once I could actually do them it was a huge accomplishment for me, but at the moment I'm not feeling them so much

[@gauthamm3633]

Yo love the vids My coach gave me a workout maybe you should try it sometime Workout: Warm up activation/drills 1x300 meters fast then 15 minutes recovery 5x60 meters (20 meter acceleration into 40 meters top end velocity) set up cones each 10 meters 6-7 minute recovery each 60 m rep I'm glad i missed this one. Absolutely devious

[@Jacobsprints]

I think the pelvic position your talking about has something to do with a thoracic tuck

[@SimonShawk5]

Yeah sounds like a similar idea

[@SubzeroFlips]

I ran 56.73 in the 400m last year. How possible is it for me to run sub 54 this season?

[@SimonShawk5]

I don't know your exact situation but I think it's very possible. As times get faster it gets a lot harder to improve but a jump from 57 to 54 is 100% possible. If you stay healthy, work on max speed, get a bit stronger and more powerful with a bit of lifting and jumps, and get good at foundational form drills like A-walks, a-marches, a-skips, and ankling/dribbling, I bet you could reach your goals

[@SubzeroFlips]

@SimonShawk5 Thanks! Since the beginning of last season I've gained about 10 pounds of muscle and my vertical has increased a few inches so I'm hoping it'll transfer over to sprinting

[@kyjuan8654]

Love you videos man, I think you should start doing some over distance training for a couple weeks and cut down on the sprinting

[@slimjakey]

Agreed, I think he's frying his CNS a little too much.

[@SimonShawk5]

Like I mentioned I'm making big changes to my training coming up. Thanks for the suggestion!

[@kaiphan6335]

are you going to get an activator belt

[@SimonShawk5]

I want to, it's on my list

[@hermytools]

🙌🏼💪

[@SimonShawk5]

Thanks for watching!

[@lesprinteur3144]

Why are you doing 10m as a 400m runner ???

[@SimonShawk5]

To target the specific quality I'm hoping to improve. Just like how a 100m sprinter wouldn't only run 100m dashes in practice, a high jumper wouldn't only high jump in practice, and a 5k runner wouldn't only run 5k's in practice. If my early acceleration is weak, I'm gonna practice that. If my top speed needs work, I'm gonna practice that

[@lesprinteur3144]

@SimonShawk5 Yeah, but no....10m is nothing do acceleration work on 30m 40m 50m ayt...10m in spikes at this time of the years....good luck. You should be doing repeat 300m or 150m I don't know but 10m....as a 400m guys in november ?

[@brandonb7362]

Suggestion, cut out all the warm up stuff. We’ve seen the routine many times, it seems kind of like pointless filler at this point. Otherwise good content.

[@SimonShawk5]

Makes sense. Have to consider that some people don't watch every video, but of course I also want to be considerate of repeat viewers. I'll see what I can do, thanks for the feedback

[@pierredeutschlander6578]

I prefer the warmups 😅