Workout Wednesday: NCAA 400m Champ Randolph Ross 'Blind' Workout

Watch all workout videos here: flosports.link/3sH5XWK
North Carolina A&T's star 400m runner and NCAA champion Randolph Ross does a 'blind workout'.
The workout is 150/150/300/300, but coach Duane Ross decides to only tell his athletes what each rep is one at a time.
Rest is 6-10 minutes
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[@RB-zj2iw]

Men these type of coaches are rare. Use to be an athlete and wasn't fortunate to get a coach like this who teaches the little details. Notice how he breaks down what they're actually to do; not just running fast times. That's a true track coach. Those student athletes are all blessed

[@blainenewton7188]

Outstanding. Coach Ross is awesome. And Randolph is a guy that's impossible to root against. Hopefully, he'll go at least 43 low this year.

[@n88te]

definitely will

[@timmytheinventor4746]

So he'll at least set a WR this year. Right.

[@DuckDodgers6520]

@@timmytheinventor4746 in a relay the fastest 400 split ever is 42.94, and in open 400m its 43.03. 43 low is not a world record

[@timmytheinventor4746]

@@DuckDodgers6520 43 low. 43.03 is 43 low. I assume the original commenter is talking about the open 400m.

[@VQmkesstuff]

@@timmytheinventor4746 you know he’s ran a 43.85 last year right

[@leonbullard]

Imagine a practice where you come through 200 in 21... and then throw down an 11 for a *32* 300!!!! Reminds me of never 😂

[@jonathanalleyne2917]

(4:30) "now forget about that one and get ready for the next one "😂😂

[@eternalnjem]

Track ain’t no joke 😂

[@littlesam6280]

Jesus Christ loves you all please repent

[@Glitterman12LJ]

Love seeing a father nurture the talent and provide the love for his son despite upholding the integrity of a superb head coach! Fantastic work Coach Ross. Keep up the great work. Love more of these videos.

[@blacktreemedia]

What I love about A&T is that they don’t have to compete in the SEC and they learn to just compete against their own best time. Good training for being the best in any situation

[@cavaleer]

Great point. I was wondering who was behind this recent A&T success. Now it all makes sense. Coach Ross is brilliant.

[@eternalnjem]

He runs like a mid distance runner but has speed of a sprinter

[@n88te]

400m champ type of person

[@jefui1]

Very efficient

[@eternalnjem]

@@jefui1 saves energy

[@edmedlin2109]

I never get enough of this. To me, track and field is the purest test of speed, strength and endurance. There’s no artistic interpretation or things like that. It is one man or woman, running as fast as possible or throwing as far as possible.

[@anne-lauriejean-louis2071]

It’s a disgrace this sport isn’t popular unless it’s the Olympic.

[@matthewkaram9615]

@@anne-lauriejean-louis2071 yep we will change that soon🤝💯 promise u that.

[@Mylc03]

@@anne-lauriejean-louis2071 I think you don't follow the sport well enough to know that, in high school across the country, track is THE most popular sport for girls and 2nd for boys.

[@seanlewis1011]

@@Mylc03 not really true

[@anne-lauriejean-louis2071]

@@Mylc03 I meant popular in terms of viewership. I wish people would gather around a tv and watch their favorite track athletes compete like they do with football, basketball, baseball etc. Though track is very popular in high school , I know many high school athletes run track in the off season for their main sports. For instance they’ll run track after the football season is over.

[@horsepower33]

Randolph is cute. Super fast. Rooting for him. Love to watch him and Bryce Deadmon run the 400m. Appreciate these type of videos FloTrack. "now forget about that one time to get ready for the next one". #SeriesOfOne "your 90% is going to be different from his 90%. I love the fact that you're willingly to compete with him." Junior, putting in that work. But Senior. Ross is clearly an excellent coach.

[@prestonmatthews725]

I love track and field. It’s such a beautiful sport. It tests you at every level. Awesome workout

[@Cmass9]

3:50 “TIGHTEN IT UP AKEEM. RELAX!” Guy which one 😂

[@jonathanchoi8727]

tighten up the stride/arms. relax the breath and body

[@Cmass9]

@@jonathanchoi8727 I figured that was it, just sounded funny

[@elijahebbert6884]

@@Cmass9 it would be better if he said compact

[@acetofresh1]

Loved this guy with his phenomenal speed, and also Duane Ross doing what he was doing in the NC and T program. But the wherabouts failures and tampering were unacceptable and it's beginning to form a trend in American athletics, and none of the athletes and powers that be are calling it out.

[@iTzReloadedLeaguexD]

Loved this one, Joseph Fahnbulleh and the gators next!

[@d2haze]

My coach was just like this in college and it’s a brutal mental game. Me & my teammates used to spend the warm ups worrying like crazy 😂

[@triniboy05]

Such a humble young gentleman, I think that’s the most important thing in all of this. Beautiful to see, God bless ‘em.

[@abhirambv3976]

Need more this type of contents

[@antwanjames5101]

Need more of this content 🔥🔥

[@littlesam6280]

Jesus loves you all so much please repent and believe the gospel. Jesus died for you to be saved

[@prestonmatthews725]

Agree

[@prestonmatthews725]

@@littlesam6280 miss us with that BS. Too many injustices in the world and he sits idly but I guess that’s apart of his plan too eh?

[@Jj_2723]

Randolph has amazing form. He looks so smooth and natural. Probably the best form I’ve seen from the new generation of runners

[@youwild00]

Putting your hands on your knees is instinctive and the best way to recover. Regardless of what these coaches tell you.

[@abhirambv3976]

Waiting for this one 👍👍

[@SirCentex]

Looks like a great environment to be successful

[@sydneymav]

tru

[@Tribeofjudah89]

So proud of my home State College we always had the potential and the talent is just wasn't my time yet now we're here to show the team that been dominating like lsu-florida state Florida Gators Texas A&M

[@littlesam6280]

Jesus Christ loves you please repent

[@tyronesmith6112]

Randolph runs a great curve

[@t.k.1319]

There’s a business takeaway here: focus on what’s going on right now. The most important work you’re doing is whatever you’re working on right now.

[@tonypartridge7085]

My old stompin grounds! Gboro!! Aggie Pride!!!

[@Tamisvideodiary]

Love this!!

[@tdmaker85]

That was Awesome

[@samuelarailoajunior696]

THAT 150m start was soo fast

[@WadeRHill]

Best coach I've seen, hands down🙌

[@realspitter2727]

Edrick Floreal Texas sprint coach?

[@brianrobinson1412]

Randolph is SOLID! 100% heart

[@gns3185]

How does his father allow him to have a wear about failure suspension ?

[@matthewkaram9615]

Thank you sooo much for this one💯🤝

[@littlesam6280]

Jesus loves you all so much please repent and believe the gospel. Jesus died for you to be saved

[@matthewkaram9615]

@@littlesam6280 facts

[@CoachPKtrack]

Facts

[@esronmills825]

Teamwork👊🏿

[@ianm8218]

Behind the scenes where the real work is done, that looks tough

[@patrick7228]

Aggie pride! Let's go!

[@littlesam6280]

Jesus loves you all so much please repent and believe the gospel. Jesus died for you to be saved

[@halwaneellis2405]

Up up Ross....Ratings enuh Shemar🇯🇲

[@RamboTheCEO]

He's literally timing the 2nd 100 going into the 3. I believe if I would have discovered this error about my own running I'd be a quarter All-American. Anyone can blast out the blocks but that 3rd 100 is where people get gapped. Running someone down that's running 44 ain't happening if u 10 meters back.

[@cavaleer]

SERIES OF ONE.

[@romeheux]

Aggie Pride!!!!!!!! You know how we do!!!

[@gregoryprince2616]

That’s an excellent way of looking at it….a series of one. If you know how many reps you are doing, you will pace yourself.🤔

[@gregoryprince2616]

@@RB-zj2iw No it’s not.

[@mrusurped5597]

Dem boys fast af

[@Tamisvideodiary]

Okay this is beautiful!!!

[@rastaastablasta1383]

These guys strut faster then I full on sprint

[@omargindraw4558]

Great Job Coach try to help my daughter in her 400 what’s is the rest in between 400 and 150?

[@teamcamel1755]

Nice work out that's what my son does as well 👏 👍

[@littlesam6280]

Jesus loves you all so much please repent and believe the gospel. Jesus died for you to be saved

[@jessewells3731]

Go Junior!

[@TheAirynDolce]

Don’t forget to change into your flats Ross!😂

[@mossab8209]

Can anyone suggest some books that are used by professional T&F coaches?

[@Stan0619]

The underdogs became the top dogs🚀🚀🚀🚀🚀🚀

[@keongraham7115]

6:55 Oh my goodness. If I ever heard my coach say “Once I get what we need…” on 300m workouts, cuhhh I might drop the sport

[@danialfarhan5455]

what is the time for rest between rep

[@alptanrikulu4373]

this is true hell

[@dikeriun]

What’s the recovery time in between 😬😬

[@Tribeofjudah89]

We're he get his spikes from

[@user-cn8vj5rs5c]

Man, this is some 4d mental chess right here

[@jaychino3332]

Hey that’s my team

[@bradynanderson4907]

Wow

[@weljenks]

Glad to see he can get some NIL deals. That’s probably why he didn’t go pro.

[@disorderlyconduct3067]

How are NIL deals looking for track athletes , they're only vocal about football NIL deals.. 🤔

[@dowansulton123456]

Is this workout ok for a beginner or does any have any recommendations?

[@matthewkaram9615]

Pro advice have a smart year plan do as much research as u can. Train with purpose but really have a year training plan. Yes u can do this workout just don’t over use it

[@zber9043]

You need 2 years of training at least to do this at a similar intensity. You could do thus workout but only do 1 x 300 in years 1 and 2.

[@matthewkaram9615]

@@zber9043 2 years 😂 this workout ain’t that crazy depends on u and how fast u go. If u very new make sure u do lots of repeat reps of hard smart stuff

[@Mylc03]

Workout itself as possible to do, however, at the same intensity, you might be asking for trouble. You have to have a goal and then adjust the workout for the goal.

[@ariapplefarm]

@@zber9043 2 years is crazy i was doing this within a month 😭

[@user-td4kb6dl9l]

有料

[@dalecarico973]

How much rest??

[@chrisvarelabenitez4690]

6-10 minutes

[@patlevv7382]

Been there BRUTAL 💩‼️🆗🆒

[@jonathanchoi8727]

Does Coach say "Stand the Turn" or "Stay on the Turn"?

[@kyngnick8723]

Sounds like stay on

[@chrisvarelabenitez4690]

Stand up. Gotta get used to running smoothly on the back straight and work on form. No wonder these guys are legit on the 4x400m.

[@totallyraw1313]

He's showing his spike plate to Jesus!

[@carterbliss6568]

9:40 pause

[@DIIMok]

what in means - "blind workout"

[@Princepullapart]

WhY Hasn’t Leanord Mustari Ran in the outdoor season

[@dior1464]

I think he’s injured

[@MVGFMUNIVERSE]

MODIVATION

[@TrackFarmer]

is there any benefit of doing a 'blind workout' over telling the whole workout?

[@sumonkoley7807]

Sir admission please

[@blackbugizrearshahdra783]

Jio

[@MrORIGINAL81]

More men sprints videos

[@torianobess9012]

why all the talking about breaking the WR?Puts too much pressure on the athlete

[@littlesam6280]

Jesus loves you all so much please repent and believe the gospel. Jesus died for you to be saved

[@CorbanMcG]

Amen!

[@Luwabi212]

Go away

[@CorbanMcG]

@@Luwabi212 You go away

[@gudlukkay]

Foh

[@Speedymisha]

Oh god that chomping noise of chewing gum is so annoying. Great workout though

[@BigfellaAutoExpress]

dude was definitely on drugs lmao how do you throw down back to back 15's in 150m then a 32 second 300m in practice thats near impossible so he can recover and crank out another one at race pace in practice lol wtf lmaooo

[@Speedfirst]

I'm not ashamed of the gospel of Christ, for it is the power of God unto salvation, to everyone that believe, to the Jew first and also to the Greek. Romans 1:16

[@matthewkaram9615]

Amen

[@asabifatosin1150]

Who is this? A spy? Why is he there filming their training/practice? What’s with all the questioning of the runners? What exactly is the purpose of this?