Huge Speed PR | SUB 48 PROJECT S2E3

[@mr.latebloomer9616]

Advice from a 47.97 400 meter runner and 1:47.54 800 runner you don’t need the slow 300s and reps in your case when you are doing anything over 200 and 300 it’s teaches you to run slow hell I wouldn’t get benefit from it and I run the 800 you need a good amount of rest and to hit it hard but otherwise love your journey and I wish you the best this season I hope you run your goal this year you been putting in the work keep it up

[@kasper0537]

That crazy good, I hope to be like you someday day

[@tchai91]

I wholeheartedly agree with you. Coming from a completely different angle, more a sprints and multi-events background, with elite 400m runners that I've worked with and spoken to extensively, the best metrix for what will make a great 400m runner is their 200m time and ability. If anything I would recommend training to run the fastest 200m you can (in your case aiming for sub 22) and the 400m times will follow. The only thing I can see the longer, slower sessions doing is making you slow, tired and sick.

[@gilbert3579]

Speaking from experience as a 400m/Jumping specialist I also agree however there is a bit of an argument for longer sessions in terms of programing your training. The greater the VO2 Max the greater the training volume capacity the athlete has and the greater the lactate threshold and clearance. Meaning you can train at higher intensities for longer with less lactate build up. This also directly translates to competition. Furthermore, there is a diminishing return on exclusively training Speed and Power. An athlete has an individual ceiling limit to their max velocity. Meaning once an athlete reaches this ceiling, there is no more speed to be gained until the next cycle of training can commence. Also the CNS system and muscles need a break from time to time, but you don't want to lose your overall fitness during these extended rest/recovery periods. In which case speed endurance or just aerobic endurance is a good filler. But overall yes I agree that focusing on speed and power is the better bang for your buck in terms of training for the 400m.

[@tchai91]

Indeed, I don’t disagree. The main thing I see from 400m sprinters and coaches alike is that they can get sucked into just hammering away at lactate threshold sessions to the detriment of top end speed. I’ve seen that for years and still see that extensively in Britain, although I realise that the winters are not at all conducive to speed sessions, so quite often groups will just want to ‘get the session over with’, meaning slower running and shorter rests.

[@gilbert3579]

@@tchai91 kzbin.info/www/bejne/aGTJppZmjs2fibs This is the best seminar I've seen on the subject (for those interested).

[@erinsethos2613]

Congratulations on the awesome PR! Your dedication and self-discipline are extremely impressive!

[@SimonShawk5]

Thank you very much! I do my best!

[@williammccoy9389]

Hey Simon, I’m a big fan and I would like to give you some advice. I don’t necessarily agree with your long-form isometrics approach. From what I’ve seen, you only use body weight and you hold them usually for at least 45-60 sec. If you are seeking an adaptation in your tendons, then I would not recommend this method. The scientific literature right now emphasizes HEAVY and INTENSE loading, specifically through eccentrics and isometrics to gain any adaptations in tendon structure/ function. With your body weight isos, progressive overload is much more difficult, especially in sport-spec. positions. Additionally, longer form isometrics are totally advantageous if tendon pliability is your goal. Essentially, if you want the tendon to be able to stretch more under high loads, longer and less intense isos are certainly your go-to. However, that pliability takes away from stiffness, which is the most important factor in tendon structure for a sprinter like yourself. I would recommend NEVER going above a 30-sec hold on an isometric again, unless your goal is work capacity at the very start of a mesocycle, and incorporating maybe one or two much more intense isometrics in your warm-up, not cool down. Weights might be ideal, but if you push against a wall in a calf raise position, for example, a high level of mechanical tension will be present. Definitely ease into them; an 80% warmup to the 100% push on an intense isometric could save you some pain. Also, I have seen you talk about how doing slower, higher rep exercise can sometimes be dangerous for a sprinter because your body might start to code for slow twitch muscle fibers. If you do a few minute long plus isometrics at the end of almost every speed workout, wouldn’t you expect that to tweak your recovery somewhat, and confuse your body’s adaptive muscle fiber coding? I understand it is early in the mesocycle for you and I have no clue what your overall plan is, but I hope you do transition to much shorter isometrics as I believe they are much more optimal, even as a 400m athlete. Another thing, for your goals, and outside of injury rehab, isometrics and even eccentrics(unless for muscle growth) for your upper body are totally useless. Your arms will never experience the stretch shortening cycle during a race, so chasing tendon adaptations in your upper body is totally useless as a sprinter. I know you cited some capillary benefits, which I will admit I haven’t researched the effects of isometrics on this measure, and that could totally be justification for longer isos. Just some food for thought. I hope to see a road to sub-47 series after your crush your goals.

[@lawrencecoop7827]

Good comment. I'm doing heavy isos for my feet. Very helpful for stiffness. Curious as to the capillary benefit with longer form isos. I'm assuming more in that Lunge position

[@SimonShawk5]

Thank you for this detailed comment. I absolutely see the logic in what you are saying and the value in it. This video is a few weeks behind where I am currently, and I did just start adding weights to the isometrics. With that being said, I will certainly give this a lot of thought. I'll do more research and consider my stance. Thanks again for the thoughtful feedback and your kind words

[@gilbert3579]

Cody Bidlow from Athlete.X and JustJumari also have a lot of good workout suggestions: www.youtube.com/@ATHLETE.X www.youtube.com/@justjumari

[@Hodgmeisterpro0209]

I really enjoyed this. Very explanatory and entertaining. Thanks man.

[@SimonShawk5]

I really appreciate that. Thank you for watching!

[@iamtheonethatischosen]

congratssss bro that’s a HUGEEEE PR !!

[@SimonShawk5]

Thank you, I really appreciate it!

[@T1_Strong]

Great PR and quite an excellent thumbnail!

[@SimonShawk5]

Thank you my friend 🫡

[@colbythompson352]

Sick entrance!

[@SimonShawk5]

Thank you!

[@sazarac28]

Great week of training! I built a jump platform that goes on my car lift so I can raise/lower it infinitely. I’m in Ohio if you need a training partner haha. Keep at it love the series

[@erinsethos2613]

Love the intro!

[@Masters_Sprinter]

Great episode

[@SimonShawk5]

Thanks a lot!

[@calouy8764]

What’s your timing system? How much does it cost?

[@justbbice6339]

I'm also curious

[@turellem]

me as well.

[@SimonShawk5]

I use the app Photo Finish Automatic Timing, works fantastically for my purposes

[@pookie2487]

And congrats on the 0.99 Fly

[@SimonShawk5]

I appreciate that!

[@YoungMinistry351]

Nice video man, you are moving. And random question but what do you think about jumproping for ankle stiffness and aerobic fitness in the off season?

[@SimonShawk5]

Thank you very much! I am a big fan of the idea of jumproping. I personally am bad at it so I'd swap it out for extensive pogo hops, but that would achieve the exact same thing. I think building slowly and carefully to a high volume of low-level plyometrics is probably one of the best things an athlete can do, and it is something I have unfortunately neglected to an extent in my training

[@danikhan1411]

Bro the photo finish APP at start shows proper times, but after a few reps on the photo finish ap it sometimes shows a weird time such as 30.12.12MIN, and i dont know how to fix it.

[@LaminJammeh-u9z]

Wow on believable 😊❤❤❤

[@Acreator248]

advice from a 47.88 400 runner and a 20.99 200m runner please go out hard and just maintain a decent pace for therest of the race for example if you run a beggining split of 22 at the 200m mark just maintain a decent speed like a 25 second final

[@benhodson610]

Are those times determining how fast you're covering 10 meters? Not really sure what those times mean

[@SimonShawk5]

Yep that's exactly it! I will add more information on screen moving forward. But yes, it's a 10m fly

[@benhodson610]

@@SimonShawk5 yeah that’s crazy! That would be sub 10 if sustained for a full 100

[@SimonShawk5]

I appreciate it! Yessir, and with good acceleration (which I don't really have yet) and good speed endurance it might just be good enough for a sub 11. Fingers crossed 🤞🏻

[@pookie2487]

How often do you perform those isometrics within your weekly program?

[@SimonShawk5]

On average 1-2 times per week. I aim for 2, and it could go as high as 3

[@Conanbomber5952]

What kind of timing system do you use?

[@SimonShawk5]

I use the app Photo Finish Automatic Timer. Works great and is an affordable alternative to something like a freelap system

[@terraflow__bryanburdo4547]

Why do you run 300s.with two bends instead of two straights? Doing two straights is less joint stress and faster times.

[@SimonShawk5]

That's a great point. In my head doing it with 2 curves was more specific but your reasoning totally makes sense. I'll think about changing that up

[@terraflow__bryanburdo4547]

@@SimonShawk5 Even as an 800 guy I prefer 100s, with enough longer stuff to keep technique. I might do lane 8, but usually do longer stuff as fartlek especially off season.Avoid curves under deep fatigue always . I've been running and coaching 52 years and all those left turns add up! Also doing a few easy reps clockwise can help balance things a bit but of course so so with care and never top gear.

[@DonutDudes]

did you go to olympic qualifier?

[@SimonShawk5]

Unfortunately I'm not even close to good enough for that. If the stars align and I'm perfectly consistent for years, then maybe one day

[@DonutDudes]

@@SimonShawk5 46 is Olympic qualifiers so only a couple seconds off but thats coming from a marathon runner where its not too hard to save 3 seconds

[@SimonShawk5]

That'd be a dream come true. It's cool to hear from a marathon runner, what times do you run? I have a ton of respect for people who can run so far competitively

[@DonutDudes]

@@SimonShawk5 not fast haha around 3:55

[@albertoaguilar9773]

​​@@SimonShawk5is 2 seconds difference a lot of time in the 400 meters?

[@Usr410]

first ❤