Workout Wednesday: Florida Elite 400m Squad

Watch more workout videos here: bit.ly/2JLVceY
FloTrack took a trip to Gainesville, FL in 2018 to watch the NCAA leading men's 4x4 team get in a volume workout.
The Workout:
Group 1 & 3: Kunle Fasasi, Jabari Hill & Ben Vedel, Cole Johnson
2x200m w/ 30sec rest
Circuit Drills
500m
Circuit Drills
500m
Circuit Drills
3x100m
Group 2: Grant Holloway (Did long jump and hurdle work prior), Chantz Sawyers, Cory Poole
450m
Circuit Drills
450m
Circuit Drills
3x100m
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[@kingo4415]

I am a 48,6 quarter miler from Czech republic. I have to say that I have never seen anything more painful than this volume workout.. I feel lactic acid in my hamstrings just by watching this :D

[@The_Word_Word]

All have sinned and fallen short of the Glory of God. We broke Gods commands and now we are all deserving of Hell a place of torment and can’t do anything to save ourselves, but that’s why Jesus died on the cross for our sins taking the punishment we deserve, was buried and then rose the 3rd day. You can have eternal life with the Lord if your Believing in the Gospel. Repent and put your trust in Jesus before it’s to late.🤍

[@washed0w050]

@@The_Word_Word why

[@Ma21L]

@@The_Word_Word the hell has this got to do with 400m??

[@MatthewKGarr]

That tall dude looks soooo damn smooth when he runs it’s crazy.

[@dedgar6161]

ben vedel! i think hes the Norwegian 400m record holder

[@nathanstutoring]

@@dedgar6161 No Karsten Warholm is the Norwegian 400m record holder

[@jakem4836]

@@dedgar6161 dang.... karsten warholm has changed up

[@prtsv7]

8:34 he says he is from Denmark

[@zweitezl5225]

its the way his body is shaped and the way he moves alongside it

[@SPVLaboratories]

that is not at all what it looks like when I run a 27 second 200 lmao

[@OlympicSeason]

SPV Laboratories stg 😂😂😂😂

[@dubrider]

SPV Laboratories 😭

[@ivoryas1696]

SPV Laboratories That's what it looks like when I run like a 35 second, ngl

[@reywilli8892]

Ok I feel better too

[@romonlogan]

i swear. they cruised it so slight

[@dedgar6161]

Chantz, the Jamaican guy, went to a nearby high school (North Carolina) and I got to watch him run/run on the same track (never against him lol) and he's a beast! Nice to see him doing big things

[@047Kenny]

Seeing this just gave me a lot of memories from the club track I used to run. Good times.

[@ZachLarsenMedia]

Vagina Crusher love the name

[@mbarks217]

Good times. No pun.

[@aminlkasri2242]

Please my friend, I am a sprinter runner here in Morocco. I want an idea about training in America ??!

[@lukephillips3883]

Man that dude ran 68 for a 500 easy as hell. He really should try an 800. Build a little strength and keep that speed sharp over the season and he’d be really good.

[@prestonmatthews725]

It’s kind a scary and they said it was “cold” out.

[@riccardogiovetti]

i don't understand why you americans think you need "strength" to run longer distances. is it that you don't have words ton express that concept or you really think the physical quality required to do longer races is "strength". it is clearly not. the 800m is based on 2 qualities: one is called aerobic power, and it's the capacity of your aerobic system to work at high intensity without producing lactate. the other one is lactate power, which is the ability of producing high intensity efforts, while the lactate in your muscles accumulates. the more efficienct your lactate system is, the more lactate can be tolerated and used to produce energy. Strength has nothing to do with that

[@mingyusung4000]

@@riccardogiovetti What you are talking about is exactly right, but in North American track coaching that lactic capacity is often called “strength”. Not entirely sure why, maybe because it represents something a little less fast than “power”. Simply difference in terminology.

[@simon89889]

My 200m PB is 22.1 but I could not run 27 second that easy... Middle distance is a mysterious field for me... Each time I watch the world class competition of 800m. I just could not realize why even though their speed is slower than me, they could still run a speed of 100m 12 sec like jogging...

[@tomedwards5910]

I have been trying to figure it out too. There body probably figured out every efficiency that it can. It’s like they have figured out how to move their legs at a good speed without using much muscle tension. They say for the first 50 meters the one who is winning is the one recruiting the most muscle, but after that the one going the fastest is the one recruiting the least.

[@moritzwoithe8707]

The First 50m of a race Are not lactic thats why it doesnt matter how fast you go for the following of the Race

[@1fastmex]

I ran the 200,400 at a major university and mannnn I don’t miss these workouts!

[@1fastmex]

MITCHELL HACKSTEDT university of arizona

[@cornydad]

They made those 1:10 500's look easy. They said it was cold, so I'm guessing it was about 75 degrees.

[@PresbianTier]

No it was in the 50s.

[@zoegreen905]

That's not cold

[@prestonmatthews725]

Yeah I was like what the hell. They have an awesome program. What’s the tall white guy’s name from Denmark?

[@pascanlons400kg8]

@@prestonmatthews725 Ben vedel

[@prestonmatthews725]

Aaron Malone thank you!

[@tanmay_.7]

Watching this before my volume workout!!!

[@KiLLED5639]

I used to be as skinny as these guys at one point. Well, needless to say, many beers, energy drinks, sodas, rice and chicken meals, wendy's Dave's doubles, Domino's pizzas, chinese food takeout, Chipotles lunches, chocolate chip cookies, rum raisin and cookies and cream ice cream later, well, you get the point.

[@goddessallurera3240]

You and me as well ! Granted, we can make it happen and get back into tip top shape!

[@ryankelly2361]

Don’t just give away your training secrets.

[@c.rucireta4755]

Me wathcing them running a 200 in 27: ok I can do it. Me after realizing that they're running 2x200 with 30 sec. rest more 2x500 and 3x100 with circuit drill rest: IS THIS EVEN POSSIBLE

[@casinoJ.]

That tall guy with the navy blue shirt has beautiful running form. He’s so relaxed and it’s just amazing to watch. I’m all over the place w it 😂

[@mingming7018]

Instead of having a timed rest they do drills that right there is separating the boys from the men

[@amblincork]

silly remark that ignores purpose of ' recovery'

[@mingming7018]

@@amblincork ever heard of active recovery it's better

[@MMABeijing]

sprinting is not about that mindset,

[@user-he8rl4sm3k]

@@mingming7018 active recovery is for your days off. I'd rather get full rest for a quality rep, that's seriously what sprinting is about

[@edmondnkwain9754]

@@user-he8rl4sm3k exactly why they elite sprinters and your not bro

[@byrdssportsperformance9244]

Why does Flo track always show Tempo conditioning workouts. We want to see what makes them faster. SPEED WORK

[@jonathannorton2931]

This type of stuff makes them run better times than the speed work. The form and the strength work makes them run faster

[@Boogeyman-lj5dw]

@@jonathannorton2931 I think he meant for sprinters like 100m 200m instead of 400m conditioning which is what they do to make them faster

[@user-he8rl4sm3k]

@@jonathannorton2931 speed work makes you faster, that's it. Speed comes from applying force to the ground, which comes from strength and form

[@user-he8rl4sm3k]

@@Boogeyman-lj5dw The 400m is still a sprint, which is why the fastest 400m runners are also fast in the 100 and 200

[@tylergilman1993]

@@user-he8rl4sm3k ​ Speed is stride frequency times stride length. First thing to go when you go lactic is stride frequency. Easily solved by increasing lactic acid tolerance, which is what this work is. Speed work only really affects top end speed and ATP/Phosphocreatine capacity, which only matters for the first six seconds of a race. It’d be pointless to train long sprint guys with much speed work since it will matter so little in the face of a 45 second race.

[@azsegrxdhtfgvijnkomlewrhtg9508]

Wow, that guy in the blue looks to be about 40 years old keeping up with those college kids at a high level. Very admirable.

[@kylejones5739]

Hell of a workout.

[@bepstein16]

Idea - Include the rest time for Hassan in the description above. How long is he resting, we know how long his runs are. Include the rest times! Doing a great job!

[@af-aviatorsebastian9394]

Did this program yesterday but as a broken 450 🔥🔥🔥🔥

[@kunjumuhammed9932]

Great coach thanku 🌹

[@ramiegamil7425]

Grant!!

[@lerrygindgren2076]

Ramie Gamil lol he just does everything

[@SubscriberswithnovideosC-ok7wv]

*For once, Florida man didn’t do something weird.*

[@All_for_one100]

Sshhh!! Dont give them ideas

[@choseno2161]

As soon as I saw the 27 pop up I understood why I’m on jv

[@marckensonjoseph1279]

Do Michael Norman next please

[@CaioGois_]

vamos que vamos....

[@victor1hbk]

the grass from the middle of the track is in good shape lmao hahahaha

[@kentheadley2400]

Are these workouts switched back and forth day to day with?

[@awsedr122]

Corey Poole? Shoutout Jersey man best of luck

[@richardkimbro3547]

Imagine making time on each one

[@dashanebrown9564]

Those 500m were pretty decent tbh

[@hocinyahi5463]

thank's please what is teh period and phase workout this sessions

[@nibirbarman4793]

Can anyone send links of videos like these 400m speed endurance workout of American athletes

[@ianm8218]

Are these guys casually jogging 27 sec 200?

[@rocstarnol]

Yeah

[@bryceodom3386]

i guess i’ll try this thing

[@margaretgooden8905]

How can someone join the club,pls send me the information for the club

[@BobBob-uv9fq]

55 love my running,but my calf keeps going ,got tri athlete training me so swimming and cycling to tide me over I’m a kp and think my calf is getting overwhelmed

[@masterbates1193]

Beginner here trying to start 400m centered workouts, any resources or tips for load progression?

[@elijahebbert6884]

All beginners should focus on max velocity first.

[@LuisSanchez-oh1nl]

Grant Holloway in a Florida video? I thought he went pro like last season or something. This is another old vid-

[@derekmanzo3517]

probably old

[@lemuel4987]

How they gon make new ones rn😂

[@LuisSanchez-oh1nl]

KCinnko mhmmmmmmmmmmmmmmm- alright you got me there you got me. I’ll give you that one 😂

[@gokuljaras1998]

Ram Ram

[@uptamistik]

3:13 where can I find the full soundtrack, please somebody?

[@soc2168]

Darude - Sandstorm

[@uptamistik]

@@soc2168 You sound as old as your comment.

[@calebbecker9706]

Tall guy in the blue shirt could maybe improve his efficiency by keeping his hands a little closer to his body and not so much out in front. More specifically keeping his shoulders more relaxed and elbows back

[@bilal7217]

Hello, Is there anyone here who can give me a complete training plan from beginner to advanced so can run run like these guys. Thank you and much appreciated😊

[@Jordanthecool7]

I don’t have an advanced workout, but here’s a beginners one : 1-2 lap jog around the track Stretch High knees Jumping jacks Leg swings 3-5 50 meter sprints ( with a break in between each one )

[@TrentonCS]

Hmm idk you’d think during the rest you went them to get to a complete standing heart rate

[@ismaelortiz4091]

i thought a broken 400 is u run an all out 300 then get a 1 min recovery then all out sprint the last 100 meters

[@kunjumuhammed9932]

Am also 400 Mtr athlete

[@alphonsokoukou1596]

Hi

[@mapleleafer74]

WHY DON'T YOU MENTION THE TIMES OF THEIR 100'S?

[@vinityadav68]

Sir her day ka workaaut

[@kkouz45]

Go Gators!

[@Ninetails6o]

Can anyone give me the workout they said in this video pls?

[@Dre4skii]

Just look

[@ivanchacon9194]

Y la CUARENTENA Lptm!!!!!!!!!!!!!!!

[@nategwaupo]

When they jog 200’s that you run 😂😳🥺😢

[@mesharrogers6392]

If you can't easily run a 27 which is HS girls time idk what to tell you😂😂

[@eeshanbhat1014]

How much is their rest?

[@thatnativeking1333]

Eeshan Bhat 4 minutes.

[@king-qi2ks]

Flotrack always posts old stuff from 2 years ago 🤦🏾‍♂️

[@sourabhnaik5086]

Hii sir I'm athlete of 400m please send me sir 400m daily workout schedule for national level please sir

[@Kishaolin]

I run 100m but 10.8 if there is a scholarship please tell me I will send my details

[@jalen744]

Message them on Instagram or Facebook call them if you find out one of the coaches numbers

[@BDR-yo6ss]

You don’t need sub 10.25

[@BDR-yo6ss]

A 10.45 with 3.0+ and a good record and schools will be interested

[@atlbackin82fool]

Schools are different. Each school has a standard for each event. You should be able to see their standards on their website.

[@Terrick_Johnson.]

Jalen Walters-Thornhill 10.6 guy class of 2020 just got a full ride too North Carolina a&t‼️ion know wat ur talking bout saying 10.25 knowing only bout 5 high schoolers a year run that

[@chrisjones245]

...hit me... hit meeee. with... those...with those... laser ... lazer....lazer.... hit me...

[@chrisjones245]

I decide my height

[@1dayullsee]

.....I play soccer and watching this all I can say is.... f*ck that.

[@newgoliard6059]

The 70's porn music makes the workout better

[@dimitarpetkov4630]

how many of you believe in this 200s rest, they run for 27 sec to finish and after 30s they are in second 200s to start again... if you are training 400m you'll know that they can't walk/jog 200m that fast

[@mariowatson5376]

Why these top school athletes run so slow during practice? My coach want us to come in at 50 for the first 400m if we running a 500m

[@m4robotx2channel61]

Mario Watson prolly warm up

[@sawtmac]

not all training like that once a week slow probably

[@user-ki4xw2rb8q]

50 for the first 400m? In 500m sets? What is your 400m pb?

[@wilsonfisk6156]

@@user-ki4xw2rb8q man he goes sub 42 on every morning

[@Keepdapocket]

You're lying. If you're doing interval work/step work/endurance work as a sprinter, you will NEVER come in at 50 seconds at the 400m for a 500m step workout. NEVER. And, if you did, it would be once. Especially, in high school. Step/endurance workout for a sprinter that runs the 100 meters would be something like 300-400-500-500-400-300 with 45 seconds recovery per set. And you usually do those at 4-5 sets. For a 400m specialist those steps would be 400-500-600-600-500-400 with a minute recovery (stretching) at 4-5 sets. The only time you're doing 50 seconds in a 400 workout is if you're doing speed workout. Like for a 200/400m specialist

[@npvlogs5884]

fake times

[@peytonleigh7466]

First

[@npvlogs5884]

bro thats fake times 100%

[@oguronoriyuji]

Ill never forgive chinese

[@destinystillarrives3324]

Imagine eating bats 🤦‍♂️🤦‍♂️

[@oguronoriyuji]

Destiny Still Arrives eating bats and shit everywhere cultural revolution at its finest

[@ianm8218]

Or the globalists

[@justinfrancis4621]

Or bill gates for making the disease

[@SpokoSpoko]

Is it happening now? No social distancing? They think they are invincible Goods. Congratulation on self confidence.

[@zoegreen905]

No it's from awhile ago

[@thorodinson7467]

no grant holloway is running and he went pro a LONG time ago so this video is 100% before the rona outbreak

[@stevenclothier3231]

So much for social distancing. Not smart!!!

[@matthewmj480]

Steven Clothier this was 2018 😂🤦‍♂️

[@stevenclothier3231]

@@matthewmj480 My bad! Thanks for the heads-up!

[@Brandonian3030]

Steven Clothier idiot

[@adamwalker597]

moron

[@xend_er6975]

yall he didnt know chill out damn

[@lukephillips3883]

Man that dude ran 68 for a 500 easy as hell. He really should try an 800. Build a little strength and keep that speed sharp over the season and he’d be really good.

[@VinylUnboxings]

Fuck no -every sprinter ever