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Shawking Performance
Приєднався 19 лип 2013
Making you faster and more athletic.
How I Got WAY Faster (5 Speed Training Tips)
Transform your speed in 90 days 👇🏻
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Відео
5 Speed Training Rules That'll Make You Faster QUICKLY
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Our Last Chance
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I Finally Broke 50 In The 400m
Переглядів 15 тис.2 місяці тому
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400m Sprint Training Week - Fast 200s, handoffs, and meet day
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400m Sprint Training Week - Speed, lactate work, handoffs, and more
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Massive 400m PR
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400m = Pain
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My First Outdoor 200m + 400m Races
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400m Sprint Training Week - Speed, lifting, lactate work, and more
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Pre-Season 400m Training - Speed, lactate, and heavy weight
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Indoor Season Recap + Outdoor Goals
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400m Sprint Training + Meet | SUB 48 PROJECT | Week 31
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400m Sprint Training + 200m Dash |SUB 48 PROJECT| W 30
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Sprint Training Week + Indoor Meet | SUB 48 PROJECT | Week 29
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Sprint Training Week Indoor Meet | SUB 48 PROJECT | Week 29
400m Sprint Training | SUB 48 PROJECT | Week 28
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400m Sprint Training | SUB 48 PROJECT | Week 28
5 Tricks To Unlock PEAK Performance *SCIENCE-BASED*
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5 Tricks To Unlock PEAK Performance *SCIENCE-BASED*
First Full 200m Sprint | SUB 48 PROJECT | Week 27
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First Full 200m Sprint | SUB 48 PROJECT | Week 27
First Full 400m Sprint | SUB 48 PROJECT | Wk 26 Pt 2
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First Full 400m Sprint | SUB 48 PROJECT | Wk 26 Pt 2
400m Sprint Training | SUB 48 PROJECT | Wk 26 Pt 1
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400m Sprint Training | SUB 48 PROJECT | Wk 26 Pt 1
400m Sprint Training | SUB 48 PROJECT | Week 24
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400m Sprint Training | SUB 48 PROJECT | Week 24
Training with a World Champion | SUB 48 PROJECT | Week 23
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Training with a World Champion | SUB 48 PROJECT | Week 23
This Mistake Is Making You Slow - Sprint Form Analysis
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This Mistake Is Making You Slow - Sprint Form Analysis
400m Sprint Training | SUB 48 PROJECT | Week 22
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400m Sprint Training | SUB 48 PROJECT | Week 22
Block Work, Plyos, and 200s | SUB 48 PROJECT | Week 21
Переглядів 1,3 тис.6 місяців тому
Block Work, Plyos, and 200s | SUB 48 PROJECT | Week 21
1 Hour and 19 Minutes Straight of 400m Sprint Training
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1 Hour and 19 Minutes Straight of 400m Sprint Training
Full Week Of Sprint Training | SUB 48 PROJECT | Week 20
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Full Week Of Sprint Training | SUB 48 PROJECT | Week 20
400m Sprint Training | SUB 48 PROJECT | Week 19
Переглядів 2,8 тис.7 місяців тому
400m Sprint Training | SUB 48 PROJECT | Week 19
Med Balls and Plyos | SUB 48 PROJECT | Week 18
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Med Balls and Plyos | SUB 48 PROJECT | Week 18
Need a video on recovary how can we make our recovary and also about nutrition and diet plsssssssssssss
can you make a video going more into strength training and how you should do it (eg. the intensity, volume, rep ranges, lifts)
Yes it is actually on the way, should be posted before the end of next week. Thanks for your comment!
@@SimonShawk5 lets go thats great going into the off-season i was looking to do some strength training but had no idea how i should do it
You mentioned endurance being a part of an athlete’s fitness. You being a 400m sprinter, what are you doing besides max velocity sprinting to set yourself up for success for fall training/indoor?
I am training a lot differently now than the time I was referencing in the video. I am doing a mix of max speed, speed endurance, and some 400m specific endurance-style sessions like 300s at goal 400m pace with 1 minute recovery and 360m hill runs with jog back recovery. I have a video documenting my training coming out today or tomorrow where you can see some of those details, and I'll probably make a follow up where I discuss my current training philosophy and plan. Thanks for your comment!
Have you tried stretching your left arm out? I’ve seen loads of videos saying it makes you more efficient to be symmetrical. Do you really need to extend your arm for 400? Try experimenting to see which style you’re more efficient with.
I haven't stretched it much, if at all. I will try it out and see if I notice changes. I definitely don't think extending it is optimal but for some reason I can't stop myself. I'll keep working on it!
Well done with detailing your program and what helped you! Awesome to watch.
Thanks a lot! I appreciate it
Insomnia sucks bad. Luckily my bad sleep hasn’t affected my performance yet but its definitely a big building block
That is very unfortunate. I know there are some science-backed things you can do to cure insomnia or at least help it, so I'd highly recommend doing some research, talking to a doctor, and watching Andrew Huberman's podcasts on sleep. I find them incredibly valuable
@@SimonShawk5 I’ll definitely check out that podcast. It sounds interesting
4:19 damn that line is cool i am gonna use it to look good among my friends 😂
Your videoes are very helpful
I appreciate that, very glad to hear that they help!
Thank for your help. Keep it up💪
Absolutely, thank you for watching!
No specificity at all on how YOU did it, lots of great general knowledge but didn’t tell us what you did lol, like how much sprints at what distance and frequency
Ah never mind your selling something, obviously wouldn’t just give away the sauce lol
I give lots of specifics in other videos. Truly wasn't intending to withhold information. I sprinted maximally on average 2x per week. Did 3 for a while but I think that's too much, for most people I'd do 2 max velocity days and 1 acceleration day with a day off in between. I most commonly did a 30m build up into a 10m fly all-out. Some people can get away with 20m build-ups but it isn't far enough for me I assure you my intention is to give everything away for free, and if people like all the free value and just want the hard part done for them, they can pay for it. The only stuff I'm withholding is just stuff that would've made the video too long and boring. Anyway, please feel free to ask if you have other questions. I really do my best to be an open book
@@SimonShawk5 👍👍 appreciate it, was just wondering what you did because training multiple athletes it’s cool to see what works for different people
Sleep, recovery, and consistency is the most important when it comes to ANYTHING. Great tips!
Yes sir you've got it down. Thanks for watching!
can you make a video on exercises to strengthen the feet and ankles to get faster
I actually have one out already, the thumbnail says missing link and the title is "this body part is killing your athleticism". I'd send the link, but UA-cam comments don't allow links anymore
@@SimonShawk5 thanks
Great analogy about the importance of strong, healthy feet and ankles!
Thanks, it's one of my favorites!
great stuff, thanks so much...but your speed of talking stresses me out ...breathe!
I agree... I'm working on my delivery 😅
hmu
I've never commented before, but I think you would make a very good coach. You seemed to have nailed the very important aspects of sprinting that may coaches, in my experience, lack.
I appreciate that so much! That's what I've wanted to do for years so it means a lot to me
For some reason, I have never even thought about the strength of the feet and ankles
Now's the time to start! Super good for injury reduction and performance improvements
I wish I could 👍 this vid 1000x. The best few minutes summary for success out there 😎
You're too kind! Thanks for watching!
Is taking rest is impt for fast twitch? Bet sets?
21mph
Nice video 📈 I’m a distance runner in the 30-40 mpw range but a lot this stuff was still applicable 😁
This is relatively close to the workout program of “Feed the Cats”
Yes we have some similar ideas. I really like their philosophies and for developing pure speed I think they've got it down. I do think things are perhaps more nuanced than they suggest, especially when it comes to 400m training
Yet the fastest 800 meter runner ever ran 60 miles a week.
He could run a 45-46 second 400m, so he clearly wasn't neglecting his speed
4:59 word!
The overworking my body with load got my hamstring tendon bad but how long should it take to work back up ?
I have a big meet next week will the hamstring tendon be at 100% by then or should I just qualify at 80% and not rush it
@@JthtbhsDbdsbdv-hd9dyTendon injuries takes 8 weeks or more to completely heal. pain free doesn't mean it's healed fully
Aw man, no advice, but good luck!
Taking breaks for a good amount of time was such a game changer for me. It helped me improve every meet during my season and it helped my body feel a lot more prepared and not overworked. Also not always going hard like you stated, the easy runs are SUPPOSED to be EASY. Great vid as always!
Toes need to kinda drag on the ground out the blocks. That is keeping the toe close to the ground as possible , hence reduce time in the air
Hey Simon, would you say combining lifting with a speed day (lift after the sped workout of course) would be okay so long as it’s not sending too many mixed signals to the body? Like 3 30s max velocity followed by 3 sets of 3 cleans, squats & RDLs?
30seconds is too long. 3-5x (50-90)m all-right
@@sprint-shorts I meant 30-meters not 30 seconds
@@sprint-shorts I meant to ask about doing lifting after sprinting. Would the lift send mixed signals to the body after max velocity?
I've been following your journey and really appreciate your insight and wisdom backed advice! I'm a master runner and even at my old age I still have track goals - mainly for health reason but it's also very motivating to run my age or better in the 400. I'm over 60 and I've been able to do that but of course I want a little more, I want to break 60s for the 400. My first race of the season I hit 62.08. I'll use your guidelines as they sound right! Thank You again for taking the time to post and good luck with your post college chapter. May your find a great and rewarding job. Stick with your training as it's so important for your health and wellbeing, high intensity training and of course vo2 max training, your body, mind and spirit will thank you and reward you with good health. Thank you, your videos are very much appreciated!
Thank you for such a kind comment! So inspiring to hear you're still out there training at 60, goes to show that us younglings don't have any excuses You'll have to keep me updated, it would be so cool if you broke 60! With a first race of 62 it's only a matter of time I really appreciate the kind words, thank you for watching
As a middle distance guy, i was taking too little rest. Used to be 90sec to 3 min. Now my sweet spot is 6-10 min and setting PRs consistently without injuries.Great video.
There are, of course, times where we need shorter rests to develop certain qualities, but pure speed is not one of those qualities. Awesome to hear how that has improved your health and performance. Thanks for watching!
A super important aspect that you failed to mention if you're going to train in the very intense manner you recommend is extensive warm up. This is especially true if you are an older athlete and in colder weather. Going all out without really good warm up will undoubtedly eventually lead to a muscle strain or, worse yet, ligament or tendon tear.
Middle distance as 1500m - 10000m? Can you tell more about how longer rest between sets helped you? I train for 3k, 5k and 10k. I often to 10x800m with 2 mins rest between.
If you were doing 400 metre repeats for training, would you nnow take 6 to 10 minute breaks between repeats ?
@@amblincork It depends on my goal for the workout. For a few reps of speed endurance, like 400/200/100, yes. For anaerobic endurance, 4-5 minutes at about 800m pace and vO2max for 1500-3k racing, 2 minutes each for 8-10 reps at mile pace.
Sound advice. I will adjust my training accordingly. Thanks!
Thanks for watching!
I wish my dad see this video
Share it!
Bro😢😢 only i can feel your pain...
Hopefully this could help me next meet
I hope it will!
Yes sir
Great content!
Thank you!
Im 14, ans run 40km a week. I do 5 runs a week, 2 of which are sprint session and the rest are either high or low aerobic training. Is this right? It has helped so far, but what do you think i could improve on? Thanks
It sounds right to me. It would depend on which days you are doing what Ideally you'd have an easy day the day before a sprint session each time. And you could combine your sprint days with your high aerobic days (sprints as part of Warm-Up) if that would help you fit everything in
Pr in 100 and 200m ?
You are fast af with good form. The only weird form thing I see is that your right arm stays fully extended when you start sprinting, while your left arm has a 90 degree bend. You probably need to keep more of a 90 degree bend with your right arm to stay balanced.
I noticed that as well
Stayin with you bro, nice work
Thanks man!
Man genetics go crazy these athletes are highlighting their struggles and journey to go under 48 (which is still absolutely insane) and I just watched some highschool 2A guy go 46.5 in a 4x4 only hours after jogging a 48 flat to win state😭😭 Seriously tho you guys are insane I could never run under 54 much less under 48
Wait I just realized who you're talking about lol I saw it happen too, he's actually insane
Ayy bro I’m a sophomore now a junior I guess in high school. I was wondering if you could help me with a training plan for the 400 800, I can’t afford a coach off season and I get overlooked during the season cuz I only run a 57.44. Please bro anything would help
Run xc wile doing weight training and Plyos. You won’t be good at xc but it’s an investment. Than once track season comes around split your time by taking days with the sprinters and a few days with distance.
Hi friend, I'm French so I don't understand everything you say in the videos (sorry). I would like to know, how many times per week do you train? I saw that you do a lot of speed sessions, but do you also work anaerobically?
Long wait, but it’s worth it
It's been a great season! I'm glad I found this series very early on. I'm grateful to follow your journey and I cant wait to see what else you can do! That was awesome that you got to run a final 4x400 and got to run with some very fast people, at least your last school race was a school record too! Not reaching a final goal can hit hard but you've put in so much work so don't forget about your journey! Congrats on graduating! I just graduated from high school and can't wait for college, I won't be running on a team but I'll look out for clubs. You did perfect on that pronunciation too man! I followed this channel cause the series but I'm gonna have to stick around for a bit longer for some great content. Keep up the great work as always!
You did it good. Dont give it up. Keep it up
Love your videos, but will this be the end of the sub 48 project