Put In The Work! Special Endurance Training To Improve 200 Meter Performance
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- Опубліковано 26 сер 2024
- Special endurance training is a potent training stimulus that pushes sprinters to the edge of sprinting under fatigue. If you want to run a faster 200 meter dash and 100 meter dash, this type of workout might help.
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It was great meeting you at Paradise Valley at the meet Cody! Thanks for all the videos and the help! It’s gonna help me go D1 for sure 💪
You do a good job.
You learn by doing.
You teach from experience.
If you are slowing down too much , i think you need to change your race plan because speed endurance is not an issue. Try going out 40m hard and then float for 50m and accelerate hard coming off the bend. Hope it helps.
Thanks, definitely going to try that sort of approach next time. I wasted too much energy at the top of the turn this time. Hopefully can draw a better lane next time and run a more efficient curve.
@@ATHLETE.X congrats for 21.95
@@Hello_Rishav thanks bro! I’ll make a video about it tomorrow probably
@@ATHLETE.X 200m is all dependent on race plan, you can shave off tenths of seconds improving your race plan.
Man our coach makes us do special endurance every week 😅 usually 3-6x300-200m and it’s super tough so I feel you on that, my speed endurance has definitely improved over the past 14 weeks from it though! Also great times man I hit a 22.39 on 300m track so far this season and looking to run in 21s outdoor like you 👊🏼
Damn man hitting it hard! 😅 reminds me of college when mondays were 450s or 350s, Tuesday was blocks, Wednesday was 150s or 250s, etc. I think I got burnt out on long sprints for a while but now feeling more motivated to do them, as I’ve had time away from that training and I have a greater appreciation for it as long as it’s in appropriate workloads for what I can handle. I think we’ll both get into the 21’s this year!
@@ATHLETE.X I think my legs would fall off after a couple of 450s that’s crazy, seems college coaches haven’t changed 😂 great video too 👊🏼
@@ATHLETE.X were u 400m back college ? because if you're only short sprinter (100m/200m), I don't think what you did in college benefit you.
@@muhepei I was a 100/200m sprinter but the program was oriented toward the 400m. I had a lot of arguments with my coach about it
2 years ago i saw this video and ran my first 200mx3 session of the 2022-23 season. Now I'm again back before my first 200m session of the 2023-24 season. Your content is eternal for my track progress :)
Awesome! Keep at it
Fantastic,very important subject here!!
I’ll be back out there soon,will push you through that last 150 as I’m doing some 120s-150s💪🏾💪🏾
Awesome man, can’t wait for it!
Ha ha you said “nut up” lol. Excellent video and just what my 17yr old sim Geremy needs to hear. We’ve been following your training and he’s made leaps and bounds…unofficially he went from a 12.8 to an 11.1 in the 100. He ran 7.2 for the 60 on concrete after doing sled pulls 2x30 2x40 w 45lb plate…then goes to a meet and runs a 7.7. He said his nerves got the better of him and his legs felt unresponsive, he also competed last year with not much training and did well. You were also on point about doing the things he doesn’t like, I’m always pushing conditioning and cardio and he hates it but he needs to nut up lmao. Excellent video and thanks for your vast knowledge on the sport.
Goldmine of information. Great race man, form was on point!
Paradise Valley Track❤️❤️❤️❤️
Happy that you were satisfied with your results
Yeah man always a good time back at our old stomping grounds. Great memories in the past, now forging more memories for the future. I’m happy to break 7 but I know I’ve got faster times in me, so I’m motivated to continue forward 💪🏽
@@ATHLETE.X oh yes you can 💪🏼💪🏼
I have no clue if you’ve done a video about mental game but I think it would be a good topic to talk about since everyone has suffered through it. I just wanna hear how you combat that and how you deal with it when competing. Btw your videos have been so relatable like I’m suffering through the same bumps as you are with 60m and doing endurance training for the 200m
Great advice!
Run 450 tempo at 75%. If you’re a 58 sec quarter guy, run the first 350 at 56 sec tempo… rest 30 sec and sprint the last 100 emphasizing good ground contacts and big strong arms, and stay relaxed and run pretty. If you’re a 50 sec quarter guy, run the first 350 at a tempo of 58.5 sec.
As you get into the season, shorten it to 350 and go at an 80-85% tempo. So if you’re a 48 sec quarter guy, your first 250 should be at a tempo of 35 sec. If you’re a 50 sec quarter guy, your first 250 should be at a tempo of 39 sec.
I’m a hurdles coach at Bishop Lynch high school in Dallas Tx. I have had on average of at least 2 hurdlers qualify to state every year.
This will help you finish strong and run with confidence. The 400 is a 60% anaerobic and 40% aerobic event.
I have the same mental kody thanks i wana do something crazy this last years🙏🏾 🥇🇸🇳
You got this!
Great Channel: 1st 60m…right leg, needs 3-4in extension, left leg needs 2-3in extension: on each leg cycle: after your drive phase (which lasted 6strides). There’s other stuff, but the races provide you with all the evidence you need. You’re spending too much time in the air, your arms are stiff (remember pocket, chest…not hands way back, and elbow way forward from the body). My guess is, sort out the arms, reduce air time, extend the legs and you’ll run quicker…but these changes need time/practice for you to feel them, then believe them, so you can relax and rely on them: in the race. The solo 200m run, looked closer what I’m saying. I hope this helps.
Thanks man, definitely makes sense. Reducing air time is something I’ve been focusing on lately. Hard to sort out but knowing what needs to be fixed is the first step. Appreciate the feedback! Do you coach?
@@ATHLETE.X You’re welcome, Sir. Yes, the execution is always more difficult than the observation. I’m 58, in the Master’s competitions, in between work/life. I don’t coach folk, but I like helping folk…who help themselves. Your channel is helping 000’s, so I thought I would try and help you. Let’s just say, that I find sprinting an art, that has to be practiced. There’s lots more improvement in your form but you have to feel it, believe it, sense it, in the race…not just the training. Keep up the good work, you really don’t know what positive effect your channel is making: all power to you! Fix the arms first: from the start, then the drive (or as I like to call it ‘the claw’), pickup then the hold (or the pull, as I like to call it). Kind regards, SecureDigitali
Thanks. Good advice!
I am suffering the same problem.
Trying to run 200m while only training 150m
Will follow your endurance training.
Bingo : the stress of the training.
Second half is hard.
Get off the short stuff and endure the pain of
Training 250m
Thanks very much.
Is 2x250 enough at a slower pace to start?
I don't think I would complete the pain endurance of 250m to start.
Thanks
It depends what intensity you go at, and this should be based on what you’ve done previously. For example if you were doing 3x150m at 95% in practice before, you can progress to 2x250m at 95% and see how that goes. If instead you were doing more like 6x150m at 80%, you’d either want to do less 150’s at a higher intensity first, or go to longer sprints but a similar intensity. Then once used to the distance, increase the intensity.
Whatever way you go, you want the change in training to be strong enough for the body to sense it, but not so strong that it knocks you down into a super fatigued state.
This is a W video, I’m in this phase of training right now and I love it and hate it at the same time but at the end of the day you have to attack these sessions.
That’s for sure. It’s hard but rewarding. Today I did 2x200m around 23 seconds with 5 minutes rest. Was dead immediately after but feel great now 1 hour later.
@@ATHLETE.X The confidence these sessions give you is second to none due to just how much of a mental game T&F is, well done on getting through that though and also well done on your season opener, wishing you all the best out there bro👊🏾
very nice video and insight on the topic. How are the maxflys treating you tho. Air zoom bag spring/carbin fiber plate helping noticeably?
Thanks for watching! I haven’t seen any major change personally. Split times at practice are basically the same as adidas prime SP’s. I just feel like the max flys are less jarring on impact and makes it more comfortable to sprint.
@@ATHLETE.X ah i see. Thanks for the reply
yo who is buddy in the headband he runs like he should be slow😂
My friend Kirk Wilson. He ran 6.59
@@ATHLETE.X 6.59! he was sliding😤 he professional?
@@iph1 he’s one of the fastest out there for sure. PR is 6.54. He’s not sponsored yet but he should be, just a very talented and hard working guy.
@@ATHLETE.X Beast... Power numbers off the chart.
@@ATHLETE.X kirk is moving, who is coaching him?
I finish my last race of season as master athlete. I did pretty good in my 60m 7.30 but I drop off in the last 40 I end up 12.12 . How I improve my endurance.
Great job! Great video. How old are you if you don't mind
30 years old. Thanks for watching!
Hey cody could you do a video about dorsal flexion and plantar flexion?
Don't do that! I mean you should not trade speed for endurance! At least not yet.
Don't you believe in the speed reserve approach as much? I think the problem with special endurance is as you said the quality of the sprint suffers wich does more harm than good.
I think if we can't run the 2nd half as fast or faster as the first it's not reasonable. Keep in mind that the first hal includes the start wich costs ~1-1.2s.
So a goal o 22s 200m should be 11.0-11.2s + 11.0 -10.8s. So a 10.8s 100m is necessary --> 30m fly of 2.85s?
Pls excuse the ignorance, but in the 200m, should it be an all out effort right from the start or would it be better to go e.g. 95% 0-100m, and then put out everything you've got left in the tank for the remaining 100m? Is there a specific strategy you tend to follow?
Also, I was keen on getting to know your thoughts regarding long sprints (150-300m) with long vs short recovery. I'd assume long recoveries are better for building glycolytic and buffer capacity by enabling greater intensity in subsequent reps whereas shorter recoveries are actually only meant to have an impact on psychological adaptations (developing tolerance to acidosis).
Great video as always and really looking forward to you getting 1st place in one of those meets!
200m is a massive tactical game but it’s all down to individual differences. I perform best doing first 50 flat out then floating the next 150m, try not to slow down as much as possible but not trying to speed up. I know my mates do awful trying tactics and prefer going all out as they don’t seem to know how to sprint but relax lol, so they just push the whole thing and DIE last 50m, but still run consistently sub 21.7. Longer recovery = faster efforts = more lactic (depending on the distance) = improved buffering and lactic tolerance. if you’re doing 100m with 10 minutes recovery you want improve buffering and lactic tolerance as much as 150 with 15 mins recovery as a 100m is much more alactic/PC system. Good sessions i’ve benefited from in terms of lactic tolerance are pyramids of 120, 150, 180, 150, 120, with full or just under full recovery :)
I think if your acceleration skills on the turn are good, meaning you can run fast and do it efficiently, then I’d say you should do what wow said which is accelerate hard and then just maintain as best as you can. If you’re a longer stride type of athlete you can aim to run your fastest zone around where the turn meets the straightaway.
The problem a lot of people have going hard early in the turn is they do it inefficiently and burn a lot of energy. So ultimately your “fast” on the turn needs to be a smooth fast.
As far as recoveries go, you need full or near full recovery on these long sprints if you want the most transfer to racing. If you’re building work capacity then you’d go shorter rest and lower intensities, but for improve race specific endurance the sprints need to be run fast and with good technique, which necessitates long recoveries like 10-20min between sprints depending on the distance and speed.
@@wow3529 really appreciate the response.
@@ATHLETE.X Thank you. Yeah, I think I would personally benefit from going hard at the start, float through mid section, and go all out in the remaining 50m.
@@ATHLETE.X great comment, my speed endurance also needs to improve my last 50m in a 200m is bad and my last 200-150m in a 400m even worse. Thinking about mixing longer sprints long recovery with shorter sprints less recovery.
2:20…Dude was steppin on y’all !….seriously, he has a powerful drive phase…
Yep that’s Kirk Wilson. He’s run 6.54
Hi Cody, great video. I would like to know the time to winners at the race on this video ( Start 2 min 19 s). Thanks you so much
Kirk Wilson ran 6.59
@@ATHLETE.X thanks coach
How much rest time are you generally taking between sprints in a 150-200-250 kind of work out? Great stuff as always man!
If it's at 95% speed take at least 1 minute rest for every 10 meters you run
@@elijahebbert6884 Nice, that's a simple way to calculate it! Thx yo
@@elijahebbert6884 so 25 minutes for 250m? that’s way too long
@@king-qi2ks says who? Works fine for me
If you’re doing special endurance where the goal is to run 100% effort for the whole distance, 20+ minutes is useful and fairly common. If you were doing intensive or extensive tempo then yeah you’d do shorter rest.
With my high school team I do 15-20min rest for 250m sprints, but if they were running sub-11/22 then I’d add some time.
The faster you are, the more taxing those long sprints are on your nervous system, which requires a good rest to repeat the effort with high quality.
Personally I would try saving energy by not rushing in the start.
Can i train 100m and 200m at the same time?
I would love to do just speed and acceleration ,drills and jump..but the only things i do is workoing on the lactic zone.
Why I shout down suddently when doing those kind of workouts?
Hey Cody !! I want a little help on my hamstring injury. Today I was doing my maximum velocity session (flying 30s) & i pulled my right hamstring. It's not very serious but also not very mild. What can I do to recover faster ?
Sorry you got hurt man. Typically I’d take the first few days easy to let the tissue start to restructure. The way I approach things is to do whatever activities I can that do not cause pain or tension, and then progress the movements and movement velocity over time.
For example first goal is to walk without pain and without a limp. Then progress to a really slow jog, then to a faster jog, etc. Similarly you can do walking A drills with low knee lift, then progress to bigger range of motion with higher knee lift, then to faster movements. All progressions are based on you not feeling pain or tension in the injured area during movement.
From a strength perspective I do moderate isometric holds first and progress the intensity of those. Then move into some light eccentric work like standing and lowering your foot to the ground slowly as gravity pulls it down. Once again, progress loading and complexity of movement as your body allows for it.
Avoid stretching while it’s still hurt so that you do not reinjure the area. Need to be patient and let the body heal itself, with you doing light movement to support that healing but not push it too far and hurt the area again.
@@ATHLETE.X thankyou so much man for such a detailed solution, really appreciate you as a human🙌 I'll implement all these points and then I'll try to slowly get back.
We do broken 450s 😂 do you think that can help my 100 time? (13.13)
I've noticed that negotiation with oneself ruins the ability to overcome challenges. When you do allow your inner bch to open her mouth, when you do sit on the fence like "should I really or maybe or what if I just". When you do that, you start to treat the thing you're supposed to be committed to as just an option. Well guess what, there is another option and it's more pleasant in the short term and you're gonna pick it instead, this is where cravings are born, it's when you realize that relapse is an option. So that's why nobody should ever negotiate with himself/herself
Well said! Gotta just make it happen.
When I do 250s with my coach its with more volume, like 3-4. So I’m curious as to why you chose 2. Quality over quantity?
How many times should i do the challenging things a week
Do you do distance runs?
New subscriber, just finding your channel. Would u happen to have a beginners sprinting program for kids?
Currently I do not, but I am working on some programs that are more beginner oriented. Thanks for subscribing!
@@ATHLETE.X appreciate the response, will be on the lookout for it🙏🏾
How to hell did that first guy win with that ridiculous arm swing? 💀😂
#In the 60m finals
Kirk is a monster, he's run 6.54
@@ATHLETE.Xdam.. 😳
💯💯💯💯
Get some 300m under your belt for strength. Can't give you a time because I don't know your 200m time.