22.3! thts insane and yes it was richard buck, he’s got 46.2 for 400 this year and he’s an under 20 and he had 46.1 last year, i reckon he’ll make the olympic 4x4 squad in 2012 if he keeps it up.
Sorry that was a typo lol it was meant to be 23.2 haha 
Richard Buck was born in 1986 hes been a senior for a couple of years now.
I meant to say U23 lol 23.2 is still really good though, id be happy with anything under 25 atm, ill aim for in the 23s if possible next year though its just the stamina and the starts i need to work on i think my top speed is good if im gettin <12.5 and 8.35 in the 60m.
Carry on training hard and you will do it. You will need to break 12 to break 24 though.
kk but this will be my first season of track so it shouldnt be too hard to knock .3 off in a year, in fact it’ll probably occur naturally as i grow in height and strength.
Combine it with hard work and who knows what might happen.
Did a bit of a mix of training today because ive got a competition on sunday so i want to be fully recovered by then.
-worked up to 50kgx3, 55kgx2 BP incline
-Leg press - 5x80kg, 5x80kg, 5x120kg, 5x160kg, 5x160kg.
-Rack pulls- worked up to 80kgx3, 110kgx1
-DB BP Incline - 20kgx6 x 2
-Hanging Leg Raises 3 x 15 seconds
- 1/2 hour of rowing and a 7 minute run.
Whats the best CV to do to improve my 200m n 400m stamina? rowing, cycling, running? I mean gym-based work not track endurance sprints or anything outside.
I like timed squat sets that last roughly the same time as you 200/400m sprint time.
[quote]Bloobird wrote:
I like timed squat sets that last roughly the same time as you 200/400m sprint time.[/quote]
Have they helped you with stamina and power towards the end of the race? are you a sprinter? and whats percent of my 1RM would you reccommend for doing timed squat sets over 60 seconds and 30 seconds?
In my opinion you should get as fit/fast just through track work before touching the weights. Then again the body works in stimuli so I guess you could do all the work in the gym. Think it would be better to be out running 300+100’s !
[quote]masterhaichanchu wrote:
Bloobird wrote:
I like timed squat sets that last roughly the same time as you 200/400m sprint time.
Have they helped you with stamina and power towards the end of the race? are you a sprinter? and whats percent of my 1RM would you reccommend for doing timed squat sets over 60 seconds and 30 seconds?[/quote]
They’ve definitely helped, I can’t say exactly how much. The amount of weight you should use varies greatly from person to person. Choose a weight that lets you get about a rep every 2 seconds the whole way through the set.
You could also try the tabata method
Tried and true.
Then there’s also tempo runs. Do something like 10 x 200m sprints at about 60-70% of max speed. Any combination of 50-400m runs that totals 1.5-2k is good. Just keep them at 60-70%.
yeh i agree i need more track work but i also think my random weight lifting has improved my running speed vastly over the past year and i havent even stuck to a program until last month, however if i combine this with track work then i should imrpove even more.
Im doing most of my work in the gym atm because its the off-season and its too cold and dark for my liking but ill get outside when possible. Would you reccommend doing distance over 400m like 450-600 to improve my stamina towards the end of the race? Also does running miles improve your time or does it make you slower at sprinting?
Don’t run further than the distance you want to get fast at, ever. If you want to run a 1:00 400, get a 30 sec 200 then build up the distance keeping the pace you want to hit for the whole 400m
[quote]Bloobird wrote:
masterhaichanchu wrote:
Bloobird wrote:
I like timed squat sets that last roughly the same time as you 200/400m sprint time.
Have they helped you with stamina and power towards the end of the race? are you a sprinter? and whats percent of my 1RM would you reccommend for doing timed squat sets over 60 seconds and 30 seconds?
They’ve definitely helped, I can’t say exactly how much. The amount of weight you should use varies greatly from person to person. Choose a weight that lets you get about a rep every 2 seconds the whole way through the set.
You could also try the tabata method
Tried and true.
Then there’s also tempo runs. Do something like 10 x 200m sprints at about 60-70% of max speed. Any combination of 50-400m runs that totals 1.5-2k is good. Just keep them at 60-70%.[/quote]
thanks, ill try this also, theres so many different ways of training its unbelievable, im going to try and vary them and see which helps my times the most. Do you compete, what club dio you run for and what are your times and events?
I never go over 350 meters (in one rep) in training. The again there are some people who swear by over distance work. You need to find what works for you really. Where do you live?
Don’t compete. Never belonged to a club. I just enjoy sprinting. I’ve never timed my sprints actually. I can feel if I’m fast or slow on any specific day
I’ll get timed this spring when I will join a club and have access to an electronic timer. I plan on running 100m and if possible the 60m.
If I had to guess I’d say my 100m is somewhere in the 11s. My vertical jump is currently 27" standing, if that helps.
The information I gave you came from my experience, based on feel, what I’ve read and info I’ve gotten from coaches and very fast people.
If you want to know more about sprinting PM SquatDr. He’s fast as hell. 3.76 sec 30m.
cheers, halifax, near leeds.
The standing Long jump score would correlate to a 11.xx timing if you could hold it! You would be a beast over 60!
masterhaichanchu does your track not have floodlights?
[quote]Mccabe wrote:
The standing Long jump score would correlate to a 11.xx timing if you could hold it! You would be a beast over 60!
[/quote]
Was that to me?
If my training goes as planned I’ll have a 30+ vertical jump before track season starts.
It was. Power is good but make sure you focus just as much on actual sprinting if you want a 100 meter time that does justice to your VJ.