I find it a lot harder cause there are two bends per 200m so as soon as you get going you have to turn and it puts you off.
I’d say knock 0.5 of the outdoor 200 and 1.0 of the outdoor 400. I am really excited for it now =D
masterheichanchu,
Whats your body weight and height? You say not lots of fat, so I’m imagining a very muscled and tight mid section. Nope, no work to be done there…
I just checked your profile, said your 15 5’9" at 145lbs. Not a bad weight. Your “power weight” might be 165 or 170lbs at that height. When I say “power weight”, its the weight where you are stronger and faster even though you are heavier, but more weight slows you down…
Your looking at a machine. Right now you have a unibody ford mustang 5.0, the engine is not putting out all its factory ratd horsepower.
The tires also suck.
Theres lots of room for improvement.
Some guys just have that body weight where they are much more stronger and powerful. You have to find it along the way.
Whats not going to hurt is getting stronger right now, I’d start getting my abs and lower back much stronger. Every thing else builds off of this.
My 13 year old son, just started football. I’m not really for a 13 year old going balls to the wall. However I think I’m going to definately set him ahead on the curve having him build up his abdominal and low back strength in a safe manner.
Then deadlifts and powercleans.
My height is 5’9/8 and weight is about 145 at the moment.
Recheck the posting - I mentioned “power weight”…
Getting bigger and stronger mightbe one half of your battle. Your 400m time is not bad for indoors especially compared to the 60m and 200m time.
What it means, is when you are working with more speed you are going to be smoking on the 400m.
ok thanks, could you reccommend me a training program to follow, is the WS4SB program im on atm ok for what i want? and do you reckon i should focus on one of the sprints (if so which) or just try all of them and they will all help to improve each other?
This is true. Need to be running 11.4 to have a chance at breaking 50 etc.
To be honest, you have good enduranc at speed.
I’d be focused on getting stronger, more explosive and working on the short sprint speed…
Don’t worry about anything bigger for now.
Think building blocks. Your lower level blocks are not even close to done, yet.
So its:
- Weights, power clean, squats, explosive lifts
- Short sprint work, starts, drive phase, acceleration ( under 60m ). The 40 yard dash stuff will help you alot here.
- Diet. Your going to put on some more muscle, naturally. Eat alot of meat.
You need to be stronger and you need more explosiveness and short distance speed.
Once you have this, all the rest up the chain will be better.
From that indoor 400m time, I’d wager that you could actually put together a competitive 800m time right now…
Don’t worry about that now, you need more speed and power.
Is WS4SB a good program for putting on more speed and explosive power?
Tuesday Track and ME Upper
-Incline BP
40kgx5
45kgx5
50kgx5
55kgx2
-Flat DB BP
20kgs - 4x6
-Seated Cable Rows
4x10 - 50kg
-Standing Face Pulls
3x12 - 30kg
-Barbell Russian Twists
20kgx8,25kgx8,30kgx8,35kgx8
Track
6-minute run (1600m)
Warm-up Drills
4 200m 70-80% (50 Seconds Rest)
400m walk
4 x 200m 70-80% (50 Seconds Rest)
4x50m
Was quite tired after all of this, especially the 200ms, but hopefully these will help improve my speed endurance and the 50m sprints will help improve my top speed alongside the weight training.
I just read about your vertical coming up a couple inches in just a week.
Sounds about right, you’ll be up at least 4 inches in 6 weeks…
A weight vest of about 10% of your body weight is going to help - so 10-15lbs right now.
One thing I thought of - a good skill to have, or amount of strength would be able to stand on your tippie toes like a ballet dancer… Its not gay, it means you have a huge amount of calf and toe strength and stability. Its going to mean your “push off” at the toe is as best as it can be. Figure that one out if you want.
I’d run more 50m accelerations - possibly 20 in some sessions, maybe incorporate 10% body weight weight vest. The goal here is to nearly burn out, then recover. Then do it again.
Consider double sessions in a single day if need be.
The goal is to teach your body to be able to dig deeper in your nervous system.
What sprinters do in the last 40-50m of a 100M is called “striding”. Sprinters nicknamed it as “walking”, as they aren’t trying to get any more speed. The body is more upright, and they are kicking out.
Its why I said worry about your 50m dash for now, you need to build up more speed and pop in your legs before your going to be able to “walk”.
Once you can do this, your 100M, 200M and 400M work is mostly done for this level.
I’d say right now, your building power and acceleration.
Squats ( do a popular progression for strength increase )
Power Cleans
Vertical jump with vest
50M accelerations
Also work your low back and abs, like a young guy might do his bis or chest - take it serious.
I’m not going to lie, I’d love to hear you said you ran low 7’s in the 60M, low 24’s in the indoor 200M, and your indoor 400M is now 53 seconds.
If you run a low 7 you will be running a lot quicker than 24/53.
drjobins, what do you think of using power snatches instead of power cleans? What do you think of the hang variations of the olifts?
McCabe,
My time estimates was on an indoor track.
On outdoor track I assumed low 7’s for 60M would be around 11.5 ish for the 100M outdoors.
He’d be able to get into the mid 23’s on the 200M. I believe his endurance is strong enough with this he’d be able to just dip below 50.0 on the 400M.
I believe hang variations are OK, because you need alot of “snap” to accomplish them.
I had my 13 y/o son in the gym today, I’m going to get him ready to go through some of the stuff you are going through.
Vertical jump, squat, bench and 40 yard dash time initial. We’ll work our way to power clean with time…
What weight should i try power cleans with and are they safe or without proper form could they easily cause injury? Ive tried them on 35kg before and they were fine. Id love to hear those times too 
(next year fingers crossed :D). I dont have a weighted vest, is there anything i can use instead of this?
Low 7 would be around low 11. I think anyone would find it hard to break 50 without breaking 23 first.
McCaBE,
It all depends. There are some guys who at high 11’s in the 100m where able to run low 22’s in the 200m and get to under 50.0 sec in the 400m.
I think this poster has huge endurance, and if god blessed him with speed - he’d put out 400m times that are way faster than what hes supposed to get.
I dont think my endurance is that good tbh, it was just i was tired in the 200m because the 400 was straight before it, i rewckon i could have gone sub-26 quite easily but we’ll have to see on the 4th of jan 
One of my friends has 11.8 in the 100 but 22.7 in 200 n 49.2 in 400 :S strange but true, he’s only dfone the 100m once though so he could probably get it down to about 11.4 maybe.
Theres guys with 23.2 that can run 48.x on the 400M.
Since you are on T-Nation, we hope you leapfrog your friend by quite a bit! LOL.
Also start looking at some faster friends…
Most of your special training should be done without his knowledge. Its your secret to yourself.
This would be the vj’s, the power cleans, the “overtraining” on short sprint 40yd, 50m, etc.
The diet.