10 Commandments for the 400m

Easter is here.

If you never watched The Ten Commandments starring Charlton Heston and Yul Brynner, it’s a very good movie, even though it was released in 1956. It doesn’t matter what your Faith is, I highly recommend watching the film, for “historical” puposes. If not, then watch it for entertainement.

That being said, the movie did give me an inspiration to write down 10 of the top things to ALWAYS remember when training, or designing a sprint training program.

Just like my Top 5 Supplements to take series (this Blog will be 18 years old this 21 May 2025), I do change my “top 5” or “top 10” ideas every few years. Everyone should. There is no one cookie-cutter formula to your success, because everybody and every body is different.

1. Speed, Speed Endurance & Special Endurance

The 400m is all about Speed, Speed Endurance & Special Endurance. Some argue the 3rd or 4th point should be Aerobic. (i.e. Clyde Hart, Tony Hadley – UK sprints coach, not the Spandau Ballet lead singer!)

2. Speed = Accel Dev + MaxV

Understand speed is Accel Dev + MaxV (Maximum Velocity). These are 2 very different workouts. Yes, you can (and should) do them on Day 1 in September’s practice. Can you get to the 10m mark in 7 steps out of the blocks? 8 steps?

3. RFD or Rate of Force Development

Everyone talks about hitting the ground with maximal force, like hitting a hammer to the ground. But you are moving 10-12m/s! How do you hit the ground travelling at 27mph?

But one cannot talk about RFD without talking about ground contact.

4. Limitation is either Speed, Power or Strength

To generalise non-Olympic athletes, such as Youth or Masters, the limitation in your program will either be (assuming no injuries):

1. Speed
2. Power
3. Strength

Identifying which element you need TODAY is a mystery, but possible to identify. Look at BJ & Carl Lewis. Carl is more Plyo, and BJ is more absolute strength (bench & squats). But one thing is certain, Speed is the common denominator.

5. Force Velocity Curve

Know the force velocity curve, and different exercises to each “plot” on the curve. Weight training (Bench & Squats), Olympic Lifts (cleans), and Plyometrics are your friend. However, know the 3 different types of Plyos, too! (covered in many past articles)

6. Speed Reserve

The faster your 200m time, the faster your 400m time. It’s called Speed Reserve. The faster your 100m, the faster your 200m. The faster your 60m, the faster your 100m. The faster your 30m, the faster you 60m. Get the picture? Speed, Accel Dev and Max V are your 2 best friends.

7. Recovery & Regeneration

Do not forget Recovery & Regeneration, which includes sleep & nutrition. Tempo Running has its benefits, too. If not, then do active recovery. Go Hiking. Still can’t do anything? Then take a hot bath (with Epsom salts). Something is better than nothing (in most cases). No excuses! There are several YouTube videos on R&R from the Covid Pandemic with our Zoom group. Check it out.

8. Long to Short? Short to Long?

Some sprinters prefer Long to Short. Some Short to Long. Everyone is different. Everyone will respond to different stimulus. Maybe try a Concurrent approach? Mike Hurst, are you there?

9. Biomechanics

I guess I should mention Biomechanics somewhere, but that’s pretty obvious. If you are not biomechanically sound, then you probably have a structural issue, or weak in the supporting areas. Get it check out. We all have smart phones & cameras. Film. Record. Review. Use Video Analysis software.

10. Peak Performance

You’re going to have good days and bad days in life. Make sure the day of the Olympic final is a good day. Yes, there will be rounds. You may have to run twice in one day. Your hotel or Village may be close (2012 OG) or far (2016 OG). And you will have a lot of distractions. A lot.

Summary

But nothing beats consistent, injury free training for a long period of time. Simple basic workouts. Because Simple does not mean Easy! Onwards for the 2025 summer season.