christian| husband| dad |coach | James 1:22
Benton, LA
Joined June 2013
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Coach Barnes retweeted
One of my favorite workouts:
“The 4x4 Predictor”
3x 200 (4 min recovery, diagonal walk across field).
Spiked-up, Freelap timed, single-file, fastest to slowest.
Run 1st like 1st 200 of 4x4 at State Meet (PR 200 +1 sec).
Run 2nd liked the middle 200 of 4x4 (PR 200 +2 sec).
Fight through the final 200 just like you would the final 200 anchoring the 4x4 in the State Finals (PR 200 +3)
*Most people underestimate their true 200 PR… never ran in good lane, + conditions, fresh. PR 200 ~ = 2x 100m PR
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The math:
If run-in start: sum of times x .67 +2
Example 24-25-26 = 52
Example 30-31-32 = 64
No run-in start: sum of times x .67
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Why it works:
💥 Specifically models the 400 and the biochemistry of the race.
💥 Due to extending the lactate/acidosis impact over a 10 min period, athletes get a MASSIVE STIMULUS… trains physiological, biochemical, and mental toughness.
💥 Gamifies training with the “predictor”. Record, Rank, Publish.
💥 PERFORM IN PRACTICE (a pillar of FTC)
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Key coaching point ⭐️⭐️⭐️
The end of the 400 will ALWAYS hurt. Training perfectly will never make the 400 easy. We could run hundreds of 400s in practice and it would still hurt.
So, training is the key to running a FAST 400, not an EASY 400. ⚡️⚡️⚡️
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Our top 6 predictors from 2024 compared to their best 4x4 split ⤵️
Coach Barnes retweeted
Triple Jump phases progress in vertical impulse. Here is an advanced routine w/ this emphasis. This athlete has a 16.50m Pr & has trained for many years.
Coach Barnes retweeted
Texas Tech's G/H Counter Drill for Tight Ends
1️⃣ Read the Kick & Wrap
2️⃣ Read the Log & Run (Over the Top)
Coach Barnes retweeted
S N A P D O W N D R I L L :
Drill Reinforces:
✅ Proper posture
✅ Neutral pelvic tilt
✅ Stiff stance leg
✅ Putting feet down under COM
🗣this drill is great to implement early in development and in offseason.
Coach Barnes retweeted
Blessed to receive my 4th offer from @Gents_Football‼️ Thank you @CoachWudtee for the opportunity to play!
Coach Barnes retweeted
What pre game drills do yall routinely do?
🐐 @coach_lyons47
Coach Barnes retweeted
Sprinters & Jumpers:
1) Harvard Warm Up 🔴
2) 4 x Box Depth Jump => rebound over Hurdle => rebound into SLJ🦘
3) Workout: Acceleration Theme
➡️SS&J) 2 x 15, 25, 35m in spikes/on straight away => 6 x 40m (alternating skip for H, skip for D, SLB)
➡️LS) 2 x 10, 20, 30m in spikes/on turn => 4 x 150m In & Outs (runs the turns) @ FBS (fast but smooth)
4) Lift in PD💪
5) Multi Throws: 4 x UHF w/16lbs💥
6) Stretch, Roll, 2 x 30” x Eldoa 🧘
Coach Barnes retweeted
After a talk with @CoachWudtee I am blessed to say I have my second athletic offer from @Gents_Football. #GoGents
