Parker Howard

D.C, CSCS, Gamecock T&F alum

[Brad Dixon @coachbdixon]

"I like the term work capacity, as opposed to building a base."

"Somehow this myth got started that if we train real general capacities, it will support specific capacities, and that's a lie. Data doesn't support that."

~@PfaffSC

[Tony Holler @pntrack]

Yesterday the first 19 min of my TFC “Sprint the 400” was posted on my YouTube channel.

This was a comment by a veteran AAU coach (30 years).

“I agree, that the first 310-330 meters of the 400 is anaerobic. However, since the human body only has 40 seconds max of anaerobic capacity, in order to finish the race efficiently, there will be a need for fast glucose conversion to ATP. Thus, aerobic training will be necessary for the last 70 to 80 meters. From my 30 years as AAU coach the split is 75/25 anaerobic to aerobic training.”

🥴

The aerobic engine does not kick in during the final 70-90m of the 400.

Aerobic training does NOT improve your ability to finish the 400.

Focus on speed and efficiency.

Improve top-end speed, then get biochemically tough to sprint further.

Must be able to run 22.00 in 200m to run 48.00 in 400m. The size of your aerobic engine doesn’t matter.

[Travis Miller @travismillerx13]

3x Olympian 🇱🇷Emmanuel Matadi drops a 4.48 40 in Timbs 😂🔥

(🎥: matadi/IG)

[South Carolina Football @GamecockFB]

enough said 🐔

[South Carolina Track & Field/Cross Country @GamecockTrack]

𝐆🥇𝐋𝐃

#OlympiansMadeHere | #Paris2024 | #Gamecocks

[Formula 1 @F1]

OSCAR PIASTRI IS A FORMULA 1 GRAND PRIX WINNER! 🇦🇺

HE'S DONE IT AT THE HUNGARORING 🏆

#F1 #HungarianGP

[CITIUS MAG @CitiusMag]

👀 U.S. 400m champion @QuincyHall400 responded on X and Instagram after hearing Noah Lyles’ recent comments on the Track World News Podcast on who he’d put on the Team USA 4x400m relay for the Paris Olympics.

Lyles went with Chris Bailey as his lead-off leg. He put himself as the second led. Michael Norman was his pick for the third leg before Rai Benjamin would anchor.

Lyles said, “The only reason I wouldn’t use the current U.S. champion is because I don’t think he would be a starter. I feel like using him on the first leg would just be almost like a waste to his talent. I just don’t see him getting his full capability out of the first leg.”

📸 Diamond League AG

[Quincy Hall @QuincyHall400]

@LylesNoah I don’t bother nobody but my blocks ready anytime you feel like you can beat me in the 400 you was talking to much on my name on yo little podcast @TrackWorldNews1 I don’t do the little slick comments and remarks I line up 💯🐶

[Travis Miller @travismillerx13]

🚫toe drag

[RoriDunk @FitzDunk]

The U.S. men's 400m team for the 2024 Paris Olympics is set 🇺🇸👇

🥇Quincy Hall 44.17 PB
🥈Michael Norman 44.41
🥉Chris Bailey 44.42 PB

[City @CalebCity]

Kendrick is Sukuna

[South Carolina Track & Field/Cross Country @GamecockTrack]

CLIMBING 📈

The women check in at No. 2 this week, their highest ranking EVER.

#onecockymind #cockyandconfident

[Parker Howard @TheParkerHoward]

plz don’t do this

[Lubbock-Cooper Track @LCP_Track]

Like @WGF1 @korfist say, “change the input to change the output”.

Uneven and unstable surface wickets.

Raised surface helps athletes “feel” the quicker turnover going into and off of.

Unstable surface challenges the foot strike. Foot strikes wrong, lose balance.

[Parker Howard @TheParkerHoward]

When Rae speaks, listen 💥

[Quincy Hall @QuincyHall400]

How do you you run? Can you break 2 minutes in the 400 ?

[Team Runner For Life @TeamRunner4Life]

When an athlete is told to run at 85% they run faster than if they're told to run at 100%.

It's called the 85% rule and here's why it works:

Carl Lewis was a 9 time Olympic gold medalist who was known as a master finisher but a slow starter.

He began races 2nd to last but usually ended up finishing first.

It became known that he's wasn't performing at full throttle.

He was going at 85% the whole time.

Why 85%?

When you have your best performances it's never when you're trying your hardest.

Instead the task usually feels easy & effortless.

Going at 85% is a mindset about relaxation & performing at a high level while being in flow.

It's about pacing, form & finishing.

At 85% you're not striving or straining by operating at the very limit of your ability.

You have room to think, focus & adapt.

Applying the 85% rule helps you balance intensity while being focused & relaxed.

Here's a few example of how to do it:

At work:

Instead of going full throttle, take your time, release the pressure & focus.

Put an emphasis on optimizing your systems & adopt a mentality of expending 85% of your mental energy towards a task.

Your perception of energy is the biggest component to your productivity.

In your diet:

Instead of trying to be perfect aim to get 85% of your food choices right.

This takes the pressure off of you and gets you away from an "all or nothing" mindset.

You want to be adaptable to any situation and hitting 85% is enough to get your body in shape.

In your workouts:

Instead of going to failure for every exercise aim for 85% intensity so you can focus on good form & keep your body injury free.

We have a rule to keep 1-2 reps in the tank when lifting and this fits perfectly into it.

Keys to the 85% rule:

1) Relax
2) Focus on form
3) Set your mind to 85% intensity
4) Work just below your maximum threshold
5) Stop when you feel close to 100% of your mental/physical capacity

Instead of putting the pressure by trying to go 100 aim for 85% instead.

Doing so might help you unlock new levels of performance.

Via @ fitfounder (Twitter)