I'm a decent 800m college runner (1.49) looking to improve over 400m(49.60). I can run 48. High with a rolling start but really want to hear what you guys did to improve your times over the under distances.
I've been doing some 60s and 100m reps in training. The quickest I've been able to hit with a running start is 11.51.
How else can I improve?
Hate.
Do you weight train?
Mainly just body weight stuff, push ups, chin ups & dips. I did kettle bell weights for 12 months. I believe I just got better at kettlebelling. No noticable gains
Exactly, great observation. I'm glad you noticed the result of kettlebell training is improvement in kettlebell lifting. I'm waiting on 15mph to post that you need to squat and power clean to get faster. The one thing I will guarantee is that whatever "strength training" you do will most specifically increase you proficiency in that specific list/skill, so choose the lifts based of specificity.
We all know the SAID principle: specific adaptations from imposed demands. So get specific with it. Ask questions any collegiate coach would ask during periodization planning: what is the overall goal? What qualities are necessary to perform the skill? What is the distance/time required to perform or complete the skill? How can I add a resistance or strength element towards this specific motion/ skill.
Stay specific and you can't go wrong.