Plus right now all the try hards are running proto to farm you for points.

-Nox

I'm also back in training so gonna have even less time.

It's a long story but I took a break from serious BJJ competitions and since I'm not at my home academy I don't feel at home training here. I expect to be moving back in the next 6 months and I want to be competition ready.

For strength and conditioning I use Drew Baye's method (baye[dot]com). I drill a lot and will be training locally again to get ready for my return home.

I also do a lot of judo and when I'm home I do JKD and am a training partner for Ammy MMA fighters.

I did track in high school but a judo throw went wrong a few year ago and smashed my tibia causing a knarly tibia plateu fracture. Can't run anymore.

I need tips on running a 400 better fastest time is a 53 and I'm a freshman.

Dont get me wrong, i think squads have their place in Factional and Planetary. But Public Contracts is described as "For lone mercs for small squads". Should be 2 person max squads in Public. 2 person squads could evenly fit in the matchmaking.

It depends. In theory its plausible. 4 is a multiple of 16, so, theoretically, it could balance out.

However, in practice, that may not be the case. Lets say 4 of these 4 man squads are looking for games. So the matchmaker places the 2 best on each team and the 2 worst on each team. The 4 players on one team see that they are up agaisnt a squad of similar skill opponents, so they disconnect at the start of the game. That leaves just the bad 4 man squad on one side while the other side still has its good squad and bad squad. The game then queues and adds solo players to the side missing players. So now not only does 1 side not have a good squad, their space has been taken by random players. This would give the side with the squad that didn't quit a huge advantage over the other side, and the results would be similar to what we see today.

(not to mention incomplete squads with 2-3 players could also lead to unbalanced matchmaking).

With 2 player squads, you either have a partner or you dont. If a 2 man squad bails at the beginning of the match, its alot easier to find a similar skill range pair who are looking for a match and place them. Or find 2 solo players of the same skill range and place them.

With a 6 or 4 man squad, there is also potential for quite a gap in skill range. You could have a squad of pro players with one bad new player, or a squad of new players with a veteran leader. A 2 man squad narrows this down quite a bit and allows for a more customized fit to a team.



^Either way, the numbers and the methods are up for debate. But with the current system, its a catch 22; We dont have enough players for 6 man squad matchmaking, and having 6 man proto stompers in Public is hurting player retention which prevents there form being a large enough population for the 6 man matchmaking.

Her is how I broke 52 (actually 49.1 4x4 split and 50.01 laser open).

1st) 80 meters should be 90% max speed at the minimum with short stride. The next 100 to 130 meters should be as open a stride as possible maintaining that speed. This will actually provide an acceleration factor. For the next 100 meters you should shorten your stride and then maintain the shorter stride sprinting at 100% until the end.

2nd) The first 200 meters you should shoot for only a bit slower than your fastest 200. My fastest 200 when I was at my peek was about 24.5 so I shot for a 25 for a 200m split. I had short legs so my legs hit the ground more often than other sprinters. I got to a point where I hit 24.6/24.7 splits but couldn't break an open 24.5 200m. I was a mid distance sprinter (400/800) and field events. Almost had deca scholarship but messed up meniscuses. Wanted to run track later for summer but then busted knee in judo training.

3rd) If you find that the 2nd split is more than 10% slower than your first then just tweak a little and be sure to do proper conditioning. I found doing 80m to 200m hills backwards twice a week helped so much it isn't even funny.

4th) On your low level meets, do the 800 and shoot for 56 and 57 400m splits. You will slowly gain confidence in your indurance and reach new levels of conditioning. I slowly broke 2 minutes but couldn't break 119.0. That was my PR. It started b/c I was running 55 splits and then 70 on the 2nd. Slowly, as my conditioning improved, I got to sub 120s. BTW, that isn't fast. I was almost last at all of the big meets. The only time I wasn't was when an alt was in or when I was 3rd leg in 4x800's.

5th) During competition season do not lift weights often. Don't do a track workout and then goto the gym and bang out dead lifts and squats. That's not healthy. Pro athletes do this with very strict diets and more than 8 hours of sleep a day. They don't have homework and school to worry about.

Hope this helps. BTW, When I was a freshman in HS I could only do 61 seconds for the open 400m. I trained with an exceptionally technical coach and will never forget anything I learned. By summer after my Sr. year I cracked a PR of 50.01. Before the end of Sr. Year I basically got a non laser of 51.00 BUT the coach believed there was a mistake and I was about .1/.2 faster since it clearly wasn't a tie for 3rd but they called it a time due to times being the same.

Lastly, if you are really serious. I mean REALLY SERIOUS then consider finding an elite level coach on the side. Just running your a$$ off isn't going to get you the results. There are techniques. Every single time your foot touches the ground, even while walking in the mall, should have significance. Every way you relax your body (your arms, face, etc.) it should be done perfectly. How to zone out opponents. How to use a teammate as a pacer. Down to the way and the voice of the person yelling out splits. Elite level coaches know this. When I was your age I wish I knew what I knew now about athletics. I trained twice to three times and day destroying my meniscus, sleeping 5 hours a night, working full time, and pulling my 3.5 gpa (out of 4.5). Then I would eat Top Ramen and peanut butter sandwiches. I didn't understand nutrition or when to sleep or just plain stop. Being an elite requires elite level coaching. If you want that 47 and 46 400m with a complement field event such as Long Jump or Tripple jump (like me) and not to mention, most strong 400m runners are extremely strong 800 meter runners. I hate to say this but 400 and 800 are sprint events. Some runners even consider the 1 mile a sprint. Rest, eat correctly, find elite coaching on the weekend or off season or what have you.