T-Nation is a technical online forum. meaning ideas that arent congruent with whats working or currently accepted or popular can be discussed.
The coaches aren’t going to reveal everything - just like an engine builder will not…
I have to say, the weighted vest, just moderate increase will create a stronger runner. Consider it added stress which the runner become accustomed. I made 10-15LB for this light sprinter.
I also said, what you cannot knock, is a super tight and powerful core ( spinal errectors, ab rack, and obliques ). A core that was put together like tuning the strings on a piano. A core so tight that the torso can be “locked” with little effort.
Its going to take time to biuld a real core, using:
Ab work ( leg raise, weighted and unweighted, crunch, situp, slant board situp, weighted chair crunch, twists )
Lower back ( good morning, hyperextension, hyperextension in chair, stiff leg deadlift, deadlift, power clean )
Oblique ( various twists in racks, side crunches )
Vertical jump and power clean training did not take too much additional time for the athelete. And allow him to become accustomed to higher than “natural” workloads.
Thats what this is all about, increasing your “limit” to higher than what is supposed to be possible.
That we also have to look at mental and psychological factors.
IE: if a runner is so strong, that he can KILL them on the 2nd turn, he will feel it and will provide confidence boost to stride finely down the last stright.
I say for this athelete consider weight and weight distribution. IE: if there is low fat but still some, it can replaced with muscle while mainting weight in 160-175lb range.
That he has to do some things that others are NOT willing to do, but prove to be what pushes him over the edge.
And once again, speed work for the 400M runner is sometime not made as important as it should be.
This guy should be able to smoke on the shorter distances.
Posture - I said to check against someone with similar body type.
Posture will naturally improve as athelete is able to hold and deliver more power.