u/ExpertWatercress3761

I’m a male sprinter (5’10”, 152 lbs) with PRs of 23.26 (200m), 51.77 (400m), and 64.99 (400H, with almost no hurdle-specific training).

My goals are sub-23, sub-50, and sub-60. This summer I’m training with a local club 5 days a week (sprints M/W/F, hurdles T/Th) and lifting 3x per week. My high school did not have a track or weight room so I am relatively new to weightlifting and plyometrics.

I feel like there may be more I could be doing. For athletes or coaches who have made the jump from ~52 to sub-50, what training areas would you prioritize most: acceleration, max velocity, speed endurance, special endurance, strength work, or hurdle technique?

Any advice is appreciated.