Preseason training for 400m runners (Week 5 of 12)
By Athletes' Acceleration | September 21st, 2009
Each Monday, for the next 7 weeks (and a total
of 12 weeks), I’ll be posting a preseason
training program for developmental 400m
runners.
I get so many questions about this event I’ve
decided to share what I’m doing. This way
you can copy it, pick it apart (respectfully),
or flat out steal it. Use it and see just
how much your athletes improve.
Of course, feel free post your comments and
questions below. I can’t guarantee I’ll
answer all of them, but I’ll do my best.
If you want more detailed information about
program design for 55-400m sprinters,
click here.
For Week 1 workouts, click here.
For Week 2 workouts, click here.
For Week 3 workouts, click here.
For Week 4 workouts, click here.
HS 400m Training
Pre-season - 12 weeks
Mesocycle 1, Microcyle 5
General Preparation Period
M: 6 x 30m, 2 x 40m from crouch, 3pt or 4pt
stance.
R=3’ 8 x Standing Triple Jump into pit
Lift Day 1: 2 x 10 – circuit format – rest between sets exercises is 60-90”
Lunges
DB bench press
Lat pull
Split squat
Dips
One arm row
Leg extension
T: 4 x 4 minute runs on grass loop. R= 2’
Pace is moderate. Competitive athletes won’t allow this to be a slow paced jog.Hurdle Mobility. Core (stabilization). 800m barefoot warmdown jog. 10’ static stretch
W: 5 x 300m hills. *Jog* back recovery. Mile warm down. Last 400m - barefoot. (all on grass) Lift Day 2: 2 x 10 – circuit format– rest between sets exercises is 60-90”Back squat
DB incline
Chin ups
Bulgarian split squat (back leg up on bench single leg lunge)
Clap pushups
Seated Row
Hamstring curls
TH: 8-10 x 200 @ 70%
B: 34-35, G: 39-40 R = 2’800m warmdown on grass, barefoot if possible. I’d like to get to 10 x 200 for this workout. This is the important workout of the week. Given the
choice to only record times and assess consistency for one workout, this would be the one I would
record times for and yell and scream during the workout to make sure athletes hit their times,
including being on pace at the 100m mark.
F: 2 x 5 x 150m buildups: 1st 50 = 75%, 2nd 50 = 80%, 3rd 50 = 85%
R = walk back recovery, 6’ between sets
Lift Day 1: 2 x 10 – circuit format – rest between sets exercises is 60-90”
Lunges
DB bench press
Lat pull
Split squat
Dips
One arm row
Leg extension
Audio ‘Weekly Preview’:
Here are the tools serving as the foundation
of my sprints programs:
Complete Program Design for Sprinters -
a step by step blueprint showing you the
most effective way to write workouts that
will ensure your sprinters peak at the
right time.
Questions? Comments? Leave a reply below.
Latif Thomas
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This entry was posted on Monday, September 21st, 2009 at 10:05 am and is filed under Speed Training . You can leave a response, or trackback from your own site.
September 22nd, 2009 at 2:24 am
Thanks, Keep up the good work, my Athletes are realy performing
Dirk
September 22nd, 2009 at 8:52 am
Just a comment, these programs make so much sense. Thanks for all the work you do for other coaches. I consider myself a 400m specialist and in my few years of experience I’ve developed a pretty good system, at least I think so. One thing I’ve noticed is that a lot of the elements you cover in your program is also in mine. It’s sort of a fusion of what you do, and coach Hart’s system. He focuses a lot on the endurance component. Once again, thanks a mill.
September 23rd, 2009 at 8:32 am
What kind of warm-up do you do with your athletes? Is it the same regardless of the workout? Looking for fresh ideas!
Thank you,
Danielle Freeman
>>Generally speaking, the warm up I use is based on the energy system demands of the workout for that day. For example, on a tempo/conditioning day, the warm up won’t be particularly intense, but it might be a bit longer with more running between drills so that we get some aerobic work in as part of the warm up itself instead of just relying on the tempo volume. It’s kind of like a really easy, but long, GS circuit. On a speed day the warm up is going to be fairly long, but with more buildup accelerations built in to things and also speed drills for athletes that know how to do them. The intensity is higher and the warmup is structured so as to get increasingly intense.
Those are the basic principles I follow with, of course, further variations depending on what I want to do that day and/or the strengths or weaknesses I’m trying to address.
- Latif
October 4th, 2009 at 9:36 am
What does standing triple jump look like?
>>> Jump to the 30 second mark of the video: http://www.youtube.com/watch?v=_H_2SkF2ncM
November 1st, 2009 at 5:21 pm
[…] click here. For Week 3 workouts, click here. For Week 4 workouts, click here. For Week 5 workouts, click here. For Week 6 workouts, click here. For Week 7 workouts, click here. For Week 8 workouts, click here. […]
April 22nd, 2010 at 11:52 am
[…] click here. For Week 3 workouts, click here. For Week 4 workouts, click here. For Week 5 workouts, click here. For Week 6 workouts, click here. For Week 7 workouts, click here. For Week 8 workouts, click here. […]