Each Monday, for the next 6 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.
For Week 5 workouts, click here.

HS 400m Training
Pre-season - 12 weeks
Mesocycle 1, Microcycle 6
General Preparation Period

M: Off (jog and stretch as necessary)

T: 6 x 40m from crouch, 3pt or 4pt stance.
R=4’ 6 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

W: 3 x 5 x 100m @ 75% R= 1’ reps/3’ sets.
On grass.

Core. 800m barefoot warmdown on grass.
Static Stretch.

TH: 4 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

F: Warm up 3 x 600@ B = 1:57 – 2:04,
G = 2:14 – 2:20, R=4 - 4:30’ (start at 4′)
Mile warmdown.

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

 Weekly Audio:

If you want more information like this, but
with more insight as to why the workouts
are structured this way, click here.

- Latif Thomas

------------------------------

Spread the Word:

 digg this  del.icio.us  Technorati  Blogmemes  Ask Jeeves
 Furl  Reddit  Rojo  Simpy  Spurl  Socialize It
 Earthlink  Google  Netscape  Windows Live  Yahoo

------------------------------

This entry was posted on Monday, September 28th, 2009 at 8:40 am and is filed under Speed Training . You can leave a response, or trackback from your own site.