The key to consistent improvements from your
athletes boils down to how effectively you
write and run their workouts.

Do too much, too fast and they’ll overtrain
and compete poorly.

Do too little, they’ll be undertrained and
won’t have enough in the tank.

So how do you ensure your athletes run the
perfect amount and get the most out of each
and every workout, no matter how old they
are, how fast they are and regardless of
what sport they play:

To your success,

Latif Thomas

Want more information on today’s topic?

For video of the speed drills, exercises
and progressions that will teach your athletes
how to run fast consistently, click here.

For an A to Z walkthrough on how to progress
and write effective workouts for your track
sprinters (like today, without video of athletes
doing drills and running), click here.

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

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

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.

For years I’ve been saying:

“Yes! Speed *can* be taught.”

And I believe most people would agree with
that statement.

Now I could talk, for the billionth time,
about developing biomotor skill,
neuromuscular efficiency, force application,
etc.

And I could rehash the fact that, in the
end, results are directly proportional to
your ability to conduct the right workouts
at the right time with the most efficient
structure.

But, if you’re anything like me, you’re more
likely to be buy into an idea if you can
see actual proof that these ideas and
concepts really work.

So I put together this video showing you
exactly the kind of abuse your athletes
will inflict once they start running more
efficient workouts.

Before you watch this video, consider the
rate of improvement these girls experienced.

Their lifetime bests coming into the season
were, in the order they run:

13.0, 12.5, 13.1, 12.8

The bottom line:

Speed can be taught.

Here are the tools serving as the foundation
of my athletic programs:

Complete Speed Training - all the speed drills,
exercises, weight room work, plyometrics
and core training exercises I use to develop
my athletes.

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