400 Meter Training
Phil Lundin
Men’s Track and Field Coach
Adam Steele
University of Minnesota
Minneapolis, MN
Basic Periodization 101
• Annual Plan
– Periods
• General Physical Preparation (GPP)
– Volume stimulus paramount
• Special Physical Preparation (SPP)
– Volume/intensity stimulus of equal importance
• Competition Period (CP)
– Intensity stimulus paramount
Mesocycles
• Generally 3-4 weeks in duration
• Most important time frame in planning.
Minimal time for adaptation to training
stimulus
Microcycles
• Generally 1 week in duration
• General microcycle themes
– Developmental
– Competition
– Transition/Restoration
Daily Sessions –
Themes/objectives
• Monday: Speed development; max strength 
power
• Tuesday: Work Capacity  Competition Specific
• Wednesday: Max St.  Power/Restoration
• Thursday: Work Capacity  Speed Endurance
• Friday: Acceleration; Max strength  Power
• Saturday: Work Capacity  Competition
• Sunday: Rest
2005-2006 Annual Plan
• 2005-2006 Mesocycles.doc
• 2005-2006 annual plan - weeks
Monday
Speed Development
• Speed Skill- done daily as part of WU
– A skip
– A run
– B skip
– B run
– Fast leg isolate
– Fast leg alternate
All reps over 20-50m
Monday Training
GPP – Speed Development
• 100m on the minute
– 1-2 x 10
• 6 – 8 minutes/set
• Shuttle runs
– 3x5x60m
• 1 minute/reps,6 minute/sets
• 7.0-7.5 hand time
– Start watch on first step
Monday Training
SPP – Speed Development
• 30m fly progression - 30m Master Fly1.xls
– 3x3x30m fly
• 3-5 minutes/reps & 7-10 minutes/sets
• Mindful of sprint technique
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Tall posture
Stretched neck, level chin
Toe up
Knees together at touch down
“swish” knees past each other
Other cues
Monday Training
CP – Speed Development
• 30m fly @ 95-100%
• Stick Drill @ 85-95% of max stride length
– work on stride frequency
• 20m acceleration into 20-30m stepping over sticks @ 8595% of max stride length
• 100m “in-out”
– 40m acceleration w/ 20 m fast+20m “float” + 20m fast
• Acceleration work according to need
Monday Training
GPP – Weight Training
Max Strength
October
Power Clean
Incline Press
Back Squat
55% max/3
55% max/3
55% max/3
70/2
70/2
70/2
80/1
80/1
80/1
85/2
85/3
85/3
85/2
85/3
85/3
85/2
85/3
85/3
85/2
85/2
85/2
85/2
85/2
85/2
*Ancillary exercises for hamstrings group. Important: whatever load,
maximize acceleration of bar!!!
Monday Training
SPP – Weight Training
Late November
Power Snatch Back Squat
55% max/3
55% /3
70/2
70% /3
80/1
80% /1
85/1+1
85%/1+1+1
pair with
90/1
85%/1+1+1
pair with
90/1
85%/1+1+1
pair with
75/1+1
85%/1+1+1
pair with
75/1+1
*ancillary exercises for hamstring group
Jump Squat
50% Bwt/6
50% Bwt/6
50% Bwt/6
50% Bwt/6
Monday Training
CP – Weight Training
May
Power Snatch
55% max/3
70/3
80/2
80/2
85/2
90/1
90/1
90/1
90/1
90/1
Bwt Squat Jump
66% Bwt /5
33% Bwt /5
High box jump /5
rest
66% Bwt /5
33% Bwt /5
High box jump /5
66% Bwt /5
33% Bwt /5
High box jump /5
Incline Press
55% max/2
70/2
80/1
65/3
65/3
65/3
Monday
Multi-Jump
• General Physical Preparation
– In-Place Jumps
– Teaching: “Extended” and “Rudiment” on
grass; RIP into pit
• Special Physical Preparation
– Extended, RIP, Basic, Ascension
• Competition Period
– Maintenance
Monday
Multi-Throw
• General Preparation
– Med Ball Circuits: Gas and Tank
• 3-5k med ball
– Teaching: Bomb, Shell, Mortar
• Special Physical Preparation
– Bomb and Shell
• Start with big shot and reduce to 3k med ball through the year
• Emphasis on speed of movement with full range of motion
• Competition Period
– Mortar (combination of throw and jump)
• Emphasis on speed of movement with full range of motion
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400 Meter Training University of Minnesota Minneapolis, MN