400 Meter Training Friday – Acceleration/Power/Pre-meet warm-up

1. 400 Meter TrainingFriday – Acceleration/Power/Pre-meet warm-up Phil Lundin Men’s Track and Field Coach Adam Steele University of MinnesotaMinneapolis, MN

2. Friday TrainingGeneral Physical Preparation • Block introduction

3. Start/Acceleration • Acceleration Drills • Prone – Set – Go • Alternate front (Power) foot in set position • Donkey kicks • Stick drill with and without weight belt • Sled pull

4. Friday TrainingSpecial Physical Preparation • Block work over 10-30m with and without weight belt • Stick Drills • Sled runs

5. Friday TrainingCompetition Period • Pre-meet warm up • Baton exchanges

6. Friday TrainingGeneral Physical Preparation Power SnatchFront SquatBench Press 55% max/3 55% max/3 55% max/3 70/2 70/3 70/3 80/2 80/1 80/1 85/2 80/3 80/3 85/2 80/3 80/3 85/2 65/3 80/3 85/2 85/2 80/3 80/3 85/2 85/2 85/2

7. Friday TrainingSpecial Physical Preparation Power Clean & JerkJump Squat 55% max/3 50% Bwt/6 70/3 50% Bwt/6 80/2 50% Bwt/6 80/2 50% Bwt/6 85/2 50% Bwt/6 90/2 50% Bwt/6

8. FridayMulti-Jump • General Physical Preparation • In-place jump circuits • Teaching: “RIP”, Rudiment • Special Physical Preparation • “RIP” • “Extended” • “Ascension” (Hurdle Jumps/1&2 legs) • Competition Period • Maintenance or as part of pre-meet warm-up

9. FridayMulti Throw • General Physical Preparation • Med Ball circuits – “Gas” and “Tank” [1x10-12 reps] • Bomb with big shot [1x5 reps generally] • Shell with big shot [1x5 reps] • Special Physical Preparation • Bomb w/ 3-4k med ball • Shell w/ 3-4k med ball • Competition Period • Mortar with 2-3k med ball • Bomb with 2-3k med ball