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400 Meter Training

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)

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400 Meter Training

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  1. 400 Meter Training Phil Lundin Men’s Track and Field Coach Adam Steele University of MinnesotaMinneapolis, MN

  2. 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

  3. Mesocycles • Generally 3-4 weeks in duration • Most important time frame in planning. Minimal time for adaptation to training stimulus

  4. Microcycles • Generally 1 week in duration • General microcycle themes • Developmental • Competition • Transition/Restoration

  5. 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

  6. 2005-2006 Annual Plan • 2005-2006 Mesocycles.doc • 2005-2006 annual plan - weeks

  7. MondaySpeed 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

  8. 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

  9. Monday TrainingSPP – Speed Development • 30m fly progression - 30m Master Fly1.xls • 3x3x30m fly • 3-5 minutes/reps & 7-10 minutes/sets • Mindful of sprint technique • Tall posture • Stretched neck, level chin • Toe up • Knees together at touch down • “swish” knees past each other • Other cues

  10. Monday TrainingCP – 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 @ 85-95% of max stride length • 100m “in-out” • 40m acceleration w/ 20 m fast+20m “float” + 20m fast • Acceleration work according to need

  11. Monday Training GPP – Weight Training Max Strength October Power CleanIncline PressBack 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!!!

  12. Monday Training SPP – Weight Training Late November Power SnatchBack SquatJump Squat 55% max/3 55% /3 70/2 70% /3 80/1 80% /1 85/1+1 85%/1+1+1 pair with 50% Bwt/6 90/1 85%/1+1+1 pair with 50% Bwt/6 90/1 85%/1+1+1 pair with 50% Bwt/6 75/1+1 85%/1+1+1 pair with 50% Bwt/6 75/1+1 *ancillary exercises for hamstring group

  13. Monday Training CP – Weight Training May Power SnatchBwt Squat JumpIncline Press 55% max/3 66% Bwt /5 55% max/2 70/3 33% Bwt /5 70/2 80/2 High box jump /5 80/1 80/2 rest 65/3 85/2 66% Bwt /5 65/3 90/1 33% Bwt /5 65/3 90/1 High box jump /5 90/1 66% Bwt /5 90/1 33% Bwt /5 90/1 High box jump /5

  14. MondayMulti-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

  15. MondayMulti-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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