400 Meter Training

Phil LundinMen’s Track and Field Coach

Adam SteeleUniversity 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

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

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 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

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

Monday Training GPP – Weight Training

Max Strength

OctoberPower Clean Incline Press Back Squat55% max/3 55% max/3 55% max/370/2 70/2 70/280/1 80/1 80/185/2 85/3 85/385/2 85/3 85/385/2 85/3 85/385/2 85/2 85/285/2 85/2 85/2*Ancillary exercises for hamstrings group. Important: whatever load,

maximize acceleration of bar!!!

Monday Training SPP – Weight Training

Late NovemberPower Snatch Back Squat Jump Squat55% max/3 55% /370/2 70% /380/1 80% /1 85/1+1 85%/1+1+1 pair with 50% Bwt/690/1 85%/1+1+1 pair with 50% Bwt/690/1 85%/1+1+1 pair with 50% Bwt/675/1+1 85%/1+1+1 pair with 50% Bwt/675/1+1*ancillary exercises for hamstring group

Monday Training CP – Weight Training

MayPower Snatch Bwt Squat Jump Incline Press55% max/3 66% Bwt /5 55% max/270/3 33% Bwt /5 70/280/2 High box jump /5 80/180/2 rest 65/385/2 66% Bwt /5 65/390/1 33% Bwt /5 65/390/1 High box jump /590/1 66% Bwt /590/1 33% Bwt /590/1 High box jump /5

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

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