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

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Presentation on theme: "400 Meter Training Phil Lundin Men’s Track and Field Coach Adam Steele University of Minnesota Minneapolis, MN."— Presentation transcript:

1 400 Meter Training Phil Lundin Men’s Track and Field Coach Adam Steele University of Minnesota Minneapolis, 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 Annual Plan Mesocycles.doc annual plan - weeks annual plan

7 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

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 hand time –Start watch on first step

9 Monday Training SPP – Speed Development 30m fly progression - 30m Master Fly1.xls 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 Training CP – Speed Development 30m % Stick 85-95% of max stride length –work on stride frequency 20m acceleration into 20-30m stepping over % 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/355% max/355% max/3 70/270/270/2 80/180/180/1 85/285/385/3 85/285/285/2 *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/355% /3 70/270% /3 80/180% /1 85/1+185%/1+1+1 pair with50% Bwt/6 90/185%/1+1+1 pair with50% Bwt/6 75/1+185%/1+1+1 pair with50% Bwt/6 75/1+1 *ancillary exercises for hamstring group

13 Monday Training CP – Weight Training May Power SnatchBwt Squat JumpIncline Press 55% max/366% Bwt /555% max/2 70/333% Bwt /570/2 80/2High box jump /580/1 80/2rest65/3 85/266% Bwt /565/3 90/133% Bwt /565/3 90/1High box jump /5 90/166% Bwt /5 90/133% Bwt /5 90/1High box jump /5

14 Monday Multi-Jump General Physical Preparation –In-Place Jumps –Teaching: “Extended” and “Rudiment” on grass; RIP into pitExtendedRudimentRIP Special Physical Preparation –Extended, RIP, Basic, AscensionAscension Competition Period –Maintenance

15 Monday Multi-Throw General Preparation –Med Ball Circuits: Gas and TankGasTank 3-5k med ball –Teaching: Bomb, Shell, MortarBombShellMortar 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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