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Preseason 400m Training (week 11 of 12)

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Next week is the 12th and final week, I’ll be posting a preseason training program geared toward developmental (HS) 400m runners.

If you’ve been following the program (or intend to) and don’t know what to do after it ends, I recommend this program for more detailed help with workout planning for your sprinters.

Here are the workouts for previous weeks:

For Week 1 workouts, click here.
For Week 2 workouts, click here.
For Week 3 workouts, click here.
For Week 4 workouts, click here.
For Week 5 workouts, click here.
For Week 6 workouts, click here.
For Week 7 workouts, click here.
For Week 8 workouts, click here.
For Week 9 workouts, click here.
For week 10 workouts, click here.

M: 5 x 60m, 5 x 10 (5 each leg) alternate leg bounds. R = 7′

Lift Day 1:

A1: Hang clean/high pull/DB snatch 4 x 5

B1: Bulgarian split squat (BSS) 4 x 6 e.l.
B2: DB Bench 4 x 6

C1: Step up 4 x 8 e.l.
C2: Chin up 4 x 6 (weighted)

10′ foam roll/static stretch after lifting

T: 3 x 500. (through 400m @ 85%) R = 8-10′

B = 1st 200 – 29.9/2nd 200 – 30.0 (59.9 @ 400m) – finish 500m sub 80
G = 1st 200 – 36.4/2nd 200 – 36.5 (72.9 @ 400m) – finish 500m sub 95

Lift Day 2:

A1: Deadlift 5 x 5
A2: DB Incline 4 x 5

B1: Single leg dead lift 3 x 8 e.l.
B2: Inverted row 3 x 8 (if too easy, put feet up on
box or bench

10′ foam roll/static stretch after lifting

W: 2 x 10 x 100m @ 75%, R = 45″/3′

B = 15.0 – 15.5, G = 18.0 – 18.5

400m barefoot warm down
Core – stabilization

TH: 6 x 150m. R = 250m walk

150m pace:

1st 50m = 75%
2nd 50m = 85%
3rd 50m = 95%

Lift Day 3:

A1: Hang clean/high pull/DB Snatch 4 x 5

B1: BSS 5 x 5
B2: one arm row 4 x 6

C1: Explosive step up 4 x 6 e.l.

10′ foam roll/static stretch after lift

F: 9 x 200, R = 2′

B = 32.0, G = 36.0

400m barefoot warmdown
Core – stabilization

10′ foam roll/static stretch

 

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