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Preseason training for 400m runners (Week 9)

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Each Monday, for the next 3 weeks (and a total
of 12 weeks), I’ll be posting a preseason
training program for developmental 400m

I get so many questions about this event I’ve
decided to share what I’m doing. This way
you can copy it, pick it apart (respectfully),
or flat out steal it. Use it and see just
how much your athletes improve.

Of course, feel free post your comments and
questions below. I can’t guarantee I’ll
answer all of them, but I’ll do my best.

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.

M: 6 x 50m, 6 x standing triple jump. focus on first
3 steps. R= 5′

Active recovery –> keep moving, jogging. no standing

Lift Day 1. Start of set 2 of B1 (Bulgarian split squat)
should be 3 minutes after start of set 1 of B1.

Splitting the workouts like this should cut total
time in weight room roughly in half.

‘Bulgarian Split Squat (BSS) is also known as ‘back leg
on the bench single leg lunge’.

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)

T: 5 x 300m hills. R = jog back.

800m barefoot warm down.

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

W: 10 x 200m @ ~75%. R=2′ B = 33.0, G= 37.0

For this workout and time of season, athletes are
expected to hit their times, on the money.

For boys, only times within .2 seconds of the target
time (33.0) are considered ‘quality’ intervals. I
expect 80% of workout to be ‘quality’ or Coach
Thomas starts yelling at people.

Core – stabilization
Hurdle mobility
400m barefoot warmdown

TH: 3 x 300m. First 50m fast, cruise 150m, last 100m fast.
R = 7′. Target time: B = 43.0 – 44.5 seconds, G = 52.0 – 53.5

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.

F: 3 x 5 x 100 @ ~80%. R = 45″/2′. B = 14.5 – 15.0, G = 17.5 – 18.0

800m barefoot warmdown
Core – stabilization
10′ static stretch


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