400 METER TRAINING SO MANY INGREDIENTS, SO LITTLE TIME. Ron Grigg
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1 400 METER TRAINING SO MANY INGREDIENTS, SO LITTLE TIME Ron Grigg
2 Sprint Races-defined An acceleration to a maximal race velocity, followed by an attempt to maintain the highest level of that velocity for the duration of the event.
3 400m Event Considerations Sprint Training is dictated by duration and velocity of the event Duration Average Velocity seconds 8.9 m/ps-6.15 m/ps Univ. of Western Australia, m Male 41% aerobic, 59% anaerobic; Female 45% aerobic, 55% anaerobic
4 Dual Track Training Creating a speed reserve Creating race specific endurance
5 Speed Training Guidelines % intensity Category Rest Session Volume Acceleration- 1-4 s (rest 1 min. per 10 m) 300m-600m Ex. Block 10m, 20m, 30m Maximum Velocity- 4-6s (rest 1 min. per 10 m) 300m-600m Ex. Fly 10m, 20m, 30m (25m acc. Zone, 30m max)
6 Anaerobic Speed Endurance Training Volume Guidelines % intensity Category Rest Session Volume Short Speed Endurance- 6-10s 1-3 & 3-10 min. 300m-800m Ex. ASSE 6 x 80m w/ 8 rest Ex. GSSE 3 x 4 x 50m w/ 1:30 on reps, 5 min. on sets Speed Endurance s 5-10 min. 500m-1000m Ex. 5 x 150m w/ 10 min. rest Special Endurance I s min. 600m-1200m Ex. 4 x 250m w/ 12 min. rest Special End II- 40s-2: min. 350m-1500m Ex. 2 x 50 sec. boys/60sec. girls w/ 20 min. rest
7 Aerobic Tempo Training Guidelines Category Rest Session Volume Extensive Tempo 30 to 90 seconds m 70%-80% of pace Ex. 10 x 75% of 200m pace, w/ 50m walk in 1 minute Category Rest Session Volume Intensive Tempo 2-5 min m 80%-90% of pace Ex. 3-4 x 85% of 400m goal pace w/ 4 min rest
8 Building a Better Athlete MOBILITY COORDINATION & SKILL SPEED STRENGTH ENDURANCE
9 High School vs. College Reality Colleges have a 40 week training window with significant influence on the other 12 weeks of the year. High Schools have a week training window with less influence on the other weeks than they d like to have. Therefore, there is a need for a more rapid progression to specific training and racing and to get the most bang for the buck. The many ingredients of the 400- meter event and athlete development should be combined where appropriate.
10 Building a Better 400m Athlete- Mobility WARM UPS WARM DOWNS
11 The WARMUP is TRAINING MAXIMUM VELOCITY WARM UP JOINT MOBILITY head circles, hip circle, trunk circle, ankle and wrist circle MOVEMENT EXERCISES fwd skip with arm circles, backward skip w/arms, side slide & switch, karioka & switch, karioka step over & switch, alt low skip and scoop, groucho walks, backward run DYNAMIC FLEXIBILITY supine SL raises, iron cross, scorpions, groiners, inverted splits and scissors, rockers into hurdle seat stretch, hurdle seat change, lateral & linear leg swings COORDINATION & SPECIFIC MOBILITY A Skips Ankle pops straight leg shuffle into a straight leg bound double alternate fast leg into technical buildup Marching Run into technical buildup ELASTIC STRENGTH & SPECIFIC COORDINATION(increase intensity of run, slow walk back) 10 prisoner squats + 50 meters 10 jumping Jacks + 50 meters 10 pogos + 50 meters 5 star jumps + 50 meters 3 rockets + 50 meters
12 Building a Better 400m Athlete- Coordination SPRINT MECHANICS Wicket drill Vince Anderson, Texas A&M vanderson@athletics.tamu.edu
13 Wicket Drill
14 Wicket Drill- split position
15 Wicket Drill- knee to knee position
16 Building a Better 400m Athlete- Speed
17 Maximum Velocity Training Menu (> 95%, < 6 sec same mechanical demand) Session A: 2 X Fly-in 30 m (wind in your face) 2 X Fly-in 30 m assisted (wind at your back) 2 X Fly-in 30 m (on curve with minimal wind) Session B: 2 X Stand Start 50 m as many steps as possible w/ proper mechanics (timed and count) 2 X Stand Start 50 m as few steps as possible w/ proper mechanics (timed and count) 2 X Stand Start 50 m normal cadence w/ proper mechanics (timed and count) Session C: Sets of Ins and Outs
18 INS & OUTS TRAINING COURSE s 30m acc. zone IN o 20m OUT I 10m IN o 20m OUT f s 30m acc. zone IN o 15m OUT I 15m IN o 15m OUT f s 30m acc. zone IN o I 10m OUT 20m IN o f 10m OUT
19 Ins & Outs
20 Building a Better 400m Athlete- Strength GENERAL STRENGTH - Body weight ABSOLUTE STRENGTH- Weight room Boo Schexnayder providing videos and articles Exercises for Sports Performance Training Weight Training for Speed Power and Sports Performance POWER and/or ELASTIC STRENGTH coordination + speed + strength
21 Multiple Jumps Multiple Throws In Place Jump Series Pogo Jump Rope Tuck Jumps Rocket Jumps Short Jump Series(into pit) SLJ STJ 3 double leg hops Bound Series 1 LLR RRL RRLL B Over Head Back Under Hand Forward Squat Chest Throw Lunge Chest Throw C Hop Forward + Over Head Back Hop Forward + Under Hand Forward Hop Off Box Backwards + OHB Hop Off Box Forwards + UHF 2 Hops + Chest
22 Anaerobic Training Guidelines % intensity Category Session Volume In Place Jumps takeoffs Short Jumps (4 or fewer contacts) takeoffs Meso-Power Jumps (bounding) takeoffs Multiple Throws throws
23 400m Multi-system Menu- Gen. Prep. Jump Run Circuits sec. In Place Jump sec. rest 4 x Drill 15 sec. on, 15 sec. 1 min. run 2 min rest (3-6 rounds) Completion Runs Extensive or Intensive Tempo reps +50 m fast within 30 seconds Sprint Float Sprint Runs 30m fast, 30 m float, 30m fast
24 400m Multi-system Menu- Spec. Prep. 200, 400, 600 The Hard Way 5-10 x 40, 50 or 60 with short recovery in 5 person shuttle relay fashion 5-10 min. rest on sets Depletion Runs Special Endurance rep + a set of SSE ex. 250, 1:00 rest, 4 x 50m, 1:00 rest Split Runs ex. Critical Zone 3 x 160 w/ 20 sec rest ex. 350, 1:30 rest, 250 ex. 3 x 200 w/ 1:00 rest
25 400m Multi-system Menu- Comp. Combo Session 4 x 30m w/ 90 sec. rest 5 x 150 w/ 90 sec. rest (1 st 800 feel, last 50 fast) 8 min. rest 1 x 300 max MD Mixed Reps 3 x 10k pace (PR+40-50s)w/ 200 jog recovery 3 x 800 pace w/ 300m jog recovery 3 x 400 pace w/ 200m jog, 50m walk recovery
26 MEET DAYS AS TRAINING Speed/Speed Endurance Theme 4 x 100, 100m, 200m Special Endurance/Race Model Theme 400, 200, 4 x 400 Experiment in minor meets go out a little harder go out a little easier
27 Building a Better 400m Athlete Race Model 1 st 200 =200m PR +1.5 seconds 2 nd 200= 1 st seconds Ex m pr- boy Ex m pr- girl
28 Tempo Sessions prescribed w/ pace per 100 meter for effort distribution/pace awareness. We want Mature and intelligent training efforts. Pace Per 100 meter training chart 400 goal avg. mps 70% 75% 80% 85% 90% 95% 100%
29 400 meters 6 Day Model - General Phase No Meets Monday Tuesday Wednesday Thursday Friday Saturday speed tempo-volume general tempo-pace speed technical combination (1) Acceleration WU (1) Tempo WU (1) General WU (1) Warm Up A (1) Max V WU (1) Balance Mobility (2) Multi Jumps (2) Extensive Tempo 75% (2) General Strength (2) Intensive Tempo 80% (2) Wicket Drills (2) Jump Run A 6 x 300 w/ 2' 200s +50 Compl. 4-rounds Runs (3) 4 x 100m hand offs (3) Hurdle Mobility (3) BFCD/SS (3) Hurdle Mobility (3) 4 x 100 hand offs (3) Abs and Pushups or blocks acc (4) Ins & Outs (4) BFCD/SS (4) Weight Room (4) BFCD/SS (4) Multiple Throws (4) BFCD/SS 30-20o-10i-20o (5) Multiple Throws (5) BFCD/SS (6) BFCD/SS (6) Weight Room (7) Weight Room
30 400 meters 6 Day Model - Specific Phase 2 meets Monday Tuesday Wednesday Thursday Friday Saturday speed Dual Meet- Speed, Speed End. Theme general tempo-volume speed technical Invitational- w/ specific race model cues (1) Acceleration WU (1) 4x100 (1) General WU (1) Warm Up A (1) Max V WU (1) 400m (2) 4 x 100m hand offs (2) 100m (2) General Strength (2) Extensive Tempo 75% (2) Wicket Drills (2) 4x400m 3 x 5 x 150 w/ 1', 5' (3) Multiple Jumps (3) 200m (3) BFCD/SS (3) Hurdle Mobility (4) Multiple Throws (4) BFCD/SS (4) BFCD/SS (4) Weight Room (4) BFCD/SS (5) BFCD/SS (5) Weight Room (6) Weight Room
31 400 meters 6 Day Model - Specific Phase 1 Meet Monday Tuesday Wednesday Thursday Friday Saturday Speed/SE general Spec. End- RM general (light) speed technical Invitational (1) Acceleration WU (1) General WU (1) 30M WU (1) DYNAMIC WU (1) Max V WU (1) 4 x 100 relay (2) Multi Jumps (2) General Strength w/ xt runs (2) Split Runs- CZ (2) Squat Walk Series (2) Wicket Drills (2) 400m 2 x 3 x 160 / 20", 15 (small differentials) (3) 4 x 100m hand offs (3) BFCD/SS (3) Hurdle Mobility (3) BFCD/SS (3) 4 x 100 hand offs (3) 4 x 400 relay or blocks acc (4) GSSE (4) BFCD/SS (4) Multiple Throws (4) BFCD/SS 3 x 4 x50m w/90 sec. rest. (5) Multiple Throws (5) Weight Room (5) BFCD/SS (6) BFCD/SS (7) Weight Room
32 400 meters 6 Day Model - Competition Phase 1 Meet Monday Tuesday Wednesday Thursday Friday Saturday Active Recovery speed combo session Active Recovery speed technical Regionals (1) DYNAMIC WU (1) Acceleration WU (1) Tempo WU (1) Balance Mobility WU (1) Max V WU (1) 4 x 100m (2) Squat Walk Series (2) Multiple Jumps (2) Combo Session (2) Hurdle Mobility (2) Wicket Drills (2) 400m 4x30, 5x150, 1x300 (10 days from State meet) (3) BFCD (3) 4 x 100 handoffs or S-F-S (3) BFCD/SS (3) Squat Walk Series (3) 4 x 100 hand offs (3) 4 x 400m or blocks acc (4) Weight Room (4) BFCD/SS (4) Weight Room (4) BFCD/SS (4) Multiple Throws (4) BFCD/SS (5) BFCD/SS (6) Weight Room
33 Resources Realistic perspective on training HS track Articles, blogs and message
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