Training the 400m Sprinter. Steve Blocker Head Track Coach Emporia State University
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1 Training the 400m Sprinter Steve Blocker Head Track Coach Emporia State University
2 What We Will Cover Philosophy/Training Theory Basic Requirements what to look for Workouts Training Videos What I have learned Questions
3 In A Perfect World We are working with ideal weather conditions Facilities available (weather) Athletes are varsity level
4 Philosophy of Training 400m is a dynamic SPEED/Speed Endurance event Hops/skips/bounds/WEIGHT ROOM Sprint fast to be fast Develop acceleration then max velocity speed PROGRESSIONS ARE IMPORTANT
5 Philosophy Mentors Doug Case/Joey Woody Other influences shoulders to lean on
6 Basic Requirements Good sprint speed Highly motivated/competitor Ability to endure discomfort Building team around 400m runner Set standards not everyone can do this event
7 Training Theory Determine Limiting Factors Speed/speed endurance Relative Strength apply big force in small time (weight room) Mental strength build workouts with a sense of accomplishment measured workouts Leave something in the tank
8 Training Theory Strength Improve Maximal Strength hamstrings & gluteals (hip extensors) Back Squat, Romanian Deadlift, Walking Lunges Core work hanging leg raises or cycles Bounding, skipping, jumping exercises Circuits if necessary but lift heavy
9 Training Theory Strength Developing strength is crucial stronger athlete will win! Confidence Science Force output relative to bodyweight Ground based multiple joint exercises
10 Training Theory Strength First 2 3 weeks Gen. Prep Emphasize technique low weight high vol. 3x10 Back Squat 3x10 Push Press 3x10 Hamstring Curls Any auxiliary lifts 15 minutes Prepare the body Gradual increases in load
11 Training Theory Strength ~3 weeks moderate intensity & volume Day 1/Week 1: Squat 70% Push Press 70% Step ups 3x9 Add 15lbs each week for 3 weeks Pull ups and hanging leg raises on opposite days Day 2/Week 1: Squat 75% RDL 4x7 Add 15lbs each week for 3 weeks Train Weight Room after track workout Do not train legs/hamstrings hard day before speed work
12 Training Theory Strength Intensity Cycle ~2 Weeks Day 1/Week 1: Squat 80% last 60% emphasize speed Push Jerk Behind Neck 80% Step ups 3x5 explode up Add 10lbs each week for 2 weeks Intensity Cycle Day 2/Week 1: Power Clean 85% last 80% emphasize speed Bent Over Barbell Row 3x10
13 Track Workouts Simulators Progressive Overload 4 sets of 200/200 w/60s & 4 min RI Men: 32/32 30/30 28/28 27/27 Women: 36/36 34/34 32/32 29/29 ~4 weeks Volume remains/rest remains/speed Increases
14 Track Workouts 4 sets of 200/200 w/60s & 4 min RI Men: 32/32 30/30 28/28 27/27 Women: 36/36 34/34 32/32 29/29 ~4 weeks Week 1 3 sets Week 2 3 sets w/faster pace Week 3
15 Early Season Focus Conditioning/Injury Prevention Practice sprinting fast all year! Begin acceleration training 0 30m Each workout should have a major focus teach athletes about the event
16 Early Season/General Prep Monday Tuesday Wednesday Thursday Friday Saturday Speed/Tech. Daily Goal: Develop Acceleration From Push Up Start 4x10m 3 4x15m Skipping & Bounding Progressions Rhythm Daily Goal: Conditioning/ eliminate stuttering 2x4x200 Walk back rest M: 30s W: 34s Circuit Day Daily Goal: Recovery Include Hurdle Mobility Get creative!! Speed/Tech Repeat Day 1 Develop continuity Add 5m from Day 1 Rhythm Daily Goal: Intro 400m simulator 3x2x200 60s/4min RI M: 30/30 28/28 27/gut W: 36/36 33/33 30/gut Condition 10x 100m Hills on own Power Clean: 3x5@75% Back Squat: 3x9@70% RDL: 3x9@70% Core Work /Stretch Upper Body Weight Training Clean Pulls: 3x5@80% Back Squat: 3x7@75% RDL: 3x9@70% Upper Body Weight Training
17 Mid Season Monday Tuesday Wednesday Thursday Friday Weekend Daily Goal: Speed Block Work4x100 hand offs Plyometrics Daily Goal: Rhythm 8x200 Rest 2 3min M: 28 W: 32 Daily Goal: Speed Endurance Simulators 3x200/200 30s b/w reps Full recovery b/w sets M: 30/30 27/27 24/25 W:34/34 30/30 27/29 Last set in spikes Daily Goal: Recovery Pre Meet Daily Goal: Meet Day Active Rest Hills / Jog / Rec Power Clean: 4x3@80 85% Back Squat: 3x3 4@80 85% RDL/Leg Curls: 3x6@70% Core Work /Stretch Clean Pulls: 3x3@80 85% Pause Squat: 3x2@50 60% Push Jerk Upper Body Lift * Complex / Decreasing Wt
18 Workouts Late Season Decrease in volume Focus on quality vs. quantity Less emphasis on squats More emphasis on bar speed Trying to sharpen the knife.
19 Workouts Championship Season Monday Tuesday Wednesday Thursday Friday Weekend Daily Goal: Speed Accels 4x100 hand offs Plyometrics (Reduce volume ~ 25%) Daily Goal: Rhythm 6 8x200m Walk back rest M: 27 W: 30 Daily Goal: Speed End. Simulators 1x200/200 M:28/30 W:32/30 1x200 M:23 W:27 1x200/100 M:23/25 W:27/29 Or Race Pace Spikes last 2 sets 30s b/w reps Full recovery b/w sets Daily Goal: Recovery Pre Meet Daily Goal: Meet Day Rock n Roll Active Rest Hills / Jog / Rec Hang Clean: 4x3@80 85% Pause Squat: 3x3@50 60% Core Work /Stretch Clean Pulls: 3x3@80 85% Push Jerk Upper Body Lift * Complex / Decreasing Wt * Complex / Decreasing Wt
20 Imperfect World Sample Indoor Workouts Lactic Acid Stacking Circuits 4x4x40m (jog back rest) Hurdle Hops / Wall Smashers Partner Sprints 5x35m sprints jog back w/o rest Approx. 2 min. or less to finish Who can finish the fastest???
21 Imperfect World Warm Up indoors 4x35m 1x300 2x35m 1x200/200 Come back inside for rest if necessary
22 Sample Indoor Workout Videos
23 Summary Develop Speed & Speed Endurance Mental Strength! PROGRESSIONS Finish on measureable reps
24 Summary Go with your gut Don t fall for flashy workouts no magic bullet Regenerate & rest
25 References & Good Reads The Mechanics of Athletics Dyson Power Associations With Running Speed Triplett, Erickson & McBride Strength& Conditioning Journal NSCA Key Concepts Elite Edition Charlie Francis High Powered Plyometrics Radcliffe & Farentinos
26 Questions Office:
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Candito Linear Programming By Jonnie Candito The goal with this program is to provide a very simple layout with linear progression. That means the program will not change week to week, simply steadily