Preseason training for 400m runners (Week 6 of 12)

By Athletes' Acceleration | September 28th, 2009
HS 400m Training
Pre-season - 12 weeks
Mesocycle 1, Microcycle 6
General Preparation Period

M: Off (jog and stretch as necessary)

T: 6 x 40m from crouch, 3pt or 4pt stance.
R=4’ 6 x Standing Triple Jump into pit

Lift Day 1: 2 x 10 – circuit format – rest
between sets exercises is 60-90”

Lunges
DB bench press
Lat pull
Split squat
Dips
One arm row
Leg extension

W: 3 x 5 x 100m @ 75% R= 1’ reps/3’ sets.
On grass.

Core. 800m barefoot warmdown on grass.
Static Stretch.

TH: 4 x 300m hills. *Jog* back recovery.
Mile warm down. Last 400m - barefoot. (all on grass)

Lift Day 2: 2 x 10 – circuit format– rest
between sets exercises is 60-90”

Back squat
DB incline
Chin ups
Bulgarian split squat (back leg up on bench single leg lunge)
Clap pushups
Seated Row
Hamstring curls

F: Warm up 3 x 600@ B = 1:57 – 2:04,
G = 2:14 – 2:20, R=3’
Mile warmdown.

Lift Day 1: 2 x 10 – circuit format –
rest between sets exercises is 60-90”

Lunges
DB bench press
Lat pull
Split squat
Dips
One arm row
Leg extension