Preseason training for 400m runners (Week 7 of 12)

By Athletes' Acceleration | October 5th, 2009

M: 7 x 40m from crouch, 3 or 4 point stance or rollover start
7 x Standing triple jump

Lift Day 1:

2 x 12 – circuit format – rest
between sets exercises is 60-90”

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

T: 4 x 300m hills R= walk back recovery

Mile warmdown at slightly faster than
conversation pace. Last 400m - barefoot

Hurdle mobility

Core - stabilization

10′ static stretch

W: 3 x 8 x 100m R= 45″reps/3′ sets
B = 15.5 - 16.5
G = 18.5 - 19.5

10′ warmdown run barefoot on grass
@ conversational pace

Core - athlete’s choice

TH: 3 x 500m R = 5′
B = 1:25 - 1:29, G = 1:40 - 1:45

Lift Day 2:

2 x 8 – circuit format– rest
between exercises is 60-90”
between sets is 3′

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

F: 10-12 x 200, R = 2′

B: 34 - 35
G: 38 - 39

800m barefoot warmdown (walk) on grass

Core - stabilization

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

15′ static stretch