Preseason training for 400m runners (Week 9)

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

Active recovery –> keep moving, jogging. no standing around.
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′ set target time for example 33.0 s
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′. Set target time for example range 43.0 - 44.5 seconds,

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