Preseason training for 400m runners (Week 8)

By Athletes' Acceleration | October 14th, 2009

M: 6 - 8 x 40m, 6-8 x standing triple R = 4′

Lift Day 1: Circuit format. 2 x 8 Rest between exercises 90 seconds. 3′ sets. Use challenging weight

Deadlift
Bench press
Pull ups
Step ups
Dips
One arm row

T: 4-5 x 300 hills R= walk back 10′ warmdown jog @ conversational pace

Lift Day 2: Circuit format. 2 x 8 Rest between exercises: 90 seconds. 3′ sets. Use challenging weight

Bulgarian split squat (back leg up on bench single leg lunge)
Incline
Chin ups
Lunges
Clap Pushup
Box Jump

W: 25′ run - Recovery day pace, but faster than conversational
pace. tempo should build through the run.

Core - stabilization.
Hurdle mobility.
10′ static stretch

TH: 4-5 x Split 600s. R = 7′ (Workout of the Week!)

B: 33/48/33
G: 38/50/38

Lift Day 1

F: 2 x 10 x diaganols R= 5′ sets

Here’s how it works: Run on a football field, from the back
of the endzone to the back of the opposite endzone, but on
the diaganol.

Finish, then do a set of 10 (each leg) bodyweight exercises. Alternate
between prisoner squat, split squat, lunges each time you get to this
‘leg station’.

Walk the width of the field for recovery. Run the diaganol again.
Finish, do a set of 20 ab exercise. Athlete’s choice: crunches, bicycles,
russian twists, toe touch, etc.

Walk the width of the field for recovery. Run the diaganol. Do a different
leg exercise. Repeat the process.

One set = 10 intervals.

Lift Day 1.