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400 meter training - USTFCCCA

400 meter training SO MANY INGREDIENTS, SO LITTLE TIME Ron GriggJacksonville @Rongriggjr@JUTracknFieldSprint Races-definedAn acceleration to a maximal race velocity, followed by an attempt to maintain the highest level of that velocity for the duration of the Event ConsiderationsSprint training is dictated by duration and velocity of the eventDuration 45-65+ secondsAverage m/psUniv. of Western Australia, 2005 400mMale 41% aerobic, 59% anaerobic; Female 45% aerobic, 55% anaerobic Dual Track TrainingCreating a speed reserveCreating race specific enduranceSpeed training Guidelines95-100% intensityCategoryRestSession Volume Acceleration-1-4 s(rest 1 min. per 10 m)300m-600mEx. Block 10m, 20m, 30mMaximum Velocity-4-6s(rest 1 min. per 10 m)300m-600mEx. Fly 10m, 20m, 30m (25m acc. Zone, 30m max)Anaerobic Speed Endurance training Volume Guidelines90-100% intensityCategoryRestSession VolumeShort Speed Endurance-6-10s 1-3 & 3-10 ASSE 6 x 80m w/ 8 restEx.

400 meters 6 Day Model - Specific Phase 2 meets Monday Tuesday Wednesday Thursday Friday Saturday speed Dual Meet- Speed, Speed End. Theme general tempo-volume speed technical Invitational- w/ specific race model cues (1) Acceleration WU (1) 4x100 (1) General WU (1) Warm Up A (1) Max V WU (1) 400m (2) 4 x 100m hand offs (2) 100m (2) General ...

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