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These jaunts will increase the muscles’ ability to use creatine.Since the discovery that lactic acid levels were highest at about 300 meters, Anderson concluded that 300s, “do a fantastic job of maximizing muscles’ ability to break down glucose. 3 0 obj
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of Western Australia, 2005 400m Male 41% aerobic, 59% anaerobic; Female 45% aerobic, 55% anaerobic To be successful as a 400m dash sprinter, you need to be fast, strong, and have good endurance. In essence the Finn’s research helped Anderson conclude that a good 400 training program needs the following:These guidelines offer quarter milers a scientific road map to design an effective workout program, but it is not written in stone anywhere that you should only run 100s, 300s and 400s while training. x����Z�Ⱥ��v�H���}�W��5XCI�G���~�gh��T_� `�D�_ ������s �T��wGGG���Z �M$5? They taught me to run 350s for time and then add 7 seconds early in the season and 6 seconds late in the season to get my equivalent 400 time. stream
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I hope that all of this hasn’t confused you. Anyway, as a way of keeping myself on the straight and narrow, here is the training phase I have just completed. This full-year sprinter workout program from STACK Expert John Cissik will increase your speed and lower your times. Learn more about weight training for sprinters. � BB��v�@���8��|l>�Cpz ���t�={l>�Cpz %Ս��c���C:W�� PP�����U�����9 d����� endobj
400m Event Considerations Sprint Training is dictated by duration and velocity of the event Duration 45-65+ seconds Average Velocity 8.9 m/ps-6.15 m/ps Univ.
Click here if you are looking for a 100m dash training program or a 200m dash training program.
If the sight of grown men vomiting at the finish line excites you, then enter the next 400 in your area, but please take some measures to lessen your pain.
This makes athletes, well, more athletic. You may have to adjust these to your own runners.
Some days, I utilize really long warm-ups. This technique allows you to run more relaxed in training, since you don’t have the final painful 50 meters of the 400 looming in the back of your mind.Over the past few years I have consulted with Brooks Johnson, the former US Olympic coach, whose training philosophies almost mirror Owen Anderson’s. x��� ����� This isn’t because I think a high school athlete needs a long warm-up, although after sitting for six hours and shifting between anterior and pelvic tilt all day, I can say that they do not come in ready to work out. :z���W �/����>�}��� ֔n��c����/�?��K ֒o�x����''_����E k(��-槧߿�~;��� :+<6���4�����������/ �P��_�O�}?��������8��K :�����������ۛ��}q @Y�?|����פ�?o������^���� V��5�����bQ���ǧ������}� @�¸��H����_���������������� hSP[����������������O�z V��b@�|^�_i���������ï뾿N �Iy�|>��#��SR�����חG=�� *Start with second week of practice (third week of February) *First week is general conditioning.
In essence the Finn’s research helped Anderson conclude that a good 400 training program needs the following: 100s run at close to full speed with full recoveries (5-8 minutes)
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Enough training to get you ready for next season, but not so much that you are burnt out or over-trained by the time you get back with your team. Fall Training/Off Season (Sep) Monday: timed efforts for distance on the field Tuesday: strides on the field (100 m) Wednesday: (rest/study/rehab) Thursday: timed run around campus and then sprints on field Friday: timed run around campus (1.5 – 2 miles) Saturday and Sunday: rest Intervals over 400m were shown to be ineffective because creatine phosphate levels were too low for any real benefit. Workouts do not including warm ups and cool downs. Due to the length of the 400m race, track workouts that address speed endurance in your 400m training become very important as the human body is only capable of maintaining a sub-maximal velocity for a limited amount of time.