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    Grigg Ron 400 Meter Training

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    Rayshawn Tiller
    This document provides guidance for 400 meter sprint training. Some key points: - The 400m requires both aerobic and anaerobic energy systems. Training should develop speed, strength, endurance, and mobility. - Speed training focuses on acceleration, maximum velocity under 6 seconds, and anaerobic speed endurance. Guidelines are provided for volume, intensity and rest for different speed sessions. - Strength training includes exercises for general strength, absolute strength, power and elastic strength using bodyweight, weights and plyometrics. - Tempo runs are prescribed at 70-100% intensity to build aerobic capacity and pace awareness. - Sample 6-day training models are outlined for general preparation

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    Grigg Ron 400 Meter Training

    Uploaded by

    Rayshawn Tiller
    2K views33 pages
    This document provides guidance for 400 meter sprint training. Some key points: - The 400m requires both aerobic and anaerobic energy systems. Training should develop speed, strength, endurance, and mobility. - Speed training focuses on acceleration, maximum velocity under 6 seconds, and anaerobic speed endurance. Guidelines are provided for volume, intensity and rest for different speed sessions. - Strength training includes exercises for general strength, absolute strength, power and elastic strength using bodyweight, weights and plyometrics. - Tempo runs are prescribed at 70-100% intensity to build aerobic capacity and pace awareness. - Sample 6-day training models are outlined for general preparation

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    This document provides guidance for 400 meter sprint training. Some key points: - The 400m requires both aerobic and anaerobic energy systems. Training should develop speed, strength, endurance, and mobility. - Speed training focuses on acceleration, maximum velocity under 6 seconds, and anaerobic speed endurance. Guidelines are provided for volume, intensity and rest for different speed sessions. - Strength training includes exercises for general strength, absolute strength, power and elastic strength using bodyweight, weights and plyometrics. - Tempo runs are prescribed at 70-100% intensity to build aerobic capacity and pace awareness. - Sample 6-day training models are outlined for general preparation

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    2K views33 pages

    Grigg Ron 400 Meter Training

    Uploaded by

    Rayshawn Tiller
    This document provides guidance for 400 meter sprint training. Some key points: - The 400m requires both aerobic and anaerobic energy systems. Training should develop speed, strength, endurance, and mobility. - Speed training focuses on acceleration, maximum velocity under 6 seconds, and anaerobic speed endurance. Guidelines are provided for volume, intensity and rest for different speed sessions. - Strength training includes exercises for general strength, absolute strength, power and elastic strength using bodyweight, weights and plyometrics. - Tempo runs are prescribed at 70-100% intensity to build aerobic capacity and pace awareness. - Sample 6-day training models are outlined for general preparation

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    400 METER TRAINING

    SO MANY INGREDIENTS, SO LITTLE TIME

    Ron Grigg Jacksonville University rgrigg@ju.edu @Rongriggjr @JUTracknField

    Sprint Races-defined
    An acceleration to a maximal race velocity, followed by an attempt to maintain the highest level of that velocity for the duration of the event.

    400m Event Considerations


    Sprint Training is dictated by duration and velocity of the event
    Duration Average Velocity 45-65+ seconds 8.9 m/ps-6.15 m/ps

    Univ. of Western Australia, 2005


    400m Male 41% aerobic, 59% anaerobic; Female 45% aerobic, 55% anaerobic

    Dual Track Training


    Creating a speed reserve

    Creating race specific endurance

    Speed Training Guidelines 95-100% intensity Category Rest Session Volume Acceleration- 1-4 s (rest 1 min. per 10 m) 300m-600m Ex. Block 10m, 20m, 30m Maximum Velocity- 4-6s (rest 1 min. per 10 m) 300m-600m Ex. Fly 10m, 20m, 30m (25m acc. Zone, 30m max)

    Anaerobic Speed Endurance Training Volume Guidelines 90-100% intensity


    Category Rest Session Volume Short Speed Endurance- 6-10s 1-3 & 3-10 min. 300m-800m Ex. ASSE 6 x 80m w/ 8 rest Ex. GSSE 3 x 4 x 50m w/ 1:30 on reps, 5 min. on sets Speed Endurance- 10-20s 5-10 min. Ex. 5 x 150m w/ 10 min. rest Special Endurance I- 20-40s 10-15 min. Ex. 4 x 250m w/ 12 min. rest 500m-1000m 600m-1200m

    Special End II- 40s-2:00 15-20 min. 350m-1500m Ex. 2 x 50 sec. boys/60sec. girls w/ 20 min. rest

    Aerobic Tempo Training Guidelines Category Extensive Tempo


    70%-80% of pace
    Ex. 10 x 150 @ 75% of 200m pace, w/ 50m walk in 1 minute

    Rest
    30 to 90 seconds

    Session Volume
    1200-3000m

    Category Intensive Tempo


    80%-90% of pace

    Rest 2-5 min.

    Session Volume 800-2000m

    Ex. 3-4 x 300 @ 85% of 400m goal pace w/ 4 min rest

    Building a Better Athlete


    MOBILITY COORDINATION & SKILL

    SPEED
    STRENGTH ENDURANCE

    High School vs. College Reality


    Colleges have a 40 week training window with significant influence on the other 12 weeks of the year. High Schools have a 12-16 week training window with less influence on the other 36-40 weeks than theyd like to have. Therefore, there is a need for a more rapid progression to specific training and racing and to get the most bang for the buck. The many ingredients of the 400- meter event and athlete development should be combined where appropriate.

    Building a Better 400m Athlete- Mobility


    WARM UPS WARM DOWNS

    The WARMUP is TRAINING


    MAXIMUM VELOCITY WARM UP
    JOINT MOBILITY head circles, hip circle, trunk circle, ankle and wrist circle MOVEMENT EXERCISES fwd skip with arm circles, backward skip w/arms, side slide & switch, karioka & switch, karioka step over & switch, alt low skip and scoop, groucho walks, backward run DYNAMIC FLEXIBILITY supine SL raises, iron cross, scorpions, groiners, inverted splits and scissors, rockers into hurdle seat stretch, hurdle seat change, lateral & linear leg swings COORDINATION & SPECIFIC MOBILITY A Skips Ankle pops straight leg shuffle into a straight leg bound double alternate fast leg into technical buildup Marching Run into technical buildup ELASTIC STRENGTH & SPECIFIC COORDINATION(increase intensity of run, slow walk back) 10 prisoner squats + 50 meters 10 jumping Jacks + 50 meters 10 pogos + 50 meters 5 star jumps + 50 meters 3 rockets + 50 meters

    Building a Better 400m Athlete- Coordination


    SPRINT MECHANICS
    Wicket drill

    Vince Anderson, Texas A&M


    vanderson@athletics.tamu.edu

    Wicket Drill

    Wicket Drill- split position

    Wicket Drill- knee to knee position

    Building a Better 400m Athlete- Speed

    Maximum Velocity Training Menu (> 95%, < 6 sec same mechanical demand) Session A: 2 X Fly-in 30 m (wind in your face) 2 X Fly-in 30 m assisted (wind at your back) 2 X Fly-in 30 m (on curve with minimal wind) Session B: 2 X Stand Start 50 m as many steps as possible w/ proper mechanics (timed and count) 2 X Stand Start 50 m as few steps as possible w/ proper mechanics (timed and count) 2 X Stand Start 50 m normal cadence w/ proper mechanics (timed and count) Session C: Sets of Ins and Outs

    INS & OUTS TRAINING COURSE

    s
    30m acc. zone IN

    o
    20m OUT

    I
    10m IN

    o
    20m OUT

    s
    30m acc. zone IN

    o
    15m OUT

    I
    15m IN

    o
    15m OUT

    s
    30m acc. zone IN

    I
    10m OUT 20m IN

    f
    10m OUT

    Ins & Outs

    Building a Better 400m Athlete- Strength


    GENERAL STRENGTH
    Body weight

    ABSOLUTE STRENGTH Weight room


    www.sacspeed.com Boo Schexnayder providing videos and articles Exercises for Sports Performance Training Weight Training for Speed Power and Sports Performance

    POWER and/or ELASTIC STRENGTH coordination + speed + strength

    Multiple Jumps
    In Place Jump Series Pogo Jump Rope Tuck Jumps Rocket Jumps Short Jump Series(into pit) SLJ STJ 3 double leg hops Bound Series 1 LLR RRL RRLL

    Multiple Throws
    B Over Head Back Under Hand Forward Squat Chest Throw Lunge Chest Throw C Hop Forward + Over Head Back Hop Forward + Under Hand Forward Hop Off Box Backwards + OHB Hop Off Box Forwards + UHF 2 Hops + Chest

    Anaerobic Training Guidelines 90-100% intensity

    Category In Place Jumps Short Jumps Meso-Power Jumps Multiple Throws

    (4 or fewer contacts) (bounding)

    Session Volume 50-200 takeoffs 20-40 takeoffs 50-150 takeoffs 20-50 throws

    400m Multi-system Menu- Gen. Prep.


    Jump Run Circuits 10-20 sec. In Place Jump 50-40 sec. rest 4 x Drill 15 sec. on, 15 sec. 1 min. run 2 min rest (3-6 rounds) Completion Runs Extensive or Intensive Tempo reps +50 m fast within 30 seconds Sprint Float Sprint Runs 30m fast, 30 m float, 30m fast

    400m Multi-system Menu- Spec. Prep.


    200, 400, 600 The Hard Way 5-10 x 40, 50 or 60 with short recovery in 5 person shuttle relay fashion 5-10 min. rest on sets

    Depletion Runs Special Endurance rep + a set of SSE ex. 250, 1:00 rest, 4 x 50m, 1:00 rest Split Runs ex. Critical Zone 3 x 160 w/ 20 sec rest ex. 350, 1:30 rest, 250 ex. 3 x 200 w/ 1:00 rest

    400m Multi-system Menu- Comp.


    Combo Session 4 x 30m w/ 90 sec. rest 5 x 150 w/ 90 sec. rest (1st 100 @ 800 feel, last 50 fast) 8 min. rest 1 x 300 max. ----------------------------------------------------------------------------------MD Mixed Reps 3 x 800 @ 10k pace (PR+40-50s)w/ 200 jog recovery 3 x 300 @ 800 pace w/ 300m jog recovery 3 x 150 @ 400 pace w/ 200m jog, 50m walk recovery

    MEET DAYS AS TRAINING


    Speed/Speed Endurance Theme 4 x 100, 100m, 200m Special Endurance/Race Model Theme 400, 200, 4 x 400 Experiment in minor meets go out a little harder go out a little easier

    Building a Better 400m Athlete Race Model


    1st 200 =200m PR +1.5 seconds 2nd 200= 1st 200 + 2.0 seconds Ex. 23.0 200m pr- boy 24.5 26.5 51.0 Ex. 27.0 200m pr- girl 28.5 30.5 59.0

    Tempo Sessions prescribed w/ pace per 100 meter for effort distribution/pace awareness. We want Mature and intelligent training efforts.
    Pace Per 100 meter training chart 400 goal avg. mps 60 6.67 59 6.78 58 6.90 57 7.02 56 7.14 55 7.27 54 7.41 53 7.55 52 7.69 51 7.84 50 8.00 49 8.16 48 8.33 47 8.51 46 8.70 45 8.89 44 9.09 70% 21.4 21.1 20.7 20.4 20.0 19.6 19.3 18.9 18.6 18.2 17.9 17.5 17.1 16.8 16.4 16.1 15.7 75% 20.0 19.7 19.3 19.0 18.7 18.3 18.0 17.7 17.3 17.0 16.7 16.3 16.0 15.7 15.3 15.0 14.7 80% 18.8 18.4 18.1 17.8 17.5 17.2 16.9 16.6 16.3 15.9 15.6 15.3 15.0 14.7 14.4 14.1 13.8 85% 17.6 17.4 17.1 16.8 16.5 16.2 15.9 15.6 15.3 15.0 14.7 14.4 14.1 13.8 13.5 13.2 12.9 90% 16.7 16.4 16.1 15.8 15.6 15.3 15.0 14.7 14.4 14.2 13.9 13.6 13.3 13.1 12.8 12.5 12.2 95% 15.8 15.5 15.3 15.0 14.7 14.5 14.2 13.9 13.7 13.4 13.2 12.9 12.6 12.4 12.1 11.8 11.6 100% 15.0 14.8 14.5 14.3 14.0 13.8 13.5 13.3 13.0 12.8 12.5 12.3 12.0 11.8 11.5 11.3 11.0

    400 meters

    6 Day Model - General Phase No Meets

    Monday

    Tuesday

    Wednesday

    Thursday

    Friday

    Saturday

    speed
    (1) Acceleration WU

    tempo-volume
    (1) Tempo WU

    general
    (1) General WU

    tempo-pace
    (1) Warm Up A

    speed technical
    (1) Max V WU

    combination
    (1) Balance Mobility

    (2) Multi Jumps

    (2) Extensive Tempo 75% 6 x 300 w/ 2'

    (2) General Strength

    (2) Intensive Tempo 80% (2) Wicket Drills 200s +50 Compl. Runs

    (2) Jump Run A 4-rounds

    (3) 4 x 100m hand offs (3) Hurdle Mobility

    (3) BFCD/SS

    (3) Hurdle Mobility

    (3) 4 x 100 hand offs or blocks acc

    (3) Abs and Pushups

    (4) Ins & Outs 30-20o-10i-20o

    (4) BFCD/SS

    (4) Weight Room

    (4) BFCD/SS

    (4) Multiple Throws

    (4) BFCD/SS

    (5) Multiple Throws

    (5) BFCD/SS

    (6) BFCD/SS

    (6) Weight Room

    (7) Weight Room

    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 Strength

    Extensive Tempo (2) 75% 3 x 5 x 150 w/ 1', 5'

    (2) Wicket Drills

    (2) 4x400m

    (3) Multiple Jumps

    (3) 200m

    (3) BFCD/SS

    (3) Hurdle Mobility

    (4) Multiple Throws

    (4) BFCD/SS

    (4) BFCD/SS

    (4) Weight Room

    (4) BFCD/SS

    (5) BFCD/SS

    (5) Weight Room

    (6) Weight Room

    400 meters

    6 Day Model - Specific Phase 1 Meet

    Monday Speed/SE (1) Acceleration WU

    Tuesday general (1) General WU

    Wednesday Spec. End- RM (1) 30M WU

    Thursday general (light) (1) DYNAMIC WU

    Friday speed technical (1) Max V WU

    Saturday Invitational (1) 4 x 100 relay

    (2) Multi Jumps

    (2) General Strength w/ xt runs (2) Split Runs- CZ 2 x 3 x 160 / 20", 15 (small differentials)

    (2) Squat Walk Series

    (2) Wicket Drills

    (2) 400m

    (3) 4 x 100m hand offs (3) BFCD/SS

    (3) Hurdle Mobility

    (3) BFCD/SS

    (3) 4 x 100 hand offs or blocks acc

    (3) 4 x 400 relay

    (4) GSSE 3 x 4 x50m w/90 sec. rest.

    (4) BFCD/SS

    (4) Multiple Throws

    (4) BFCD/SS

    (5) Multiple Throws

    (5) Weight Room

    (5) BFCD/SS

    (6) BFCD/SS

    (7) Weight Room

    400 meters

    6 Day Model - Competition Phase 1 Meet

    Monday Active Recovery (1) DYNAMIC WU

    Tuesday speed (1) Acceleration WU

    Wednesday combo session (1) Tempo WU

    Thursday Active Recovery

    Friday speed technical

    Saturday Regionals (1) 4 x 100m

    (1) Balance Mobility WU (1) Max V WU

    (2) Squat Walk Series (2) Multiple Jumps

    (2) Combo Session 4x30, 5x150, 1x300 (10 days from State meet)

    (2) Hurdle Mobility

    (2) Wicket Drills

    (2) 400m

    (3) BFCD

    (3) 4 x 100 handoffs or S-F-S

    (3) BFCD/SS

    (3) Squat Walk Series

    (3) 4 x 100 hand offs or blocks acc

    (3) 4 x 400m

    (4) Weight Room

    (4) BFCD/SS

    (4) Weight Room

    (4) BFCD/SS

    (4) Multiple Throws

    (4) BFCD/SS

    (5) BFCD/SS

    (6) Weight Room

    Resources
    www.completetrackandfield.com
    Realistic perspective on training HS track events @Latif_Thomas

    www.elitetrack.com
    Articles, blogs and message board @MikeYoung

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