400 Meter Training Phil Lundin Men’s Track and Field Coach Adam Steele University of Minnesota Minneapolis, MN

Basic Periodization 101 Annual Plan Periods General Physical Preparation (GPP) Volume stimulus paramount Special Physical Preparation (SPP) Volume/intensity stimulus of equal importance Competition Period (CP) Intensity stimulus paramount

Mesocycles Generally 3-4 weeks in duration Most important time frame in planning. Minimal time for adaptation to training stimulus

Microcycles Generally 1 week in duration General microcycle themes Developmental Competition Transition/Restoration

Daily Sessions – Themes/objectives Monday: Speed development; max strength  power Tuesday: Work Capacity  Competition Specific Wednesday: Max St.  Power/Restoration Thursday: Work Capacity  Speed Endurance Friday: Acceleration; Max strength  Power Saturday: Work Capacity  Competition Sunday: Rest

2005-2006 Annual Plan 2005-2006 Mesocycles.doc 2005-2006 annual plan - weeks

Monday Speed Development Speed Skill- done daily as part of WU A skip A run B skip B run Fast leg isolate Fast leg alternate All reps over 20-50m

Monday Training GPP – Speed Development 100m on the minute 1-2 x 10 6 – 8 minutes/set Shuttle runs 3x5x60m 1 minute/reps,6 minute/sets 7.0-7.5 hand time Start watch on first step

Monday Training SPP – Speed Development 30m fly progression - 30m Master Fly1.xls 3x3x30m fly 3-5 minutes/reps & 7-10 minutes/sets Mindful of sprint technique Tall posture Stretched neck, level chin Toe up Knees together at touch down “swish” knees past each other Other cues

Monday Training CP – Speed Development 30m fly @ 95-100% Stick Drill @ 85-95% of max stride length work on stride frequency 20m acceleration into 20-30m stepping over sticks @ 85-95% of max stride length 100m “in-out” 40m acceleration w/ 20 m fast+20m “float” + 20m fast Acceleration work according to need

Monday Training GPP – Weight Training Max Strength October Power Clean Incline Press Back Squat 55% max/3 55% max/3 55% max/3 70/2 70/2 70/2 80/1 80/1 80/1 85/2 85/3 85/3 85/2 85/2 85/2 *Ancillary exercises for hamstrings group. Important: whatever load, maximize acceleration of bar!!!

Monday Training SPP – Weight Training Late November Power Snatch Back Squat Jump Squat 55% max/3 55% /3 70/2 70% /3 80/1 80% /1 85/1+1 85%/1+1+1 pair with 50% Bwt/6 90/1 85%/1+1+1 pair with 50% Bwt/6 75/1+1 85%/1+1+1 pair with 50% Bwt/6 75/1+1 *ancillary exercises for hamstring group

Monday Training CP – Weight Training May Power Snatch Bwt Squat Jump Incline Press 55% max/3 66% Bwt /5 55% max/2 70/3 33% Bwt /5 70/2 80/2 High box jump /5 80/1 80/2 rest 65/3 85/2 66% Bwt /5 65/3 90/1 33% Bwt /5 65/3 90/1 High box jump /5 90/1 66% Bwt /5 90/1 33% Bwt /5

Monday Multi-Jump General Physical Preparation In-Place Jumps Teaching: “Extended” and “Rudiment” on grass; RIP into pit Special Physical Preparation Extended, RIP, Basic, Ascension Competition Period Maintenance

Monday Multi-Throw General Preparation Special Physical Preparation Med Ball Circuits: Gas and Tank 3-5k med ball Teaching: Bomb, Shell, Mortar Special Physical Preparation Bomb and Shell Start with big shot and reduce to 3k med ball through the year Emphasis on speed of movement with full range of motion Competition Period Mortar (combination of throw and jump)