1. 400 Meter Training Wednesday – Max Strength/Power/Restoration
Phil Lundin
Men’s Track and Field Coach
Adam Steele
University of Minnesota Minneapolis, MN

2. Wednesday Training General Physical Preparation
October – Max Strength
Pwr Cln Jerk S. Lg Back Sq Incline DB bands
55% max/3 50% Bwt/10 5x6
70/3 50% Bwt/10
80/1 50% Bwt/10
80/3 50% Bwt/10
80/3

3. Wednesday Training Special Physical Preparation
Power Clean Bench Press Speed Step up
55% max/3 55% max/3 50% Bwt/10
70/2 70/2 50% Bwt/10
80/2 80/1 50% Bwt/10
95/1 65/3 50% Bwt/10
95/1

4. Wednesday Training Competition Period
Power Cl & Jerk Step-up Tempo 5:0:2 pair w/ Step up
55% max/4 100% Bwt /6 35% Bwt /6
60/ % Bwt /6 35% Bwt /6
65/ % Bwt /6 35% Bwt /6
70/3
75/1

5. Wednesday Restorative Methods
Deep water running
Ice baths
Sauna
Massage
Contrast shower – hot/cold

6. Cool Down Methodology 5-5-2 stretch.xls
Proper cool down protocol has been demonstrated to enhance recovery
Daily after each session