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Published byFritz Martin Modified over 5 years ago
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400 Meter Training Wednesday – Max Strength/Power/Restoration
Phil Lundin Men’s Track and Field Coach Adam Steele University of Minnesota Minneapolis, MN
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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
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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
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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
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Wednesday Restorative Methods
Deep water running Ice baths Sauna Massage Contrast shower – hot/cold
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Cool Down Methodology 5-5-2 stretch.xls
Proper cool down protocol has been demonstrated to enhance recovery Daily after each session
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