1. 400 Meter Training Phil Lundin Men’s Track and Field Coach Adam Steele
University of Minnesota Minneapolis, MN

2. 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

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

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

5. 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

6. 2005-2006 Annual Plan 2005-2006 Mesocycles.doc
annual plan - weeks

7. 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

8. 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
hand time
Start watch on first step

9. 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

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

11. 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!!!

12. 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/ %/ pair with 50% Bwt/6
90/1 85%/ pair with 50% Bwt/6
75/ %/ pair with 50% Bwt/6
75/1+1
*ancillary exercises for hamstring group

13. 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

14. 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

15. 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)