Elitetrack: Sport Training & Conditioning

hi everyone i am new here and i have been researching and reading much about the 400m and 400m hurdles. I am 19 years old former jumper that usually does the long,triple and high jump. Through many disappiontments and stuff through ears and years of practise. And even being curse by the coach that i am no good and means nothing to the team. After my sixteen placed in the high jump i decided that after our high school championships that i see that after being comforted by another coach he say that my potential was in the 400m and 400m hurdlers.
So i was recommended here for some help on my training program.
About me After two months of training my pr which was 72secs was changed to being 57.42 secs.
Then one month within my training program of th two months i started to do the 400m hurdlers. i got a p.r of 59.87secs.
This was a break down of the race 1st hurdle-6.43secs
2nd hurdle-11.10secs
200m -28.25secs
300m-43.51secs

So then i decided to dedicate every thing this training year to both the 400m and 400m hurdlers. After analysing much about myself i decided that instead of writing a training journal i would write a life journal of a athlete whose aim is 49secs and 52secs respectively. competition will be from january to May.

I am in my last week of my six weeks rest and so i was doing something like a pre gpp.
MoN(30/7)- Stabilty works
1/ On Right side on elbow use trunk to lift body straight - Hold it for 30seconds
2/ On Left side on elbow use trunk to lift body straight - Hold it for 30seconds
3/ On back on elbows use trunk to lift body straight- Hold it for 30seconds
4/ On Front on elbows use trunk to lift body straight- Hold it for 30seconds
5/ Legs up on a chair and straight as possible laying on back use hamstrings to lift body straight- move steadily up and down 5 times
Abdominal-3setsx30reps sit ups and 3x30 crunches.
Push ups-3x10

Tues(31/7)-Stability works
1/ On right leg squat as low as possible while maintaining a straight trunk hold for 15 seconds.
2/ On left leg squat as low as possible while maintaining a straight trunk hold for 15 seconds
3/Stand on right leg and balance but make it difficult by swinging your arms around in patterns. Use stabilizing muscles to maintain your position. Do this for 1min.
4/Stand on right leg and balance but make it difficult by swinging your arms around in patterns. Use stabilizing muscles to maintain your position. Do this for 1min.
Abs-3x30 crunches and 3x30sit ups
push ups -3x10

Weds(1/8)1/ On Right side on elbow use trunk to lift body straight - Hold it for 30seconds
2/ On Left side on elbow use trunk to lift body straight - Hold it for 30seconds
3/ On back on elbows use trunk to lift body straight- Hold it for 30seconds
4/ On Front on elbows use trunk to lift body straight- Hold it for 30seconds
5/ Legs up on a chair and straight as possible laying on back use hamstrings to lift body straight- move steadily up and down 5 times
Abdominal-3setsx30reps sit ups and 3x30 crunches.
Push ups-3x10

Thurs(2/8)-1/ On right leg squat as low as possible while maintaining a straight trunk hold for 15 seconds.
2/ On left leg squat as low as possible while maintaining a straight trunk hold for 15 seconds
3/Stand on right leg and balance but make it difficult by swinging your arms around in patterns. Use stabilizing muscles to maintain your position. Do this for 1min.
4/Stand on right leg and balance but make it difficult by swinging your arms around in patterns. Use stabilizing muscles to maintain your position. Do this for 1min.
Abdominal-3setsx30reps sit ups and 3x30 crunches.
Push ups-3x10

Fri(3/8)- 1/ On Right side on elbow use trunk to lift body straight - Hold it for 30seconds
2/ On Left side on elbow use trunk to lift body straight - Hold it for 30seconds
3/ On back on elbows use trunk to lift body straight- Hold it for 30seconds
4/ On Front on elbows use trunk to lift body straight- Hold it for 30seconds
5/ Legs up on a chair and straight as possible laying on back use hamstrings to lift body straight- move steadily up and down 5 times
Abdominal-3setsx30reps sit ups and 3x30 crunches.
Push ups-3x10.

            WEEK ONE(1)(GPP)
Mon-run for 20mins easy on grass
       Drills -A drill, B drill, high knees,ankling,quick recovery high knee running, butt kicks.German walk
       Flexibilty
      three point strarts with sneaker on grass-10x10m with 60secs b/w each run.
      three point starts 5x30m on grass with 2mins rest b/w.
      Bounding over 30m, one legged hop,indian hop all over 30m.
      Core stability-Abs 3x30.
Tues- run for 10 mins easy.
         Flexibilty
         Drills
         Fartlek 30 mins.
          Strenght work
         50m low walks(a walking exercise battery)
         50m duck walks
         50m lunge extension walks.
         Abs-3x30

Wed-run for 20mins easy.
       hills-10x80m
       2x300m @70%
      bounding
      flexiblity

Thurs-Run for 10 mins easy
         Flexibility
         Drills
         1x600m@70%w/10mins rest
          1x300m@70%w/90secs rest
           1x300@80%  w/120secs rest
           Strenght work
         50m low walks(a walking exercise battery)
         50m duck walks
         50m lunge extension walks.
         Abs-3x30

Fri- run for 20 mins easy
     drills
     Flexibility
       5x30m w/120secs rest
      10x10m w/60secs
       Bounding

Pretty good. I would try and keep as much work as possible confined to grass. Also it looks like you are bounding 3x per week. This is ok as long as you limit your contacts and keep it low intensity.

Thanks 400 stud for that. sorry guys for the late reply well its great starting training again. Well im in my gpp. based off my constant running on my toes i start feeling the muscles in my calves my coach said that it was due to the rest and the long time i havent train the body is trying to get  used to it.
Because this time of the year is mostly long running i am eating food that are mostly consist of proteins and carbohydrate.

well basically a coach said to me that six weeks of rest is too much so in my sixth week of rest i bein my training program.
Today the 2nd of august
5mins dynamic warm up
drills
30mins fartlek
flexibilty(half superman,superman,ruler,hurdles stretch specifically)
split jumps hold for 2 secs and start again
frog jumps
one legged hop
duck walk
jog down and stretch