100-400 m workout

    Posted In: Sprints

        • Participant
          mister-rome on January 3, 2007 at 12:08 am #12602

          guys, getting ready for the up-incoming season, hopeful the kids did something over the break. Just wandering if you'll could look over my workout i have for my sprinter(100-400). Feel free to be VERY critical and make corrective suggest plz. First track meet is FEb. 24- no indoor.

          MON. Speed/acc. go over acce. model and teaching power not quick leg turnout
                  5×20, 4×30, 3×40, 3×30, 3×40, 5×20(2 sets 1 on slight up hill incline, 1 on track) 1min rest/ 5 min rest

          TUES. temp
                  10x 200( 45 sec. rest btw each one 65%) 2X5X200 5 min rest btw each set

          WED.acc.
                5x tape accel.,  speed hurdle- normal this would be a active recovery day for my team; I want to try some type of circuit this year. that included muti-jumps, multi-throws, and plyo's in it any help will be greatly appreciate.

          Thur.8x 300 ( no time just smooth & controlled working on technique, this is also the time we work on segment runs

          Fri. 14x 100(30 sec rest) 2x7x100 5 min rest btw set.

          Now this is not the whole year workout just the first three weeks. Now I have 2 sprinter who are on my mile relay spit in the high 47's will this workout hinder there performance?

          I also want to incorporate some sled pull into my program, is it to late if not when is the best day to do it?
          One last thing what are some good multi-throws, and multi- jump series

        • Participant
          Daniel Andrews on January 3, 2007 at 1:29 am #61598

          Thursday and Friday volume would be too high during competitive season.  You already have a 10x200m on tuesday which is going to kill them anyways, so why not cut that back to like 2 x 350 w/ 20 minutes rest or 3 x 250m on thursday and 6 x 100m on Friday. 

          Introduce a general strength circuit for 30 minutes on thursday, instead of running at all. 

          What is it with this 45s of recovery anyways? (you are not the only one and I was once here too) how about 5 minutes btw reps and 7-8 min btw sets and ensuring a decent tempo is set during tempo.

        • Participant
          utfootball4 on January 3, 2007 at 2:01 am #61599

          why are all your sprinter doing the same workout, i think 1 an 2 guys should be doing something diff even if they are going to run the 400 once or twice.  your volume is too high on most days, on tue u r doing 20×200.

        • Participant
          Daniel Andrews on January 3, 2007 at 2:15 am #61600

          why are all your sprinter doing the same workout, i think 1 an 2 guys should be doing something diff even if they are going to run the 400 once or twice.  your volume is too high on most days, on tue u r doing 20×200.

          Is it 4000m of work on tuesday?

          If so then I have to reeval what I wrote.

        • Participant
          mister-rome on January 3, 2007 at 4:02 am #61601

          no, just 10x 200- 2sets-5 each set
          That was just week one workout, the 8×300 was to work on the overall fitness level, shaking off that long break. After that thursday would normal like like this 2x 350(full recovery), 4x 100(25 sec rest) 2 sets (full recovery), or 3x 250. This normally the day i work on 400 event.
          What is a typically GS circuit for you(danimal9). What you'll think about the sled pull good or bad.
          I'm sorry I do not clarify this at the beginning I'm over sprinter who happening to be fast enough to run on the mile relay. We have
          400m runner doing a separate workout w/ other coach.
          Our runner lift 3xweek 6:00a.m. I have no control over that the school has it's on weightroom coach if you will, who handle's that end of it, so does the GS have to work hand in hand with the weight workout?
          Also any multi-jump or multi-throw series?
          thank u both plz continue to make improvement on this.

        • Participant
          utfootball4 on January 3, 2007 at 4:12 am #61602

          no, just 10x 200- 2sets-5 each set
          That was just week one workout, the 8×300 was to work on the overall fitness level, shaking off that long break. After that thursday would normal like like this 2x 350(full recovery), 4x 100(25 sec rest) 2 sets (full recovery), or 3x 250. This normally the day i work on 400 event.
          What is a typically GS circuit for you(danimal9). What you'll think about the sled pull good or bad.
          I'm sorry I do not clarify this at the beginning I'm over sprinter who happening to be fast enough to run on the mile relay. We have
          400m runner doing a separate workout w/ other coach.
          Our runner lift 3xweek 6:00a.m. I have no control over that the school has it's on weightroom coach if you will, who handle's that end of it, so does the GS have to work hand in hand with the weight workout?
          Also any multi-jump or multi-throw series?
          thank u both plz continue to make improvement on this.

          ok 10×200 should be ok. i still think 8×300 may be too much, i would probably try 6×300 smooth with a 100m walk. the gs stuff can be done on the track with bodyweight/med ball etc like pushups/jumping jacks/lunges/squat etc.  mult jump there are too many to name, just be creative same with throws.  if this workout is for a short sprinter 1-2 i would have more speed, i don't know what you have done in the past weeks but for the 100 and 200 it would be something like this:

          mon: acc/max velocity/jumps/throws/weights
          4×40
          4-6xflying 20 with 40-50acc zone
          20-30 jumps
          20-30 throws

          tue:
          10×200
          med ball circuit

          wed: acc+speed end+throws+weights
          4×40
          2x2x120
          throws 20-30

          thur:
          6×300 walk 200m
          gs circuit 3sets

          fri: acc+special end+jumps
          4×30
          2-4×200-350
          20-30jumps

        • Participant
          mister-rome on January 3, 2007 at 9:34 am #61603

          thanks for the ex. utfootball4, I would agree 6 instead of 8. Jan.8 will actually be our first day back from break, so we haven't did anything yet. Now I'm guess the workout you posted is for the SPP? The reason I did not include alot of max. speed and speed endurance work during the first three weeks is b/c I'm trying to develop proper mechanic's in the realm of acceleration Then I was going to move forward into maxv and speed endurance. Is there a web site or some where in the forum that i can find jumps and throw series. along with a GS circuit.

          Thanks for your help

        • Participant
          utfootball4 on January 3, 2007 at 9:38 am #61604

          thanks for the ex. utfootball4, I would agree 6 instead of 8. Jan.8 will actually be our first day back from break, so we haven't did anything yet. Now I'm guess the workout you posted is for the SPP? The reason I did not include alot of max. speed and speed endurance work during the first three weeks is b/c I'm trying to develop proper mechanic's in the realm of acceleration Then I was going to move forward into maxv and speed endurance. Is there a web site or some where in the forum that i can find jumps and throw series. along with a GS circuit.

          Thanks for your help

          ok bro it sounds like you have a good plan, i wasnt sure if you already develop acc/max speed. my example would probably be more late spp-precomp/inseason.  remember after they can accel for 30m its ok to do special end 1 or 2 work – not speed end.

        • Participant
          Daniel Andrews on January 3, 2007 at 3:37 pm #61605

          mister_rome:

          There are lot's of examples of GS circuits around.  I know UT and I discussed this in a thread about a year ago.

        • Member
          rice773 on January 3, 2007 at 11:57 pm #61606

          8×300 would be fine for 400 runners, CF mentions a 10x300m session for the quarter… at 75% of best time or lower of course.  I would try to avoid doing this on an indoor track if at all possible, or at least run it in lane 8.

          As for the GS mike posted a great weightroom circuit in the LSU weightlifting thread, i believe it is in the classics.  Not sure if it is what you had in mind but it is one of my favorites.

        • Participant
          utfootball4 on January 4, 2007 at 12:54 am #61607

          8×300 would be fine for 400 runners, CF mentions a 10x300m session for the quarter… at 75% of best time or lower of course.  I would try to avoid doing this on an indoor track if at all possible, or at least run it in lane 8.

          As for the GS mike posted a great weightroom circuit in the LSU weightlifting thread, i believe it is in the classics.  Not sure if it is what you had in mind but it is one of my favorites.

          read the thread, this is for short sprinters, also he cant use the weightroom bc of time conflicts with other sports.

        • Participant
          mister-rome on January 4, 2007 at 1:02 am #61608

          thanks rice for your reply-General Strength, however utfootball is correct about the weightroom situation. I still found some very resourceful infor in it like the Dan pfaff GS.
          – Prisoner Squats
          – rocket Jumps
          – Leg Toss
          – Rocky's-1
          – Cossack Extension -2
          – Prone Single Leg Hip Extension
          – Yogis Hamstring Dev.-3
          – Side Ups
          – Prone Flex Leg Hip Ext.
          the one's I placed a number by does anybody know how to perform them?
          I also recommend not trying the wrestler's bridge, I almost broke my neck trying it! :eure
          What would be a recommended way to use this?  meaning sets/reps

        • Participant
          mister-rome on January 4, 2007 at 1:35 am #61609

          also what does the C-T stand for in hip c-t, pronec-t, etc,etc…… with the medball?

        • Participant
          utfootball4 on January 4, 2007 at 1:38 am #61610

          also what does the C-T stand for in hip c-t, pronec-t, etc,etc…… with the medball?

          those drills dont matter, just pick diff drills and you wil be ok, im sure no one will explain these drills for you.

        • Participant
          mister-rome on January 4, 2007 at 4:30 am #61611

          thanks utfootball4, what about the rocky's,Yogis Hamstring Dev, and Cossack Extension?

        • Participant
          thenextbestthing on January 4, 2007 at 6:52 am #61612

          also what does the C-T stand for in hip c-t, pronec-t, etc,etc…… with the medball?

          c t stands for catch and toss. these drills are done with a partner

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