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 3×30 crunches.
Push ups-3×10
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-3×30 crunches and 3x30sit ups
push ups -3×10
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 3×30 crunches.
Push ups-3×10
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 3×30 crunches.
Push ups-3×10
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 3×30 crunches.
Push ups-3×10.