Let me start ff by saying what a great resource this site is for Track and Field training, in my case the 400m in particular. There is so much great information and explanation of complex training concepts that I have begun to understand my training well enough to put together my program for GPP. Anyhows I would appreciate it if you would give my ideas a look and consider giving any necessary input.
I am going into my senior year of high school and have been running for 2 years. I am a very experienced in most forms of training and have played other sports seriously in the past, but I now concentrate solely on sprinting, the 400 being the main focus. I ran 51.9HT and 23.61 this past season and my goal is to run sub 50 and break our school record of 50 flat. I feel like I have a lot of upside as my fitness, flexibility, and knowledge of the race improves, as well as other factors obviously.
My main goals for this GPP season is to a)improve basic fitness/general strenth b)improve flexibility c)prepare body for more specified pre-season training d)continue to enforce rhythm and basic technical points
Every workout preceded by:
basic sprint drills
Monday: Extensive tempo – 8×200 – rest approx 2min (based on feel) pace approx 75%
Lift upper body
Tuesday: General Strength (Medball, light lifting, isometric/quasi isometric core)
Wednesday: Acceleration 6x(30, 40, 50) crouch start, 3×30 lying start or med ball start
Leg lifting, complex
Thursday: Long run – approx 20-30 min – based on feel
Friday: Extensive tempo – 6-5-4-3-2 – rest walk 4-4-4-3-2
lift upper body
Sunday: Intensive tempo 8×100 – rest approx 1 min (based on feel) pace approx 85%