I know most people have seen what i’m gonna post, but this is a great idea for a board and i just want to get it started. If anyone has anything about Harts Training please post!!! I dont think anyone has posted anything recent in awhile.
This article is a recapitulatory translation, the article of the same name of Clyde hard, coach of Michael Johnson. Hard places, shows different speed run programs and indicates end the conclusion an example training plan in its article some 400m run at the Athleten describes the physical and psychological requirements, whose times for potential 46 seconds a runner are, but for all other level to be modified can.
Requirements:
The 400m Sprint is a perseverance print, which contains the speed of the Sprinters and the perseverance of a 800m of runner. The 400m is ranked among that physically and psychologically most fastidious distances. Normally the 400m runner falls into one of the two categories:
1. Sprinter type
2. 800m type
Both types have pro in addition, cons.
The 400m is a discipline in the one oxygen debt is received. That is called the oxygen admission is under which the ATP Resynthese necessary. The energy the one such run necessarily, is thus made available by the Kreatinphosphat and the glykogen, which are converted into Laktat. Physiologists have to measure still no simple way up to now found the anaerobic capacity, what makes it very difficult to know whether the anaerobic reserves to have improved or not.
It must refer thus to which the physiology regarding the components of the fatigue of the 400m of match found out. From this can be closed like the load in training and match to look is. Correct training helps to deal the Athleten with the stress on the last meters of a 400m of run. It is well-known that different exercises can exercise large stress on the body. The body must learn with this stress deal or he breaks down.
It is in addition, well-known that the body is set if it regularly under stress, everything for its well-being being issued does, and itself tries to its environmental condition to adapt. If an organism is conditioned on the stress of a match, it able will be with these conditions to deal. Most 400m runner is medium sized to large and of muskuloesem type.
Obvious it is to be possessed for a 400m runner of advantage a high speed level. World class runners are to be converted in addition in a the position of 94% of their average speed of their 200m Bestzeit on the 400m. The ability the own speed and energy over the match distance as well as possible to distribute can be attained one of the most important conditions around a good 400m end time. Nobody is to be gone through in addition in a the position the 400m from the start to the goal maximally fast. A good running organization is must!
For memory, the 400m is not full Sprint. A good 100m or 200m Bestzeit can be of great advantage, but one must be able to divide this energy. Normally an experienced 400m runner a close time of one second does not have so experienced runners on the first 200m. should with a close time of two seconds begin.
A good formula around the possible 400m final achievement of a 200m of runner to compute, presupposed it has to train the will and do everything around a good 400m runner to become, is the 200m Bestzeit to be doubled and 3.5 seconds in addition to be added. It is obvious that the Sprintertyp on the first meters is in the advantage, but if it is not well enough trained, this advantage in running can there-melt very fast. The 800m type is on the last 100m in the advantage.
The principal reason more with the Sprintertyp is entered why here, lies in the fact that more simply and more effectively can perseverance and durability be improved than the Sprintfaehigkeit of a 800m of runner. The 400m runner should be running to arrange as follows:
1. He should try on the first 50m Top speed to reach.
2. Starting from this point it should ease the torso, while the legs work further fast.
3. The thoughts should be thereby into the rhythm of running to find and a feeling for the match to get.
4. It must remember starting from the 200m marking again to add.
5. Starting from this point the arm employment and the knee stroke should become stronger.
The runners, learn to deal with the change of 200m on 300m in good position will normally appear a running to win. It is control pickup, it the runner to permit should up or before its competitors out of the last curve go. On the last 100m of running should the runner learn to remain relaxed, while it fights against the rising fatigue.
One of the best possibilities this to do, is of its good movement technique and the good form to think in which it is and on it to only concentrate. The importance of the mental condition of a 400m of runner increases with rising requirement for success. The match is a controlled Sprint, which needs large attention and self-check.
The runner must be in addition able to be able to change its running tactics fast if running requires it. It is the Sprint of the “philosopher”, not like the 100m, where a bad start makes a running already lost, before one ran at all the first meters. With the 400m there is more place for errors, one has even the possibility with its running organization to experiment.
The strongest personality characteristic of a 400m of runner should be a certain aggressiveness. The 400m is not discipline for the psychologically weak one. The runner must be able to become finished with pain and fatigue and nevertheless the will have when next running again to begin. If the attitude is correct comes success! Related to the requirements of a 400m of run the following training plan is developed on the USA the school training year. The temporal sequence of each training unit in the course of the training year, is of large importance.
Training programs:
1. Speed perseverance:
Here the Athlet a high oxygen debt is received, and it forms for Laktat.
The distances vary from 100m to 600m.
The number of repetitions is calculated in which one the running distance with 2.5 multiplied, in this case 1000m.
Tracing are long to 10min, in order to make for the runner possible a nearly complete recovery. Thus a high quality of the runs is reached.
Examples:
10x100m (5-10min break)
6x150m (5-10min break)
5x200m (10min break)
4x300m (10min break)
3x350m (10min break)
2x450m (10min break)
2. Speed perseverance:
The Athleten its oxygen admission helps to improve to shorten the recovery periods and get over longer units.
Because the runs are slower, the runner gets speed feeling.
Also in this to be workout along-trains the phosphate memory.
Here the special attention is on quantity and not on quality.
Traces is long 2-3min.
Examples:
8x200m (2min break)
6x300m (2min break)
3. Force perseverance:
Everything which longer than 10sek lasts. It contains resistance runs, long hill runs and treppenlaeufe.
Examples:
6x150m of hill runs
6×60 stairway steps
6x15sek of resistance runs
4. Perseverance:
Mainly aerobe work, with one duration of 15 45min with Steady State speed. Although the aerobe portion of the 400m is very small run, it is for the 400m runner importantly a good aerobe basis to have around recovery periods to shorten.
Examples:
15min with Steady State
30min travel play
6x800m CROSS country with three minutes of break.
5. Force speed:
Here the muscle muscle speedmuscle speed is trained. The repetition number should not be more highly as 10 and the duration of the exercise not longer than 10sek.
Examples:
short hill runs to 60m.
10 x 30m of tensile strength runs
10 x 10sek fast rope hops
6. Event Workouts
The Athlet runs different distances with given run strategy around later with different running situations to deal to be able.
Examples:
3x300m. The first 50m maximally, the next 150m to float leaves and the last 100m again maximally. All sections are stopped and noted.
2x450m. Here the 200m, 300m, 400m and last 50m are stopped and noted.
1x350m maximally
Run with that the different sections in the running speed to be run.
7. Speed
The distances vary from 30 to 150m and in the curve or on the straight line are run. Around high quality with the runs to attain the tracing length is very high. Relay training is counted to speed training.
Examples:
6x40m start
6x60m flying runs
6x60m relay change
8. Strength
Force training consists of general and special force training. General force training is accomplished by the traditional programs at Freihanteln and machines, the special by different jump exercises.
Examples:
30min traditional force training (1 series with 13 repetitions)
Explosive jumps for the development of the starting strength.
3×10 of installation re-entry points
snaps 50m tensile strength runs
Before one begins as a coach with the 400m training, one should work in the case of doubt always after the concept “from quantity to the quality”. All training units should be increased progressively. Also it should after the “Overloading” – theory be worked i.e. that a 400m runner in the autumn with for example 2x600m begins, with which he runs the first 400m very calmly (60 seconds).
The distance is changed in the course of the yearly on 2x500m (400 in 56 seconds) to 1x450m (400 in 50 seconds). Around a significantly high Laktatkonzentration to reach it needs a time of approximately 40 seconds. Hochklassige 400m runner need over a distance of 350m scarcely over 40 seconds. Therefore the 350m can be used outstanding as test track. When one can add rule of thumb for the 400m end time at the beginning of one season 7 seconds to the 350m achievement, later about 5.5 6 seconds.
The coach should be also included always into the running organization. He should stop and note the different distance sections both in training as well as in the match. Before running the coach should the Athleten know let which for a 200m or a 300m transit time he by them expected.