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Plyometrics & Weight Training Workouts for a 400m Runner

Posted: Mon Aug 02, 2004 5:11 pm
by greatwhitesprinter
I am a 400 runner in good shape but can't seem to drop much time at the moment. Someone suggested plyometrics training and some weight lifting, both of which I have never done for track.

I'll be running in college this year and would like to drop some time over the summer. Are there specific plyometrics and weight training workouts I could do to make me a better 400m runner?

Thank you.

Posted: Tue Aug 03, 2004 7:38 am
by George Payan
Guidelines to follow with plyometrics:

1.
Exercises should be performed at 100% effort.

2.
The greater the intensity, the greater the recovery.

3.
Maintain proper technique and when your technique breaks down, stop.

4.
Start easy and increase complexity.

5.
Plyometrics are practiced three times per week during the preparation period and twice a week during the competition period.

6.
Practice volume during the preparation period and intensity during the competition period.

7.
Always apply the principle of progression when increases in overload are being added to a program. Progress until technique breaks down.

An example of a plyometrics workout three times a week:

Six cones or hurdles three feet apart and at least 12" high to jump over.
Start at 12" for one week.
Three sets of six, double leg jumps.
Three sets of six, right leg jumps.
Three sets of six, left leg jumps.
Without cones, bound ten times alternating legs, bound for distance.

The second week, do the same except do four sets.

The third week, do the same except do five sets.

The fourth week, go back to three sets and increase the distance between the cones to four feet apart.

In the fifth and sixth weeks, increase the sets to four and five.

On the seventh week increase the distance between the cones to five feet and return to three sets for the first week and increase the sets each week.

On the tenth week increase the height of the cones and start over with three sets.

NOTE: Increase the height in small increments. Don't be in a hurry to increase height. Keep working on the overload principle. It will seem too easy at first but the purpose is to not thrash your legs before your workout session. Be patient with this program. The plyometrics will strengthen your legs so that your legs will be equally strong. When you run, you will be able to push off with force, your stride length will increase and your marks will improve. You will see the difference in your strength in your legs and your finish.

For a weight training program click on the link below for the article "Strength Training Workouts for Runners" in the Coaching section of the web site:

http://www.coacheseducation.com/coachin ... pt_02.html

Coach Payan
www.CoachesEducation.com

Posted: Tue Aug 03, 2004 5:52 pm
by greatwhitesprinter
Thanks for all your help Coach Payan.