400 meter training friday acceleration power pre meet warm up
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400 Meter Training Friday – Acceleration/Power/Pre-meet warm-up. Phil Lundin Men’s Track and Field Coach Adam Steele University of Minnesota Minneapolis, MN. Friday Training General Physical Preparation. Block introduction. Start/Acceleration. Acceleration Drills Prone – Set – Go

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400 meter training friday acceleration power pre meet warm up

400 Meter TrainingFriday – Acceleration/Power/Pre-meet warm-up

Phil Lundin

Men’s Track and Field Coach

Adam Steele

University of MinnesotaMinneapolis, MN

start acceleration
Start/Acceleration
  • Acceleration Drills
    • Prone – Set – Go
    • Alternate front (Power) foot in set position
    • Donkey kicks
    • Stick drill with and without weight belt
    • Sled pull
friday training special physical preparation
Friday TrainingSpecial Physical Preparation
  • Block work over 10-30m with and without weight belt
  • Stick Drills
  • Sled runs
friday training competition period
Friday TrainingCompetition Period
  • Pre-meet warm up
  • Baton exchanges
friday training general physical preparation1
Friday TrainingGeneral Physical Preparation

Power SnatchFront SquatBench Press

55% max/3 55% max/3 55% max/3

70/2 70/3 70/3

80/2 80/1 80/1

85/2 80/3 80/3

85/2 80/3 80/3

85/2 65/3 80/3

85/2 85/2 80/3

80/3 85/2 85/2

85/2

friday training special physical preparation1
Friday TrainingSpecial Physical Preparation

Power Clean & JerkJump Squat

55% max/3 50% Bwt/6

70/3 50% Bwt/6

80/2 50% Bwt/6

80/2 50% Bwt/6

85/2 50% Bwt/6

90/2 50% Bwt/6

friday multi jump
FridayMulti-Jump
  • General Physical Preparation
    • In-place jump circuits
    • Teaching: “RIP”, Rudiment
  • Special Physical Preparation
    • “RIP”
    • “Extended”
    • “Ascension” (Hurdle Jumps/1&2 legs)
  • Competition Period
    • Maintenance or as part of pre-meet warm-up
friday multi throw
FridayMulti Throw
  • General Physical Preparation
    • Med Ball circuits – “Gas” and “Tank” [1x10-12 reps]
    • Bomb with big shot [1x5 reps generally]
    • Shell with big shot [1x5 reps]
  • Special Physical Preparation
    • Bomb w/ 3-4k med ball
    • Shell w/ 3-4k med ball
  • Competition Period
    • Mortar with 2-3k med ball
    • Bomb with 2-3k med ball
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