400 meter training friday acceleration power pre meet warm up
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400 Meter Training Friday – Acceleration/Power/Pre-meet warm-up PowerPoint PPT Presentation


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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

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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


Friday training general physical preparation

Friday TrainingGeneral Physical Preparation

  • Block introduction


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/355% max/355% max/3

70/270/370/3

80/280/180/1

85/280/380/3

85/280/380/3

85/265/380/3

85/285/280/3

80/385/285/2

85/2


Friday training special physical preparation1

Friday TrainingSpecial Physical Preparation

Power Clean & JerkJump Squat

55% max/350% Bwt/6

70/350% Bwt/6

80/250% Bwt/6

80/250% Bwt/6

85/250% Bwt/6

90/250% 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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