SINGLE PERIODIZATION TRAINING FAST RUNS - 400 METERS - SPORT
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Periodization of training in fast running athletics - 400m




FUNDAMENTAL PERIOD 1 - means to be used in the weekly micro-cycle


Force with overload (maximum, explosive and explosive elastic)

  1. Squat: 4 sets of 5 reps from 100% to 200% of body weight, or performed one leg at a time with load at 50% of body weight
  2. Continuous deep bend: continuous bends with horizontal thighs, 4 sets of 5 rips with load up to 200% of body weight
  3. Fast continuous squat: 4 sets of 6-8 reps at 100-200% of body weight
  4. Deep bend jump from standing: 3-4 sets of 5 rips with load from 50 to 100% of body weight
  5. Continuous jump deep bend: 3-4 sets of 6-8 rips with 50% weight load
  6. ½ Standing squat jump: 3-4 sets of 4-5 reps up to 100% of body weight
  7. ½ Continuous squat jump: 3-4 sets of 6-8 reps at 50% to 100% of body weight.

NB. For the bcdef exercises the loads must be progressively increased when the athlete is able to maintain the running time or to reach the same height with a higher load (tests); for the cd exercises, having constant loads, the HEIGHT must be increased. jumps. The recoveries must be around 3 "and at the end of each exercise some compensatory movements must be performed quickly.


Specific running exercises
Quick stroke - large stroke; others ONLY if necessary.


Acceleration, sprint, progressive and stretch exercises
Sprint standing, moving and stationary (20-30m); progressives and stretches over distances of 100m (15-20) reaching speeds correlated to the period and such as to develop a technically more effective running mechanics than that used in endurance racing.


Continuous aerobic power

  1. Cross at constant speed: TOT 4-5km
  2. Cross in progression: TOT 4-5km.

Fractional aerobic power

  1. Tests on 300m for a total distance of 3500m, with breaks of 2-3 "; e.g .: 10-12 * 300m
  2. Tests from 300 to 600m for a total distance of 3500m, with breaks of 3-4 "; e.g .: 5-6 * 600m, or 6-7 * 500m, or 4 * 600m + 2 * 500m, or 4 * 600m + 3 * 400m, or 4 * 600m + 4 * 300m.
Example of a mixture of the means to be used as a weekly training microcirculation Monday Tuesday Wednesday Thursday Friday Saturday Force with overload; exercises a-c-d-g Fractional aerobic power a Aerobic power continues to Force with overload; exercises b-c-e-f Continuous aerobic power b Split aerobic power b Acceleration and sprint exercises Progressive and / or lengthen (15-20 * 100m) Running rhythmic exercises Progressive and / or lengthen (15-20 * 100m)


FUNDAMENTAL PERIOD 2 - means to be used in the weekly micro-cycle


Force with overload (maximum, explosive and explosive elastic)

  1. Squat: 4 sets of 3 reps, or 4 * 5-3-5-3 towards 200% of body weight, or performed one leg at a time with load at 50% of body weight
  2. Continuous deep bend: continuous bends with horizontal thighs, 4 sets of 5 rips with load up to 200% of body weight; to be performed alternating with fast squats
  3. Fast continuous squat: 4 sets of 6-8 reps at 100-200% of body weight; in the first weekly session, alternate it with the squat and in the second with the deep bend
  4. Deep bend jump while standing: 3-4 sets of 5 rips with load from 50 to 100% of body weight; to perform the alternation with the continuous ½ squat
  5. Continuous jump deep bend: 3-4 sets of 6-8 rips with 50% weight load; to be performed alternately with the ½ squat while standing
  6. ½ Standing squat jump: 3-4 sets of 4-5 reps up to 100% of body weight; to be performed alternating with continuous jump deep bending
  7. ½ Continuous squat jump: 3-4 sets of 6-8 reps at 50% to 100% of body weight; to be performed in alternation with the deep bend jump from a standstill.

NB. For the bcdefg exercises the loads must be progressively increased when the athlete is able to maintain the running time or to reach the same height even with a higher load (tests). The recoveries must be around 3 "and at the end of each exercise some compensatory movements must be performed quickly.


Specific running exercises
Quick stroke - large stroke; others ONLY if necessary.


Acceleration, sprint, progressive and stretch exercises
Sprint standing, moving and stationary (20-30m); progressives and stretches over distances of 100m (15-20) reaching speeds correlated to the period and such as to develop a technically more effective running mechanics than that used in endurance racing.


Continuous aerobic power

  1. Cross at constant speed: TOT 4-5km
  2. Cross in progression: TOT 4-5km.

Fractional aerobic power

  1. Tests on 300m for a total distance of 3500m, with breaks of 2-3 "; e.g .: 10-12 * 300m
  2. Tests from 300 to 600m for a total distance of 3500m, with breaks of 3-4 "; e.g .: 5-6 * 600m, or 6-7 * 500m, or 4 * 600m + 2 * 500m, or 4 * 600m + 3 * 400m, or 4 * 600m + 4 * 300m.
Example of a mixture of the means to be used as a weekly training microcirculation Monday Tuesday Wednesday Thursday Friday Saturday Force with overload; exercises a-c-d-g Fractional aerobic power a Aerobic power continues to Force with overload; exercises a-c-d-g Continuous aerobic power b Split aerobic power b Acceleration and sprint exercises Progressive and / or lengthen (15-20 * 100m) Running rhythmic exercises Progressive and / or lengthen (15-20 * 100m)

 

SPECIAL PERIOD 1 - means to be used in the weekly micro-cycle
Force with overload (maximum, explosive and explosive elastic)

  1. Continuous jump deep bend: 3 sets of 5 rips with 100% body weight load
  2. Continuous jump deep bend: 3 sets of 6-8 rips with 50% weight load
  3. ½ Continuous squat jump: 2 sets of 6-8 reps with 50% weight load + 2 sets of 5 reps with 100 weight load
  4. Barbell skip with limited knee rise (45 °): 3-4 sets of 50-60 touches from 25 to 50% of body weight.

NB. For exercises a-b-c it is necessary to reduce the execution times or reach greater heights. The recoveries must be around 3 "and at the end of each exercise some compensatory movements must be performed quickly.


Running rhythmic exercises
Fast travel - wide travel; others only in case of need.


Special and specific strength

  1. Skip: 2-3 series of 150 touches up to series of max 200 touches (about 30 "" every 100 touches); 2 times a week
  2. Alternating jumps:
    1. 4 decuples + 2 * 50m to get to 2 decuples + 4 * 50m
    2. 6 quintuples + 1 + 2 * 100m to get to 2 + 3 quintuples + 3 * 100m
    3. 3-5 * 100m.
  3. Climb: the uphill tests from 50 and 100m are specific for the explosive-elastic-cyclic strength to be used to stimulate the anaerobic alactacid and lactacid mechanism; they are performed for 2 weekly sessions
    1. 2 * 4 * 50m with breaks of 3-8 "+ 3 * 100m with breaks of 6-8" to get to 5 * 50m with breaks of 3-8 "+ 5 * 100m with breaks of 6-8"
    2. 4 * 50m with breaks of 3-8 "+ 4 * 80m with breaks of 4-8" + 2 * 100m with breaks of 6-8 "to get to 4 * 80m with breaks of 5-10" + 4 * 100m with breaks of 6-8 ".

Acceleration, sprint and progressive exercises
Sprint standing, moving and stationary; progressives and stretches over distances of 100m (6-8) reaching speeds related to the period.


Continuous aerobic power
Cross in progression: TOT 3km.


Fractional aerobic power

  1. Tests on 300m for a total distance of 3000m, with breaks of 3 "; eg: 10 * 300m
  2. Tests from 300 to 600m for a TOT distance of 3000m, with breaks of 3-4 "; e.g .: 5 * 600m, or 6 * 500m, or 3 * 600m + 3 * 400m, or 3 * 600m + 4 * 300m, or 4 * 500m + 4 * 300m.
Example of a mixture of the means to be used as a weekly training microcirculation Monday Tuesday Wednesday Thursday Friday Saturday Force with overload and explosive-elastic Horizontal leaps a or b Skip Running rhythmic exercises Horizontal leaps c Fractional aerobic power Running rhythmic exercises Go up to Fractional aerobic power Continuous aerobic power Go up b Stretch and clearing sprints Stretch and clearing sprints

 

SPECIAL PERIOD2 - means to be used in the weekly micro-cycle


Force with overload (maximum, explosive and explosive elastic)

  1. Continuous jump deep bend: 3 sets of 5 rips with 100% body weight load
  2. Continuous jump deep bend: 3 sets of 6-8 rips with 50% weight load
  3. ½ Continuous squat jump: 2 sets of 6-8 reps with 50% weight load + 2 sets of 5 reps with 100 weight load

NB. For exercises a-b-c it is necessary to reduce the execution times or reach greater heights. The recoveries must be around 3 "and at the end of each exercise some compensatory movements must be performed quickly.


Running rhythmic exercises
Fast travel - wide travel; others only in case of need.


Special and specific strength

  1. Skip: 2 * 200 taps (about 25-27 "" every 100 taps)
  2. Alternating jumps:
    1. 2 decuples + 4 * 50m
    2. 3 quintuple + 3 * 100m
    3. 3-5 * 100m.
  3. Climb: the uphill tests from 50 and 100m are specific for the explosive-elastic-cyclic strength to be used to stimulate the anaerobic alactacid and lactacid mechanism; they are performed for 2 weekly sessions
    1. 5 * 50m with breaks of 3-8 "+ 5 * 100m with breaks of 6-8"
    2. 7-8 * 100m with breaks of 6-8 ".

Acceleration, sprint and progressive exercises
Sprint standing, moving and stationary; lengthen and progressives over distances of 100m (6-8) reaching speed in the final stretch but always correlated to the period.


Continuous aerobic power
Cross in progression: TOT 3km.


Fractional aerobic power

  1. Tests on 300m for a total distance of 3000m, with breaks of 3 "; eg: 10 * 300m
  2. Tests from 300 to 600m for a TOT distance of 3000m, with breaks of 3-4 "; e.g .: 5 * 600m, or 6 * 500m, or 3 * 600m + 3 * 400m, or 3 * 600m + 4 * 300m, or 4 * 500m + 4 * 300m.
Example of a mixture of the means to be used as a weekly training microcirculation Monday Tuesday Wednesday Thursday Friday Saturday Explosive and explosive-elastic strength Skip Horizontal leaps a or b Skip Horizontal leaps c Fractional aerobic power Running rhythmic exercises Go up to Running rhythmic exercises Continuous aerobic power Go up b Stretch and clearing sprints Fractional aerobic power Stretch and clearing sprints

 

1st PERIODOSPECIFIC - means to be used in the weekly micro-cycle


Special reactive force

  1. Reactive jumps on obstacles: 4-6 sets of 50-60 rips over 8-10 hs spaced by 1m and 50-76cm high; obstacles can be overcome with relaxed legs or quickly pulled to the chest (two or three sessions per week, as needed)
  2. Skip: 2 * 200 touches (about 25-27 "" every 100 touches); they can also be done with the first 50 in high skip and the next 50 in quick skip
  3. Alternating jumps: a) 3 tenths + 4 * 50m (or 2 * 100m), b) 3 quintuples + 3 * 100m.

Acceleration and sprint exercises
Sprint standing, moving and stationary.


Speed ​​resistance
Tests of 60-80 and 100m courses at 95% speed: 80m in series of 4 tests, 100m in series of 3 tests (12-16 reps) with breaks of 3 "for 60-80m, 3-4" for 100m and 7-8 "between the series; TOT 1000-1200m approx. For the most advanced athletes, use mainly distances of 100m: eg: 3 series of 4 * 100m, or 4 series of 4 * 100m.


Specific resistance exercises

  1. Repeated tests from 200 to 600m, at "85-90% for a TOT of 2000m; breaks from 6-12" depending on the speed. Ex .: 2 * 600m + 2 * 400m, 600m + 2 * 400m + 2 * 300m, 3 * 400m + 3 * 300m, 600-500-400-300-200m
  2. Series of repetitions with tests from 400 to 200m, at "85-90% for a TOT of 2000m with micro-pauses of 3-4" and macro-pauses of 10-12 "; e.g .: 400-300m + 400-200m + 300-200m; 300-300m + 300-300m + 300-300m, 400-400m + 300-300m + 200-200m.

Mixed aerobic power and specific endurance
Tests from 600 to 200m at "80-85% for a TOT of 2500m, with breaks of 4-6"

  1. 4 * 600m, 5 * 500m, 6 * 400m, 8 * 300m, 3 * 600m + 3 * 300m, 2 * 600m + 3 * 400m
  2. 3 * 600m + 2 * 300m, 2 * 600m + 3 * 300m + 2 * 200m, 2 * 600m + 2 * 400m + 2 * 300m.

The "last or the last 2 tests are preceded by a wide pause (8-10"), in order to go through them more quickly and stimulate the lactacid metabolism more.


Continuous aerobic power
Cross in progression: TOT 3km.


Example of a mixture of the means to be used as a weekly training microcirculation Monday Tuesday Wednesday Thursday Friday Saturday Skip Jumps with obstacles Specific resistance a or b Ex. Of acceleration or sprint Leaps between obstacles Skip Speed ​​resistance Horizontal leaps b Speed ​​resistance Horizontal leaps a Continuous aerobic power Mixed aerobic power Mixed aerobic power b

 

2nd PERIODOSPECIFIC - means to be used in the weekly micro-cycle


Special reactive force

  1. Reactive jumps on obstacles: 4-6 sets of 30-40 rips over 6 hs spaced 1m apart and 30-76cm high (to be inserted in the warm-up)
  2. Alternating jumps: 1 or 2 * 100m.

Speed
Trials from 60 to 150m, runs at speeds over 95%, making 4-5 rips with breaks of 8-10 "between the trials, for a TOT of about 400-500m. Eg: 60-80-100-150m.


Specific resistance exercises
Repeated tests from 200 to 600m, at "85-90% for a TOT of 2000m; breaks from 6-15" depending on the speed. Ex .: 2 * 600m + 2 * 400m, 600m + 2 * 400m + 2 * 300m, 3 * 400m + 3 * 300m, 600-500-400-300-200m.


Tests of synthesis and race speed
Tests over distances of 200-300m, breaks 15-18 ", performed in the form of race passes; eg: 2 * 200m + 2 * 300m, 4 * 200m + 1 * 300m.
NB. It is necessary to measure the times every 100m, trying to cover the 2nd and 3rd stretch at the same speed as the first.


Mixed aerobic power and specific endurance
600-200m trials run at "85% speed for a total distance of 2500m, with breaks of 4-6":

  1. 4 * 600m, 5 * 500m, 6 * 400m, 8 * 300m, 3 * 600m + 3 * 300m, 2 * 600m + 3 * 400m
  2. 3 * 600m + 2 * 300m, 2 * 600m + 3 * 300m + 2 * 200m, 2 * 600m + 2 * 400m + 2 * 300m.

NB. The "last or the last 2 tests are preceded by a longer pause (8-10") to run them faster and stimulate the lactacid mechanism more.


Example of a mixture of the means to be used as a weekly training microcirculation Monday Tuesday Wednesday Thursday Friday Saturday Reactive leaps over obstacles Specific resistance Skip Acceleration exercises Leaps between obstacles Horizontal leaps a Speed ​​resistance Horizontal leaps b Speed ​​resistance Synthesis tests at race speed Aerobic power mixed a or b according to needs Sprints and progressives

 

FINISHING PERIOD WITH SECONDARY RACES - means to be used in the weekly micro-cycle


Special reactive force

  1. Reactive jumps on obstacles: 30-40 reactive rips on obstacles - 4-5 series of 6 hs spaced by 1m and 30-76cm high; to be included in the heating
  2. Alternating jumps: 1-2 * 100m.

Speed
Tests on 60-150m, runs at 95%, 4-5 reps with breaks of 8-10 ", for a TOT of 400-500m; e.g .: 60-80-100-150m.


Specific resistance
Repeated tests 600-200m, ran at "90-95%, for a TOT of 1600m, with breaks of 8-12-15" depending on the speed; ex .: 600-500-300-300m, 500-400-300-300-200m, 600m + 3 * 300m.


Tests of synthesis and race speed
Tests over distances of 200-300m, breaks 15-18 ", performed in the form of race passes; eg: 2 * 200m + 1 * 300m.
NB. It is necessary to measure the times every 100m, trying to cover the 2nd and 3rd stretch at the same speed as the first.


Example of a mixture of the means to be used as a weekly training microcirculation Monday Tuesday Wednesday Thursday Friday Saturday Sprint from the blocks into the corners Responsive leaps Alternating leaps Responsive leaps COMPETITION Speed ​​tests Specific resistance Sprint Tests of synthesis and race speed Progressives

Bibliography:

The Handbook of the Athletics Coach - First part: general information, races and walking - Study & Research Center - pag. 69-84.

Other articles on "Single Periodization Training Fast Runs - 400 meters"

  1. Double periodization of training in fast runs - 100 and 200m
  2. The technique of fast running in athletics
  3. The rhythm of the race in the training of fast races
  4. Strength training for fast track and field runs
  5. Speed ​​and endurance training for fast track and field runs
  6. Single periodization of training in fast runs - 100 and 200m
  7. Double Periodization Training Fast Runs - 400 meters
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