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::Laatste trainingsberichten
Eddy van Oort op 3/24/2009 @ 10:51 am

korte krachttraining
bench: 10x4 6x50 3x6x60 2x70
squatmachine: 10x80 2x10x100 (explosief uit, 3 sec terug)

Eddy van Oort op 3/18/2009 @ 10:44 am

90-80-70 versnelling rustig
60-50-40 versnelling 90% + coast
6 x 30m startspelletje
300-200-150-200-300 200m wndrust (~= 3′)
(46.9 28.6 20.9 28.1 45.2)

150m te rustig aan gelopen als ik ‘t terugzie, had een 19-er moeten zijn.

Eddy van Oort op @ 10:41 am

bank 10x40 8x50 3x6x60 1x70 0x75
squatmachine 10x70 2x8x100 6x120 , “diep”.

Eddy van Oort op 3/11/2009 @ 9:05 am

2 x 6 x 200m in estafette vorm, on flats
(30.6 30.0 30.5 30.3 32.2 31.3) (rust: 1:16 1:20 1:20 1:21 1:17)
23′ rust/medizin bal oefeningen
(33.3 32.3 32.1 31.9 31.9 31.0) (rust: 1:19 1:20 1:18 1:21 1:16)

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::Snelkracht artikelen

400m programma mogelijkheden voor een springer die de 400m wil lopen...

Anton Booth -- 2004.04.14

Van de trackstars forum ...Anton Booth works out a 400m program for a jumper wanting to run the 400m...
There are 2 main ways to approach the 400m (that I know of).

1. From short to long (work speed then build speed endurance up to the required distance...Charlie Francis style).

2. From long to short (but this could also be the work all areas at once & juggle the loads...see other posts) (work endurance then add in speed)...this is the way I mainly work.

If this is a "one-off" run or time that you want to get as a secondary goal without interfering with your main long jump goal then the 1st short to long approach is probably the better way to go.

The more speed that you have the better for both events & you won't have time for the longer-type sessions.

If you planned your training around a 50-51s 400m & you can achieve these goals (or get close) then you should be confident of getting sub 52 on a given day.

50sec 400 is 25/25 or 24/26 or 23/27.
or 35.5/14.5(world of hurt) or 36.5/13.5 or 37.5/12.5 or 38.5/11.5
(virtually impossible & too slow early).

The best approach is probably 37.5/13.5 = 51.0 or 37.5/14.0 = 51.5

You have the 300m time so you need to be able to run this then keep going for 100m.

So (as Walbin said) the more you can get your 300m below the race split time the easier the last 100m is going to be.

A time of 36.5 is a good aim (24 + 12.5).

It isn't just a case of how fast you can go through your splits but how easy you can get those splits in. Part of the training has to focus on this. You have to learn to run easy at a cruising speed otherwise you use all your petrol & walk home. This is a downside of the short to long approach.

So trying to run 36.5 straight away is going to make you run very hard and force it.

You have 3 months.

Some sessions:

I think 200m intervals are a great way to develop rhythm without running too slow. The aim is to run these as easy as possible. Thes shouldn't be too hard to recover from & shouldn't interfere with your other training. You should finish the session feeling you could do more.

6x200m in 28 (2-3mins rest)
5x200m in 27
4x200m in 26 (this is like the goal 52 pace 26/26, and if you can run the last 200m of the race like this then you are laughing, even if you spew up :p )

Another speed-type session (some may call this speed endurance). Again start off running fast but easy & smooth...then increase the pace(but keep the flowing form going). You are doing 10x150m not sure of the pace so maybe you could do more (but the aim here is to get you a 16.8/17.0 time at the end close to your 400m race)...there are many different ways to go.

5x150m in 18.0-18.5 (with 5-6mins rest)
4x150m in 17.5-18.0 (with 7-8 mins rest)
3x150m in 17.0-17.5 (with 10mins rest)
2-3x150m in > 17.0 (with 15mins rest)

To do some faster specific reps there are a couple of ways to go (well there are heaps actually). This is the target of 36.5 for 300m. In all of these think or feel that you can keep going after the line for the final 100m (or you could coast for 30-40m to get that feeling).

1. Start shorter & move up once you have the pace.

4x200m in 24.0 (with 10mins rest)
3x250m in 30.0 (with 15mins rest)
2x300m in 36.5 (with 20mins rest)
1x350m in 43 or so

2a. Start longer & get faster

3x300m in 39 (with 15-20mins rest)
3x300m in 38 (with 15-20mins rest)
3x300m in 37 (with 15-20mins rest)
3x300m in 36 (with 15-20mins rest)


5x300m in 39 (with 15-20mins rest)
4x300m in 38 (with 15-20mins rest)
3x300m in 37 (with 15-20mins rest)
2x300m in 36 (with 15-20mins rest)

These are all progressive sessions so you do the slowest for a few weeks then progess to the next for a few more weeks etc.

After this sort of training (& your 400m PB) then you could really hit some shorter speed sessions for the LJ, 100m & 200m (more PB's).

As how to fit them into your week, not sure how hard the weights sessions are.

You could drop a weights or combine them with a track session. Some do before, some do after.

The order of the track I would do like this (maybe with a day inbetween):

200 intervals
200/300 faster reps

Although some might disagree with the order.

Walbin might have some good ideas on combining LJ training & would probably have a better idea on the short to long approach than me. TJ King did this earlier in the year also.

Anyway that is a start. Any questions, critics or other ideas?

The idea is to do all the sessions I wrote until you get to the goal times. So rather than forcing reps trying to get 36.5 staright away(or whatever the target is) you start off at a slower more comfortable pace (ie 38-39)(practising smooth efficient running).... so that then by you can get 36.5 comfortably without forcing. That sets you up for the race situation where if you force it you will fold. It should also help guard against injury (not that I can talk about that).

Not sure from your last post if you got that above point.

I work on 3 week cycle (2 heavy, 1 light).
v If you did something like this then you have 4x3week cycles until your race. You could combine 2 of the sessions like this for the same single track day in the week (I haven't included the light week):

Cycle 1 Week 1
6x200 in 28 (2-3mins rest)
Cycle 1 Week 2
5x300m in 39 (15-20mins rest)

Cycle 2 Week 1
5x200 in 27 (2-3mins rest)
Cycle 2 Week 2
4x300m in 38 (15-20mins rest)

Cycle 3 Week 1
4x200 in 26 (2-3mins rest)
Cycle 3 Week 2
3x300m in 37 (15-20mins rest)

Cycle 4 Week 1
4x200 in 25 (2-3mins rest)
Cycle 4 Week 2
2x300m in 36 (15-20mins rest)

You could alternate the 150's I put up with your other 150 session on another day in a similar way. That way you have the sessions covered & have some variety & are progressing towards your target time & shouldn't be too tired & able to keep your other long jump work going. By the 400m race date you should be fast, smooth & confident.

Note to Beyond200.....I totally agree with you but in this case it is a program with a short time frame for a long jumper...no rounds required & limited days for training....if LJ wanted to be a 400m athlete or for any other 400m athlete, I would suggest a different program (assuming there is a longer time frame also)....& this would definately have 500/600m reps in it.

Why don't you post a new sample week LJ so we can comment about how you are going to put it together (because that is a critical factor also).

By running not full out initially you should hopefully improve all of your events with improved technique & efficiency (assuming you can move OK inthe 1st place). So if you are a bit fitter, stronger (from the 400m work) & faster you are in a great place to really hit your short speed & LJ on the 2nd half of the season.....in theory at least.

::contents © Elliott Oti 2002-2004 where applicable