400 Meter Training: Greater Strength = Faster Times (Part 3)

Last Updated on November 17, 2012 by Jimson Lee

This article is guest blogged by Jim Hiserman, author of the books Program Design Method for Sprints & Hurdle Training and Strength and Power for Maximum Speed

GREATER STRENGTH = FASTER TIMES

Part 1 can be found here.  Part 2 can be found here.

Proper Cycle-Length Pattern plans for each phase of the training year and training method guidelines for the energy systems associated in sprint training for all distances are described in detail in A Program Design Method for Sprint & Hurdle Training (Jim Hiserman, C.S.C.S, 2008).

The optimal training program for 400 sprinters must include integration of all the bio-mechanical, metabolic, neural and physiological performance factors that have been found to be pertinent to successful improvement of 400 meter sprinting.

Although many books and papers exist on 400 meter training, 400 meter race models, 400 meter speed distribution formulas, etc., there seems to be a lack of information on Strength/Power Training and it’s proper integration into the various training phases of the Yearly Plan.

Each individual sprinter’s needs vary according to body type, training age and current strength and power levels compared to their lean mass volume. Although all sprinters need a blend of Maximum Strength, Explosive Strength and Elastic Strength (along with Core Strength), the actual volume, intensity and frequency of each type of strength training needs to be adjusted for individual needs.

For instance, athletes with high levels of Maximum Strength would benefit from a greater emphasis of Explosive Strength. Once Maximum Strength is elevated to optimum levels, it can be maintained with minimal work and emphasis placed on Explosive Strength and higher intensity plyometric (Elastic Strength) work.

Elastic Strength is also important to all sprinters but those sprinters who have lower levels of Maximum Strength would be exposed to injury if plyometric training at higher intensity levels is implemented without elevation of Maximum Strength to levels that allow for the increase of intensity in plyometric training.

Explanations and examples of the Neural and Physiological Adaptations of Maximum, Explosive and Elastic Strength Training Methods can be found in Strength & Power Training for Maximum Speed (Jim Hiserman, 2010).

An example of a Strength and Power Training Plan that can be integrated into sprint training programs, using a 4 week Cycle-Length Pattern, appears below. Examples of exercises, volumes and intensities are reflective of training during the Preparation Phase of the Training Year.

Week / Day	Strength Endurance Week	Power Speed Week	Maximum Strength  Week	Speed Week
Mon.	Clean Pulls/Cleans (floor), 3 x 5, light; Squat (70-90deg), 3 x 8-10 @ 70-75%; CM Box Jump, 3 x 3; Incline DB Press>optional	Cleans/Clean Pulls(thigh), 3 x 3 fast; Jump Squat, 3 x 5 @ 30-35%1rm, MB Overhead Backwards Toss w/one jump, 3 x 2	Cleans (floor) heavy, 4 x 2, Squat (45-60 degrees) 4 x 3-4 @ 85-90% 1rm; Bench Press 4 x 4 @ 85%	Clean Pull w/jump 4 x 2, light, fast; Speed Squat 3 x 8 @ 50-55% 1rm w/70degrees at bottom, CM Box Jumps 3 x 3
Wed.	Clean Deadlift, 3 x 4-6,light; Clean/Clean Pulls(knee), 3 x 4 Med.; Push Press, 3 x 4 Med.	Romanian Deadlift,3 x 6-8; Snatch Jump 3 x 3; MB Between Legs Forward Tossw/1 jump, 3 x 2	Snatch Deadlift 4 x 2, heavy; Clean Pulls (floor) 4 x 2, heavy; Push Press> optional	Split Jerk 3 x 3-4, light, fast; Single Leg DB Deadlift 3 x 6 each leg; Cleans (thigh) 3 x 4, light, fast
Fri.	Snatch Pulls(floor) 3 x 4, light; CM Box Jumps 3 x 3, Split Squat (Single leg), 3 x 8, light; Bench Press>optional	Snatch Drop to Squat 3 x 3, CM Box Jumps 3 x 3; DB Cleans>optional	Clean/Front Squat 3 x 3, Med.; Snatch Pull 4 x 2, heavy;	Snatch Jump 3 x 3, light, fast; DB Cleans (knee) 3 x 4, fast w/jump

During the Preparation Phase all track training sessions take place prior to strength work. Monday, Wednesday and Friday track work involves starts/accelerations & short sprints on Mondays and Fridays with easy grass tempo on Wednesdays.

Elastic Strength work done in the Preparation Phase would be of lower intensity and take place after the warm-up and just prior to Energy System Work (Extensive Tempo, etc.) on Tuesday and Thursday.

The above plan is intended to provide an example of both a method of Periodization, through the use of a Four Week Block, and methods of mixing Maximum, Explosive and Elastic Strength training into the overall training plan. Greater detail can be found in Strength & Power Training for Maximum Speed (Jim Hiserman, 2010).

Video clip examples of some of the strength and power exercises included in the example Four Week Block can be viewed by accessing the URL’s below each of the exercises on the list below:

Romanian Deadlift with Clean Grip

UPDATE: Sorry, the video is no longer on YouTube.

Jump Squat

Counter Movement Box Jump

Clean Pull W/Jump

UPDATE: Sorry, the video is no longer on YouTube.

Snatch Pull w/ jump (titled Snatch Jump on video)

Medicine Ball Scoop Toss with Hop (The first exercise on the last video clip is best one to use!!!! )

UPDATE: Sorry, the video is no longer on YouTube.

Med Ball Overhead Toss Backwards

UPDATE: Sorry, the video is no longer on YouTube.

Split Jerk

Romanian Deadlift with Snatch Grip (For Greater ROM)

Conclusion

Training for 400 meters requires more than just speed endurance. Employment of necessary compromises in sprint technique for the longer sprint necessitate the development of greater Explosive Strength and Explosive Strength Endurance in order to be more efficient throughout both the non-fatigue and fatigue dominated portions of the race.

Each coach must remember that the aim of any well-designed training plan is to provide the right exercises, employed in the right way, at the right time.

About the Author

Jim Hiserman is the author of the books Program Design Method for Sprints & Hurdle Training and Strength and Power for Maximum Speed.  Other published articles on this site include:

1. A Total Sprint-Training Program for Maximum Strength & Power, Core Strength, and Maximum Sprint Speed.
2. A Sprint & Hurdles Program Design Overview
3. Training for Development of Maximum Speed
4. Basic and Advanced Technical Models, including Proper Execution of Key Drills
5. Speed throughout the Training Year