It is very difficult to be prescriptive when I don’t know your capacity, you movement abilities, your training history (as a sprinter, not a judoku).
It sounds like speed is your primary need. If that is the case, maybe you should explore Charlie’s 100/200m programs this season and leave the 400m for the following year.
No one is better at developing speed in any athlete than Charlie. His ideas are laid out in various of his DVD presentations.
I do not use extensive tempo much, nowhere near as much as Charlie advocates but he has the results to prove his method works at the highest possible level historically and to this very day.
But I have my own 400m program, which is outlined in the “lactate threshhold” thread. I have had good success with athletes of all abilities and age groups with that system. I am not saying it is superior to anyone’s else’s system, but it is the one I created to meet the needs of athletes I have worked with. Hence I use the weekly template which includes one day off followed by two days training, then another day of rest followed by another two or three days of training. I work in cycles. Charlie tends to work in waves, which is perhaps more sophisticated and works brilliantly for him.
Both of our 400m programs encourages continuous development of peak velocity and speed endurance - Charlie’s programs more so than my own.
I think you can take what you like and create your own program, so long as you don’t do too much volume or too much speed, so long as you can recovery quite well before attempting the next intensive training session.
Weights: Whatever bulk you build, you must carry around the stadium. So be careful. Also, save most of your energy for running training. Weights are a supplement to your training, not a substitute. There are many world class 400m runners who do not lift big in the gym. Best wishes to you. kk:cool: