Help Needed Please EXPERTS.

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1

Hi team, Im currently training with the short to long approach as a 400m hurdler here is my programme please critique

Monday - warm up then hurdle technique isolation drills 152 hurdles in total.

from blocks if available, 4x 30m in 4.1-4.3 hand timing. 4 mins recov

2 sets of east fast easy over 60m 20/20/20 with 8 mins recov and a decent recov between 30s and easy fast easys

Inside to gym and hang clean 4x 3 90-100 Power catch position

Dead lift or squat 4x3 on 120 dead or 4x3 100kg squat ass to grass 8 sec down, 2 sec hold to break eccentric chain and 4 up.

Bench 3x4 on 100kg again following the same speeds as squat.

Russian hamstrings eccentric 3x5

some supplementary ex if particular weaknesses.

Monday after session hamstring and calf massage

Tuesday - tempo session over 3km and 500 -1000 abs

Wed - special endurance 2 x 300m with 15min recovery last two sessions in 36.4 and 37.1

weights - hang cleans same as monday.
squats or dead lift depending on what I did mon then incline bench or dumbell bench. 3x4

reverse hypers (need specific reps)

hamstring ball curls 3 x 15 double leg.

Thursday tempo 3km and abs varied

Friday - speed work as monday but with fast easy fast as oposed to easy fast easy. then weights working on specific weaknesses. I am very strong having benched 136kg and cleaned 130kg already this year and I cant imagine many other 400mhurdlers in the world lifting these amounts so I do not feel I need 3 big weights sessions. I am not doing plyos as I have had achilles probs in the past but I feel I should bring these in gently can anyone set a protocol to add in to this programme

Sat I do tempo and abs

Sun rest

My other issue is how long should I be doing this kind of programme. For example should I be trying to reach maximum strength and speed by March/April then bringing in more volume into the special endurance to prepare me for the demands of the 400m hurdles. This is where I am stuck and struggling to find posts relevent.

How would you expect this programme to change from April to Sept allowing competitions at weekends in June July August?

Much respect and appreciation to anyone who helps.

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Kitkat1 recomends a concurrent approach to the 400m. ie, train for speed and endurance. If you want to follow a short to long approach though,
Gpp for 7 weeks (lots of hill work)
Spp1 9 weeks of progression following like you have above, however the intensity grows harder, higher volume to start with and lower volume as the intesinty grows and the speed session is also only 1 times per week with speed endurance twice
Spp1 for 5weeks or so with intensity still increasing and the speed and speed enduracne flipping days, hence speed now twice and endurance once - like above
Comp phase (indoors perhaps?)
Gpp 2 - only a few weeks here
Spp2 - Here you will need to reassess where you are, what needs to be worked on more ect. Generally, longer runs, if you need to Qualify for a specific event - 400m work with some Split runs would be good, ie, 300 at 90% rest 1min then say 2 x 60’s
at speed.
Then a comp phase - Qualifying meets perhaps?
Active week of recovery
Spp3 - More race specific speeds and distances, shorter work block, maybe 6wks long?
Major comp phase

Thats a basic outline. A more detailed apporach with more specific answers can be found in the Vancourver DVD. I would not expect too much 400m enduracne after your spp1. REally only worth 100’s n 200’s in races. As the season goes along, races can be extended in length.

If you get your Major event, and work backwards in time, then that will give you a more detailed answer on how long each phase will be.