400 Training Videos
(Push, Pace, Position, Poise)
Week 1 - Push Phase
Sun - 8x200 29 sec/2-min rest, Mon - Core -30 sec reps, Tue - 2x700, Wed - 3x350's 3 min rest, Thu - 3x(30-60-90), Fri - Recovery Run, Sat - Rest
Week 3 - Speed Endurance
Sun - 7x200 28 sec/2-min rest , Mon Core -30 sec reps, Tue - 2x600 (10 min rest), Wed - 3x350's 5 min rest, Thu- 6x150 build-ups), Fri - Recovery Run, Sat - Rest
Week 2
Sun - 6x200 28.5 sec/2-min rest , Mon - Core - 30 sec reps (single leg training), Tue - 2x650, Wed - 3x350's 3 min rest, Thu - walk the track (60-40), Fri - Recovery Run, Sat - Rest
Week 4 - Pace Phase
Sun - 3(2x200 @ 30, 1-min rest/ 28 - 5 min rest between sets), Mon - 500 reps of Core, Tue - 15 min recovery jog, Wed - 2x600's - pickup last 200(400 breathing / relax - last 200, Thu - 2(4x120's (fast, form), Fri - Recovery Run, Sat - Rest
Week 5 - Pace Phase II
Sun - 3(2x200 @ 29, 1-min rest/ 27 - 5 min rest between sets), Mon - Core, Tue - 20 min jog, Wed - 2x500's - pickup last 200, Thu - 8x100 (fast, walk rest), Fri - Recovery Run, Sat - Rest
Week 6 - Pace Phase (Recovery)
Sun - 3(2x200 @ 28 / 26-27), Mon - Core w/physio ball, Tue - 15 min run nice & easy, Wed - 2x600's - 7 min rest (10 sec slower than best 400), Thu - 60-40'S (fast, walk rest), Fri - Recovery Run, Sat - Rest
Week 7 - Positining Phase
Most crucial. Position to win the race. Think about how you are going finish. Be intense and focused. Practice like it's competition.
Sun - 6x200 @ 26 / 2-min rest (last 200 fast), Mon - Core w/single leg-fast/quick, Tue - 2x500's (fast) - 10 min rest, Wed - 3x300 - 5-min rest / progressively faster, Thu - 8x100 (around the track - two laps), Fri - Recovery Run, Sat - Rest
Week 8 - Positioning Phase
Sun - 5x200 @ 25.5 / 2-min rest, Mon - Core w/hips (onkeey kicks), Tue - 2x500's (fast/faster) - 10 min rest, Wed - 3x320 - 5-min rest / progressively faster, Thu - Block work (30-60-90), Fri - Recovery Run, Sat - Rest
Week 9 - Poise Phase
Sun - 5x200 @ 25 / 2-min rest, Mon - Core w/planks 1 min front /side, Tue - 2x500's (fast/faster) - 10 min rest, Wed 2x300 / 2x320 - 5-min rest / progressively faster, Thu - 6x120 (practice 400 finish), Fri - Recovery run, Sat - Rest
SRR - Sonya Richards Ross Training Program
All Videos - https://www.youtube.com/results?search_query=sanya+richards-ross+400+meter+training
The SRR 400m Training Plan
SRR 9-Week Training Program 2018
Strength & Core Protocol
Functional Bodyweight Circuit I
III. Body Wt. Circuit B: 3sets x 30sec
Rest: 60sec (between sets2min)
A. Single Leg Squats/each
B. Push-Ups
C. Jumping Jacks
D. Single Leg RDL's
E. Bench Dips
F. Inverted Pull-Ups
G. Supermans
H. Single Leg Running/each
Functional Bodyweight Circuit II
3 Rounds/each Rest 60sec.
1. Prisoner Squats, x45sec.
A. Crunches, x30sec
2. Push-Ups, x30sec
A. Bicycle Abs, x30sec
3. Alternating Lunges (in-place) x45sec
A. Superman's, x30sec
4. Bench Dips, x30sec
A. Toe Touches, x30sec
5. Side-Lying Leg Raises, x30sec/each
A. Supine Hip Extensions, x30sec
Rest 2:00 And repeat
Functional Bodyweight Circuit III
3 Rounds/each Rest 60sec.
1. Single Leg 1/4 Squat, x20/each
A. Supine Roll-Up (curl ups), x30sec.
B. Prone Plank, forearms, x30sec.
2. Single Leg Mountain Climbers, x15/each
A. Alternating Toe Touch, x30sec.
B. Right Side Plank, forearms, x15sec.
3. Lateral Lunge Walk, x20/each
A. Prone Back Extensions, x15sec.
B. Left Side Plank, forearms, x15sec.
4. Single Leg Balance RDL, x25/each
A. Supine Leg Raises, x15sec.
B. Supine 45 Degree Hold, x15sec.
5. Single Leg Runners, x25each
A. Russian Twist, x30sec.
B. Supine Leg Holds @6in. x15sec.
Rest 2:00 And repeat
ISOMETRIC CORE SERIES
I. Isometric Core Circuit: 3 Sets
A. Supine The Hundred (focus on breathing!)
B. Quadrupled Opposites w/Hold, x30sec/each (no switch)
C. Supine Hip Extension w/Hold, x30sec.
D. Supine Elbow-to-Knee w/Hold, 3x10sec-to-Switch
E. Prone Dart, x30sec. (hold superman position w/arms by side)
Static Stretching Series
Holding each for 30sec (AIS Rope)
A. Glutes
B. Quadriceps
C. Hamstrings
D. Abductors
E. IT Band
F. Calves
G. Back (shoulders)
Physioball Core Circuit I
PB Core Circuit: x3 Rounds
A. Str. Arm Crunch, x25
B. Directional Crunch (each side), x25
C. Reach, Roll & Lift, x25
D. Reverse Hypers, x25
Quadrupled Hip Series I
3 Sets/Each Exercise x10
A. Donkey Kick
B. Fire Hydrant
C. Kick-the-Hydrant
D. Forward Knee Circles
E. Backward Knee Circles
Core Stability Series I
3 Rounds/Each @30sec
A. Prone Plank, forearms
B. Side(s) Plank, forearm
C. Supine 45 Degree Hold
Core Stability Series II
3 Rounds/Each @45sec
A. Prone Plank, forearms
B. Side(s) Plank, forearm
C. Supine 45 Degree Hold
Core Stability Series III
3 Rounds/Each @60sec
A. Prone Plank, forearms
B. Side(s) Plank, forearm
C. Supine 45 Degree Hold
General Core Series
3 Rounds x25-50/each
A. Supine Crunches
B. Supine Elbow to Knee
C. Supine Leg Raise
D. Prone Superman's
E. Straight Arm Crunch
F. Side Lying Oblique Crunch
G. Prone Back Extension w/Alternating Twist
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