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400 Meter Training: Blending Short-to-Long and Long-to-Short Methods – Part I

Posted: 26 Apr 2010 09:00 AM PDT

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

Development of 400 meter sprinters is a complex task that requires a thorough understanding of Sprint Mechanics, Maximum Speed Development, Strength & Power Development/ Maintenance, development of Metabolic Adaptations necessary for long sprint performance and development of a Cycle-Length Training Pattern Design with which to implement all of the above factors. It would also be helpful to have a basic understanding of the implications of different muscle fiber concentrations and body types of 400 meter sprinters in order to better design individual training plans for the various types of long sprinters.

Attempts to devise training plans for 400 meter sprinters seem to have produced more methods than can be counted. However, there are many conclusive facts that have been documented that can provide coaches with a "To Do" list of necessary components. These essential "To Do" components can provide a challenge to coaches to creatively weave these components into a training plan for the specific types of 400 sprinters they coach.

In researching the volumes of articles aimed at 400 meter training, it is apparent that the Long to Short and Short to Long philosophies both seem to be based on principles found to be necessary for success in the longer sprint. However, taking a critical look at the list of essential components for 400 meter success, it should be obvious that a blend of both methods can provide a wider range of benefits to aspiring 400 meter sprinters.

What seems to be lacking in some or all of the Phases of the Yearly (Seasonal in HS) Plan is a consistent presence (varying in volume) of Maximum Speed Work and Maximum Strength/Power Work. This appears to be more true for the Preparation Phase of the Yearly Plan and the Pre-Season/Early Season Phase for High Schools.

Of course, individual strengths and weaknesses will dictate the actual doses of each component that adequately address each athlete's specific training needs. The challenge to the coach is to identify strengths and weaknesses of each athlete so that the various training plans can reflect the components that are of most critical to the individual athletes involved. Of course, all the necessary components must be present in each plan but more time can be allotted for the weaknesses of each individual.

Training factors for the 400 meters

Training for the 400 must address the factors that have been identified as essential to successful 400 meter performance. These factors are:

Proper sprint mechanics aimed at mastery of ground contact phases in order to increase the economy of sprint efforts at high speeds. (Mechanics of Sprinting and Hurdling, Chap. 10/Critical Performance Descriptors for the Long Sprints, Dr. R. Mann, 2007)
The development of Maximum Speed. Gajer et al. found that better 400 performers were able to achieve higher absolute and relative velocities (% of best 200 times). (Velocity and stride parameters in the 400 meters, Gajer et al. NSA/IAAF, Vol.22, #3, 2007)
The development of Explosive Strength and Explosive Strength Endurance Miguel & Machado found higher levels of Explosive Strength and Explosive Strength Endurance resulted in faster 400 meter performances (Miguel and Machado, Speed strength endurance and 400m performance, NSA/IAAF, Vol. 19, #4, 2004) while Mann (see reference in first point) points out that 400 meter success is determined by the ability to generate great amounts of explosive strength at the proper time (combination of mechanics and strength).
The development of the the following Metabolic Pathways: Aerobic Power, Anaerobic Capacity, Anaerobic Power, Alactate Anaerobic Capacity and Lactate Tolerance. Training of these specific energy pathways through a variety of sprint training methods have shown to improve long sprint performance through strength gains, improvement in inefficiency of movement and speed of movement, aerobic capacity development and improvements in the muscles capacity to tolerate acid accumulation through development of buffering capacity. (Wilmore & Costill, Physiology of Sport and Exercise,Human Kinetics, 1994)

Including training methods that address all the above components requires a working knowledge of each component and successful methods of improving each component. In addition, knowledge of proper sequencing of training methods and choice of cycle-length patterns best suited for designing year round training are required.

This brings the conversation back to the blending of Short to Long and Long to Short methods. All of performance factors, mentioned above, that have been found to be critical to 400 meter sprint success can addressed through the proper blending of specific training aimed at development of each of these necessary components into a rotating Four Week Block Design.

Blending Short to Long and Long to Short method should begin in the Preparatory Phase (or Pre and Early Season for High Schools) with one or two days per week devoted to Maximum Speed training (short to long) and two days devoted to Anaerobic and Aerobic Capacity training (long to short).

Since Speed needs to be present in all phases of yearly training, starting with Speed would involve Acceleration/Sprint work up to 20-30 meters at the start and progress through 50-60m distances into the 80-150m Speed Endurance at the end of the Preparation Phase and the first half of the Pre-Competition Phase.

Energy system development can start with BOTH long (300-600m) and short (100-200m) reps of Extensive Tempo work and progress in volume through the first half or three quarters of the Preparation Phase before decreasing volume, increasing rest and velocity of reps until Intensive Tempo is reached around the end of the Prep Phase or start of Pre-Comp Phase. This gradually evolves into Special Endurance I and II by the Competitive Season.

Devoting one to two days to development of Maximum/Absolute Speed not only addresses the need for development of greater absolute speed but also for high speed rehearsal of sprint drills to improve sprint mechanics. In addition, this Nervous System oriented work fits in well with Strength/Power training placed after these track sessions.

Placing Anaerobic and Aerobic Capacity work on opposite days allows for the Nervous System to recover from the Speed/Strength sessions while shifting the training to the less intense Metabolic/Energy System training using Extensive/Intensive Tempo type training.

In corresponding with High School coaches this season, this author has found a lack of Maximum Speed (short) work in Pre/Early Season and also an absence of a mix of Maximum Speed work and Race Modeling using Speed Endurance/Special Endurance I. A mix of Speed and Speed Endurance is a great way to make sure the efforts are above 90% of Maximum Speed. Examples of these types of mixed workouts can be found in A Program Design Method for Sprints and Hurdles (Jim Hiserman, 2008).

Blending Short to Long and Long to Short

An example of how to mix Short to Long (Max Speed) and Long to Short (Energy System Training) using a Four Week Block design appears in the chart below.

Training Phase	Week 1 Endurance/Regeneration	Week 2 PowerSpeed	Week 3 Max Strength	Week 4 Speed
Preparation	1-2 days Speed, 1 day Short (100-200 reps) Ext. Tempo, 1 day Long (200-500) Ext. Tempo.	2 days Speed, 2 days Short (100-200 reps) Ext. Tempo.	1 day Speed, 2 days Long (200-500) Ext. Tempo.	2 days Speed, 2 day Short (100-200 reps) Ext. Tempo.
Pre-Competition	1-2 days Speed, 1 Speed End, 1 Day mix of Long (250-450)Intensive Tempo & Short Ext. Tempo	1 day Speed, 1 day Speed End., 1 day mix of Speed/Speed End., 1 day Spec. End. I.	1 day Speed, 1 day 1 day Spec. End. I, 1 day Spec. End. II mixed w/Short Ext. Tempo	2 days Speed, 1 day Speed End., 1 day Spec. End. 1 Race Model effort w/short Ext. Tempo.
Competition	1 day Speed, 1 day Spec. End. II w/ short Ext. Tempo and 1 Comp. Day, 1 day Speed End.or Recovery if only one meet/week.	1 day Speed, 1 day of Mix of Speed/Speed End., 1 Comp Day, 1 Spec. End. I + Ext. Tempo day if only one meet/week.	1 day Speed, 1 day Spec. End. II, 1 Speed End., I Comp day.	2 Days Speed, 1 day Speed End., or 1 day each of Speed and Speed End. & 1 day of mixed Speed/Sp.End., 1 Comp Day.

Using the chart above as an example, coaches would build in volume increases (total meters) moving from 20m sprints upwards to 60m sprints on Speed Days. Volumes of Energy System work would gradually increase in volume from the first half of the Preparation Phase until the later Prep Phase where decreases in volume accompany a switch from Ext. Tempo to Intensive Tempo/Special Endurance I & II by the late Pre-Comp Phase.

The Speed moves from Short to Long (20m > 60m), while the Energy System Work moves from Long to Short (600>300m reps) MIXED with shorter Ext. Tempo reps (100-200) to allow for adaptations to higher speeds with shorter rest.

Part II will discuss various Speed/Speed Endurance/ Special Endurance I training sessions and how to implement them into High School seasons with Meets on Tuesdays, Wednesdays or Thursdays with Invitational Meets on some Saturdays.

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: