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Training program for the 400m.

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Introduction

Training program for the 400m Aim At the start of the program we chose an event or sport for which we would train. We then evaluated which elements of fitness were required for this particular sport and developed a certain set of tests, which could evaluate our performance in this event. We then developed a training program, which could help us develop in this event. The aim of this was to see if we could develop an efficient training program specific to our event, which could help us to improve. Hypothesis My hypothesis is that I will improve my 400m by at least 5 seconds by the end of my training program. Method We started off by finding which elements of fitness were required for our event, I chose the 400m and I then went through all of the elements of fitness evaluating their importance in the 400m: Strength In the 400m sprint, strength is quite important, but strength is mainly force exerted against resistance, and there is not much resistance to the movement of muscles during the 400m. Power Power is vital during the 400m as it is the ability to exert maximum muscular contraction instantly in an explosive burst of movements, and during the sprint start and sprint finish, and the other parts of the race, quick bursts of movement will be extremely useful. Agility Agility is not very important in the 400m as you only have to run in a straight line, where as in gymnastics agility would be vital to your achievements. ...read more.

Middle

This is a great test of cardiovascular endurance Bleep test: this entails running back and forth across a 20m length before an audio tape beeps, the beeps get increasingly faster as the test proceeds. If you miss a beep you are aloud three more beeps to try and make up the pace before your run is ended. However this test is a maximal test, which requires a reasonable level of fitness. It is not advisable for some one who is quite unfit to partake in this test. Standing long jump: This entails Placing feet over the edge of a line. Crouch, lean forward, swing your arms backwards, and then jump as far as possible with both feet. Measure from the edge of the line to the nearest point of contact. You cannot take a run up for this test. Three jump: Here you must start with the feet comfortably apart with the toes just behind the take off mark. You must then take three continuous two footed jumps. Measure the distance covered. You cannot take a run up and your feet must stay together at all stages of the jumps. 25m sprint: Firstly you must measure out 25m from one line to another. You move up to one line. You must then run as fast as you can from one line to the other. I needed another person to help keep the time as it was quite tricky trying to time myself. ...read more.

Conclusion

22 10*3 Hard Session10 Exercise Weight or maximum Repetitions Considerations Leg Press 137 10*3 Medium Bench Pull 42 10*3 Hard Back squat 40 10*2 Medium Bench Press 45 10*3 Medium High Pull 27 10*2 Hard Tricep Curl 17 10*2 Medium Sprinters drive 60 10*3 Hard Bicep Curl 22 10*3 Hard I also went on a 5mile jog every Saturday morning with my dad around my neighbourhood, this was to improve my cardiovascular fitness. Results after training program Harvard step test Pulse1: 130bpm Pulse2: 122bpm Pulse3: 97bpm Bleep test Level: 12 Standing long jump Length: 1.59m Three jump Length: m 25m sprint Time: 3.03sec 400m Time: 53.97sec Conclusion I feel my training program worked very well, I had to keep on increasing weights, which means I was making improvements as we went along the course, and my 400m time improved by 4.24 seconds. Unfortunately I did not meet my hypothesis but I was extremely close. I think if I had more time then I would definitely be able to meet my hypothesis. There were a few problems along the program with weights but if you don't try certain weights out you will never know if you can do it or not so I had to give them a go. I think if I did it all again I would do a lot more sprinting work along with the weight's and my jogging. And you definitely need a partner to help out otherwise you cannot lift the weights safely or time yourself on any of the tests. ...read more.

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