400m Speed Block
Track & Field Advanced
10 weeks · 4x / week
25% complete
10
Weeks
40
Sessions
1
Athletes Assigned
Weeks
Day 1
- Block Starts — 3 × 6
- Flying 30s — 4 × 8
- Hill Sprints — 3 × 6
- Hurdle Mobility — 4 × 8
Day 2
- Flying 30s — 3 × 6
- Hill Sprints — 4 × 8
- Hurdle Mobility — 3 × 6
- Power Clean — 4 × 8
Day 3
- Hill Sprints — 3 × 6
- Hurdle Mobility — 4 × 8
- Power Clean — 3 × 6
- A-Skip Drill — 4 × 8
Day 1
- Hurdle Mobility — 4 × 7
- Power Clean — 3 × 9
- A-Skip Drill — 4 × 7
- Tempo 200s — 3 × 9
Day 2
- Power Clean — 4 × 7
- A-Skip Drill — 3 × 9
- Tempo 200s — 4 × 7
- Bounding — 3 × 9
Day 3
- A-Skip Drill — 4 × 7
- Tempo 200s — 3 × 9
- Bounding — 4 × 7
- Block Starts — 3 × 9
Day 1
- Tempo 200s — 3 × 8
- Bounding — 4 × 10
- Block Starts — 3 × 8
- Flying 30s — 4 × 10
Day 2
- Bounding — 3 × 8
- Block Starts — 4 × 10
- Flying 30s — 3 × 8
- Hill Sprints — 4 × 10
Day 3
- Block Starts — 3 × 8
- Flying 30s — 4 × 10
- Hill Sprints — 3 × 8
- Hurdle Mobility — 4 × 10
Day 1
- Flying 30s — 4 × 9
- Hill Sprints — 3 × 11
- Hurdle Mobility — 4 × 9
- Power Clean — 3 × 11
Day 2
- Hill Sprints — 4 × 9
- Hurdle Mobility — 3 × 11
- Power Clean — 4 × 9
- A-Skip Drill — 3 × 11
Day 3
- Hurdle Mobility — 4 × 9
- Power Clean — 3 × 11
- A-Skip Drill — 4 × 9
- Tempo 200s — 3 × 11