PDHPE
Principles of Training
400m Run

The principles of training should be applied to any athlete, elite or otherwise, when designing a training program that will result in maximising benefits in their chosen sport. The principles of training that will be included for this specific 400m elite runner are: progressive overload, specificity, variety, reversibility, training thresholds and warm up/cool down.
It is vital to recognise the importance of progressive overload in a training program since the human body will consistently adapt to the demands put upon it, therefore it is vital that the training load is progressively increased. Progressive overload allows the body to work at a higher intensity in response to training stress at the lower level. Weight, duration and intensity are all examples of how the training load can be increased to apply the progressive overload principle. In the case of an elite 400m runner progressive overload can be used to steadily improve the strength in the upper and lower legs and the lower back, which is required for the explosive movement off the blocks and in their running stride. To give this athlete power, absolute strength must be developed. High resistance absolute strength training in the leg area (calf raises, lower back extensions) with low repetitions (1-2 reps) should be done for the first 2 weeks then a gradual increase in repetitions (4-8) over 4-5 weeks will employ the principles of progressive overload to benefit an elite 400m runner without creating a resistance that is too large or too small which would see the body fail to adapt.
Specificity refers to the fact that the training program will be very specific to the needs of the athlete in their sport, and that the training activities are appropriate and resemble the movements in the activity. The muscle groups, movement and metabolic rates can all be specified to meet a certain athletes requirements. For example a 400m athlete uses the leg muscles (upper and lower) as a dominant muscle group, so cycling would be a way to work these muscles groups and would also introduce a component of variety to the training program.
Variety is crucial in any training program as it strives to introduce new creative exercises that still develop the skills required for that sport. This ensures that the athlete is challenged and free of boredom which in turn keeps them motivated as using the same drills and routines repetitively lead to frustration and loss of interest. Just as cycling could be use to work the same muscle groups and cardiovascular fitness needed to improve the performance of a 400m runner, using a variety of strength training techniques to improve absolute strength (as mentioned above) can improve the training program. By using isometric, isotonic and iso-kinetic strength training and changing the types of equipment used for doing this will greatly improve variety.
Reversibility or the detraining effect is the principle explaining that gains made in fitness will be gradually lost if training ceases. This is especially true when greater gains have been made since there is more to lose. In the case of the 400m elite runner it is vital that there is a regular continuance of training (at least 3 days a week) where their maximum heart rate reaches 70% to stop the detraining effect; rest periods are also important for this training program as the reversibility effect does not occur if there is a balance between training and rest.
Training within the athletes aerobic and anaerobic thresholds within the sufficient intensity, are required to create the greatest benefit through the training program. The 400m runner should maintain or be above the aerobic threshold to see training effects, this threshold occurs at approximately 70% of the maximum heart rate. The athlete should undergo several sessions per week of cardiovascular fitness training within the aerobic threshold to improve aerobic fitness. Although it is most beneficial to train within the anaerobic threshold (lactate inflection point) which is performed at 80-90% maximum heart rate. The anaerobic threshold represents the maximum capacity of the aerobic energy system to produce energy; this is also important to incorporate into the program.
The last principle of training to be integrated into this training program is the warm up/ cool down phase.
The warm up should be sustained for at least 10 minutes, and for an elite 400m runner even longer, at least 20minutes, as they are required to make explosive movements. The runner should complete a variety of stretches for the all over body, but concentrating on the legs and lower back, although stretching should be avoided until the body is warm. The completion of the warm up is vital as it reduces the risk of injury and mentally prepares the athlete for the upcoming training program.
The cool down phase is just as important as the warm up as it minimises muscle soreness and stiffness. The cool down should not be as strenuous as the warm up and should include light aerobic work and stretching of all muscle groups, especially the quads and hamstrings for an elite runner.
Based on the principles of training the 400m runner has a program that will maximise training benefits enhancing overall performance in the skill.