400m athlete strength program (0ff season)

Program Overview

This 4-day strength training program is designed for 400m track athletes looking to build strength, power, and muscular endurance during the off-season. The program includes specific workouts for the lower body, upper body, power and speed, and active recovery. Each day targets different muscle groups and aspects of athletic performance to ensure a well-rounded development.

Weekly Schedule

• Day 1: Lower Body Strength
• Day 2: Upper Body Strength
• Day 3: Power and Speed
• Day 4: Active Recovery or Cross-Training

Equipment Needed:

• Barbell and weights
• Dumbbells
• Leg press machine
• Calf raise machine or a step
• Mat for core exercises
• Plyo box
• Medicine ball
• Sled and weights
• Ab wheel
• Mat for core exercises

This program provides a comprehensive approach to off-season training for 400m athletes, ensuring balanced development of strength, power, and endurance. Adjustments can be made based on individual needs and progress.