Lift Barrier
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Lift Barrier
What to do in the summer/fall offseason for 400m?
Hello there. I'm doing college track and I do the 400m in
50.3 seconds and this upcoming season I want to break that
50 barrier so bad. Last summer I ran barely and just lifted...but I was wondering if anyone had tips on how to better prepare myself? Lately ive been lifting 3 days a week, and running 30 mins 3-4 times a week. Any help
would be greatly appreciated! 
A 400m specialist will *never* be able to reach his/her potential *in that event* running the volume that collegiate cross country training requires.
Other commenters talk about "base." It's fast becoming an obsolete concept among forward-thinking coaches and athletes:
http://answers.yahoo.com/question/index;_ylt=Ai2J78Jk2LuVMvmzDQMra53ty6IX;_ylv=3?qid=20080425060310AAYf5LU&show=7#profile-info-jlHInet4aa
Good, low-key off-season speedwork might include flying 100s targetting (eventually) the low 12s and/or flying 200s (eventually) in the low 24s, all with *full* recoveries, and with fairly low (<800m total) session volume.
For the 400, you need strength and power in spades. Regarding weightlifting, "low weight, high rep" is NOT appropriate for you. These answers describe the correct alternative:
http://answers.yahoo.com/question/index;_ylt=Al6Y7GwvW7LNm5njkUcnOnXty6IX;_ylv=3?qid=20080619130815AAAMwgW&show=7#profile-info-qz6HqRtQaa
http://answers.yahoo.com/question/index;_ylt=Ag80sTSIBGvc4tGk6D_FigHty6IX;_ylv=3?qid=20080604225055AA3oEbj&show=7#profile-info-yugxVmGUaa
Plyometric training is also vital for optimal power development:
http://answers.yahoo.com/question/index;_ylt=AjXHXw1DLWaSJX4mHuPtEwHty6IX;_ylv=3?qid=20080424035922AAtW6LB&show=7#profile-info-Lrht1w97aa
Good luck!
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Kenco Barrier Lift removing jersey wall from jobsite
A car moving at 10 m/s crashes into a barrier and stops in 0.050 s. There is a 20 kg. child in the car. Assume
that the child's velocity is changed by the same amount as the car's in the same time period.
a) what is the impulse needed to stop the child?
b) what is the average force on the child?
c) what is the approximate mass of an object whose weight equals the force in part b?
d) cOUld you lift such a weight with your arm?
Vo = 10 m/sec
Vf = 0
∆T = 0.050 sec
m = 20 kg
impulse = ?
F = ?
Vf = Vo + a∆T
0 = 10 m/sec + a (0.050 sec)
-10 m/sec = a (0.050 sec)
a = 200 m/sec²
F = ma
F = (20 kg) (200 m/sec²)
F = 4000 N
impulse = F∆T
impulse = (4000 N) (0.050 sec)
impulse = 2000 Nsec
F = 4000 N; m = ?
F = ma
4000 N = m(9.8 m/sec²)
m = 408.163265306 kg
This is heavy. You probably couldn't lift it.
