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Weight program for a 40o metter runner / hurdler summer program.

from elite track forum

400m Richards (Photo credit: az1172)

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Speed days do the main lifts (Run in morning, lift in afternoon)

DAY #1- Powercleans 5×5 (Olympic Lift)
Back Squat 5×5 (Core Lift)
Bench 5×5 (Push)
Lat pull down 4×8 (Pull)
hyperextensions and Abs

aux lift (bis tris abs traps calves)

Day #2- PushPress (olympic lift)
Deadlifts (core lift)
Incline DB bench press (push)
Tbar Rows (pull)
hyperextensions and Abs

aux lift (bis tris abs traps calves)

Day # 3
Weighted dips (push)
Hang Clean (Olympic Lift)
Front Squats (Core Lift)
Pull-Ups (Pull)
hyperextensions and abs

rest

Then repeat this cycle