At this time training should be completed on establishing a base, enhancing rhythmic skills, strength, flexibility, with some attention to speed. If not, work on these areas.
For the month of March, the primary emphasis is repetition training. The secondary emphasis is speed drills. In March, training should be on refining hurdling technique, sprint mechanics and general sprint conditioning.
In April, the emphasis is high-lactate training and speed endurance. Training emphasis shifts to hurdle stamina using drills and repetitions over 6-12 hurdles, and sprint stamina through interval training. Training should conclude emphasizing speed through quality sprint reps and hurdle drills at full racing speed.
Sample one-week workout:
Warm-up:
March/April, 1 mile in and outs (100 sprint/100 walk)
Flexibility:
Every day for 25-30 minutes after the warm-up.
Drills:
Specific drills for hip flexor development every day after flexibility.
Accelerations:
Work on ten 10-40 meter accelerations every day. Start with 10 meters one week and add 5 meters every week until 40 meters is reached. Accelerations can be done either after drills or at the end of the workout.
Technique:
Running hurdle drills. Use drills from Fred Almond’s article in the web site.
Speed workout after technique:
Monday
3x150 Build-ups
3x200
Work on relay hand-offs, if applicable
Tuesday
3x150 Build-ups
Wednesday
6xstarts Out of blocks
3x150
Work on relay hand-offs, if applicable
Thursday
3x140 Build-ups
8x100
(Track meets are the same as speed work)
Friday
Stretching
Grass running
4-6 Accelerations
Weight training and plyometrics:
March/April, two times a week. In the latter part of the competitive season, weight train two days a week without plyometrics.
When weight training and other training are included in workouts, they are performed in the following order:
Warm-up
Flexibility
Hurdle Drills
Accelerations (or at end of workout)
Hurdle technique
Speed training
Weights
If the hurdlers are on the 4x400 relay, they need 400 meter speed workouts after technique work. Refer to the 400 meter topics in the Speed Forum in the web site.
Refer to the article by Fred Almond in the Hurdles section of the web site for technique and drills.
Coach Payan
Last edited by George Payan on Thu Nov 02, 2006 9:12 am, edited 1 time in total.
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