How we train:
This gives everyone a brief overlook at how we train to be a hurdler. The workouts are based off of indoor season for the 60 meter hurdles. Here are some of our weekly workouts we've accomplished:
Monday: Block work
Tuesday: 4 x 2 x 80 meters @ 100%
Wednesday: 3 x 4 with 4 hurdles (normal spacing) --->Lift
Thursday: Bre -> Pre meet/ Niklas -> Block work
Friday: Bre Race day EMU (60mh, 60m/ Niklas -> Pre meet
Saturday: Niklas Race day IPFW (60mh, 60m)
12/2-12/7
11/25-11/29
Monday: 5-6 x 20 meters, 5-6 x 30 meters ---> Lift
Tuesday: Hurdle work with quick 1 step and 3 step drills
Wednesday: Lift
Thursday: First hurdle touch down times
Friday: First to third hurdle for speed
12/9-12/14
1/5-1/11
Monday: Hurdle work-First hurdle touchdown times
Tuesday: Sprint work --->Lift
Wednesday: Short sprints
Thursday: Hurdle work 2x1st hurdle, 2x2nd hurdle, 2x3rd hurdle, 1x1 hurdle --->Lift
Friday: Pre meet
Saturday: Race day GVSU 60mh
Monday: Speed endurance: 2 x 8 - 30 meters (80-90%) 30 seconds rest between reps, 3 minute between sets ---> Lift
Tuesday: Mobility hurdle work
Wednesday: Sprint speed: 2 sets of 3x66 w/blocks, 2-3 min between reps, 6 min between sets
Thursday: Mobility hurdle work + pre meet----> Lift
Friday: Rest day
Saturday: Race day Hillsdale (60mh, 200m)
Sprint workout example:
-
3 sets 5 x 120 meters (75% intensity) 45 second rest between reps and 2:00-3:00 minute rest between sets
Monday: Hurdle workout>1 set of 6 reps over 4 hurdles (quick 3 steps), walk back recovery, 5 min recovery, 5 x 40m Flys (2 min recovery between reps), finished with a weight room workout
Tuesday: Hurdle warm up- quick 1 steps, 2 x 5
Wednesday: Threshold workout @ 70%> 3 x 180m (1 min recovery), 3 min rest, 5 x 150m (1 min recovery), then weight room
Thursday: Hurdle warm up- 3 reps out of blocks to first cone (20m), 3 reps to 2nd cone (25m), 2 reps over 1st hurdle w/ blocks
Friday: Pre-meet day
Saturday: Race Day @ Spire Institute
1/20-1/25
Indoor Season Workouts:
Outdoor Season Workouts:
400m hurdle workout:
- Full hurdle warm-up
- 4 x 400m split sprints: Every 100m is an all out sprint, with 90 sec recovery after each 100m
- 3 min recovery between reps (every 400m)
400m hurdle workout:
- Full hurdle warm-up
- 4 x 500m at solid pace: First 3 hurdles are set up, and last 2 hurdles. 400m at a solid pace then cut in and do an all out 100m sprint
- 5 min recovery between reps
400m hurdle workout:
- 6 x120m sprints out of blocks
- First 2 hurdles set up: first hurdle at 45m mark, 2nd hurdle is at 35m.
- Object is to be at a solid race pace over the first 2 hurdles and then sprint to the 120m mark/cone.
- Recovery: Walk back