Elitetrack: Sport Training & Conditioning

EDIT: I’m a 5’5 135lb sprinter. This is my GPP. It will last around 8 weeks. I’m going to be doing the 55m,4x200 and maybe the 300m this coming indoor season. If anyone has any suggestions or questions PLEASE post. I’m new to all this.
                                                           
AFTER INCONSISTENT TRAINING I BASICALLY GAVE UP BUT I HAVE STARTED UP AGAIN.
                                                           
October 1
100+100+100/
100+200+100+100/
100+200+100+100/
100+100+100
October 2
100+100+100/
100+200+100+100/
100+200+100+100/
100+100+100
October 3
rest
October 4
2x20m
2x30m
2x60m(sprint-float-sprint)
October 5
rest
October 6
100+100+100/
100+200+200+100/
100+200+200+100/
100+100+100/
October 8
3x10m
3x20m
3x30m
3x40m
October 9
8x200m
1 minute rest
October 10
100+100+100/
100+200+100+100/
100+100+200+100/
100+200+100+100/
100+100+100/
October 12
2x20m
2x30m
2x60m(sprint-float-sprint)

DELOAD WEEK

10/20/08
100+100+100/
100+200+100+100/
100+100+200+100/
100+200+100+100/
100+100+100/
10/22/08
swim
10/23/08
2x20m
2x30m
3x60m (sprint-float-sprint)
10/24/08
swim
10/26/08
4x20m
3x30m
2x40m
10/27/08
swim
10/28/08
100+100+100/
100+300+100+100/
100+300+100+100/
100+300+100+100/
100+100+100
10/29/08
33 minute bike trail
10/31/08
3x(50m,100m)
Captains Practice

How old are you?  How long have you been hurdling?  You mention 13.72 M to the first hurdle, so I take it you are male.  No offense, but at 5’5” are you really able to deal with 36” and 39” hurdles (assuming you are in high school)?  Pardon my ignorance, but what do ME, DE and RE signify?

edit: no more hurdling.

All the advice on the thread you referenced is good.  Do not be afraid or embarrassed to move the hurdle spacing or heights.  You must get them to where you can feel the correct rhythm.  I am currently working with a 5’5” 16-year-old hurdler, but a female one.  She has run intermediates for two seasons and is now starting on 100H.  We are mostly working 3 steps with the hurdles moved in almost a meter for now.  Also one-stepping with hurdles at 4.25 meters (i.e. an additional hurdle halfway between the regular hurdles).  Although we have the 3-step hurdles moved in a lot, I believe we can get to real 3-stepping in Spring.  My hurdle “guru” Steve McGill (see below) opines that 16.0 (girls) is about the limit for 4-stepping.  My girl and I have decided that 16.0 is not a goal worth training for, so it will be 3 steps or nothing.  Your situation may be different.  Quite the opposite of you, we are working entirely on technique and rhythm, not strength or conditioning, this summer.  I find that there is just no way to get the necessary technique work done during the school track season, which in our case is 12 weeks. 

Steve McGill’s very useful website is hurdlesfirst.com.  A wealth of info, ideas and inspiration.

edit: no more hurdling

edit: no more hurdling

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I don’t know that puking is good or bad.  I’ve had athletes who never did and a few that puked after (or during) every tough workout.  And what you did was a tough workout.  I would say don’t worry.

edit: no more hurdling

I think 7/15 looks good.  Be careful of the pushup starts because they may not put you in the correct positions for good acceleration mechanics.

tkaberna - 16 July 2008 12:04 PM

I think 7/15 looks good.  Be careful of the pushup starts because they may not put you in the correct positions for good acceleration mechanics.

Why is that?
I used push up starts because that’s what my coaches did for the acceleration workouts.
Also Charlie Francis uses them. He says the farther forward you are in your acceleration, the harder you have to pump the arms to save yourself.
Here’s where I got it from:
http://youtube.com/watch?v=UoCZ-bOwhgw

edit: no more hurdling
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