Looking for training suggestions for a 17 year old female high school 100 & 300 hurdler who doesn’t participate in any fall or winter sports. Athlete has 4 years of hurdling experience (school & USATF) – but has only done limited strength training during HS season.
Because of other school committments – will only have about 1 hour a day to train (after school) – 4 days a week (Mon-Thur) this fall & winter. She’ll have access to the school’s weight room (supervised) and track (while the weather holds). She runs low 15’s (FAT) in the 100H & 49’s in the 300H. Good technician – with good, but not great speed. Also lacks some in sprint endurance (hence 49’s in 300H). Lean body type – long legs & short torso. Athletic – excellent flexibility.
Needs to improve strength & power to improve her drive phase and speed – while maintaining (and/or improving) conditioning/fitness. With such limited time – unsure of what would give her the “best bang for the buck” in terms of weight/strength training and running – that would measurable impact & transfer to her events. She’ll have 16-18 weeks for training before indoor season starts.