Posted In: Hurdles
I am running the 110 Hurdles and need to know what specific track workouts I should do in the next few weeks to peak for hopefully states. Right now about the only hurdle drill I do is 4 sets of 4 college high hurdles out of the blocks and then 1 set of 4 high school high hurdles out of the blocks. I am in high shcool.
I was thinking that I should do just two hurdles out of the blocks at high school highs. Also I was gonna add in some 100m excels and short sprints so I work on max v. any ideas?
I was just wondering, why would you want to hurdle at college height while you're still racing at high school height? It would seem to me that you would be used to a higher hurdle and so would have more hang time than necessary during the race. Also, what is your fastest sprint hurdle time? Do you feel as if your speed/acceleration is holding you back or does it feel more like stride pattern/technique? What are your stats (height/weight/PBs in open sprints)? These would all help to see where you need to improve to peak for states.
25.4 in the 200m I don't run the open 100m b/c it is right after the hurdles. Best 110HH is 15.5 this season. I think that my speed is slowing me down, my form is fine. My coach tells me it will make me go faster to go over the college hurdles but I don't think so. I want to do more sprinting drills and lower high hurdle drills. any ideas?? I am goinning to start increaseing my weights and decreasing the reps for when I work out in the gym.
Well judging by your 200 time it seems that you need to work on speed. Your coach is wrong, you should not go over hurdles higher than competition height.
In terms of lowering hurdles, I have a couple of questions. Do you feel as if you are sprinting through the race and that you are sprinting through the hurdles? Or do you feel as if you are sprinting between each hurdle and then jumping over? If you feel as if you are sprinting through the hurdles, then you shouldnt have to lower the hurdles. However, if you feel as if you are jumping then you should lower the 2nd, 3rd, and 4th hurdles a knotch until you feel as if you are sprinting through those hurdles. After that, raise them back up to regulation and practice sprinting and maintaining a sprinting stride as you clear the hurdle rather than jumping over them.
I would emphasize speed at this point, with 20m flying sprints, acceleration work, and some 60m sprints as near to full speed as possible. Also, you might benefit from some resisted running (parachutes) once a week. In general, I would do speed work 2-3 times a week if there is no meet.
In the weight room, what lifts are you doing, what does your weekly routine look like, and what are your set and rep schemes?
Are you doing any plyometrics or jump work? If so, how many, what kind, and when do you do your jumps?
In general, I alternate sprint days with low-intensity tempo days to facilitate recovery. Could you post your current weekly routine and all its aspects (speed work, weights, hurdles technique, endurance, plyometrics) and the date of the meet you want to peack for so I can see if I could help you prepare for the meet.
Good luck, and feel free to ask any other questions.
Ok thx for all the info, I feel like I am just slow running the hurdles in general. For my weekly work out you can see my Training Journal here https://elitetrack.com/messageboard/viewthread.php?tid=946&page=3
Here are the meets
Monday regular meet
5-22 League Championship
5-29 Western Mass
6-05 States
I need to peak for wmass so I get a good time and make it to states. I want to run a sub 15 then.
Its gonna be very difficult for you to peak this late in the season with the little time that you have. I wish I coulda seen this a month ago because your log seems pretty random with the days you have and what you are doing. Also, you set/rep scheme for weightlifting is not good at all. High reps are fine at the beginning of the season, but as you progress you shouldve started bringing the weight up and gone to a 4×6 scheme.
As far as running sub 15, half a second is a lot to drop in 3 weeks. You should really be focusing on 2-3 speed workouts a week and try to minimize the stress on the CNS.
Heres what I would do leading up to your league championships.
5/17 – Speed Work (Warm-up, 5x flying 30s with 30m buildup with full recovery, Plyometrics high intensity low volume, Weightlifting – Squats, Calf Raise, Glute/Ham Raise, Power Clean, Dead Lift all with 4×6 scheme with 2 -3 minutes between sets) If you dont know how to do a power clean then dont try, and if you dont have access to the Glute/Ham Raise then skip it. On this day you want to give your legs a last hard workout before finals but dont overtrain.
5/18 – Tempo (Warm-Up, 8x110m run on grass or other soft surface at a pace where you feel comfortable talking and try to stay the same speed for all 10 runs with a walk back recovery, dont overdo it, this is a recovery day, stop if you feel too tired, if you still feel good after the tempo then work a little on your hurdle technique and form but DO NOT run at race speed and DO NOT go over more than 10-15 hurdles) Make sure your tempo is done on grass, DO NOT do tempo on the track, or it will put too much wear and tear on your joints and might leave you vulnerable to an injury. Stay on the grass.
5/19 – Speed (Warm-Up, 4x60m full out with full recovery, Plyometrics High Intensity low volume, no more than 40 foot touches, Weightlifting – Benchpress, Dumbell Shoulder Press, Lat Pulldown, Seated Cable Rows, Hammer Curls, Dips all with 4×6 scheme at about 1 – 2 minutes in between sets) If you dont have access to some of those lifts then substitue it with one that works similar muscles. This is your last stressful day before League Finals, and make sure not to overtrain. If you feel tired after the 60m sprints then skip the plyometrics and just end the day in the weight room with the upper body stuff. Stop if you feel overly fatigued.
5/20 – Hurdle Work (Warm-Up, Then do whatever hurdle drills you normally work on, only go at full-speed over 10-20 hurdles max, the rest of the time just work on technique, form, and rythmn) Remember, dont tire yourself out and stop if you feel as if you are doing too much. If you wear yourself down you wont run well at the meet.
5/21 – Meet Prep (Warm-Up, Work on coming out of the blocks, no farther than 8-10m and no more than 5 times, Make sure you have your rythmn, technique and form down for the race, iron out any last minute things you want to fix, if you wanna go over hurdles do 10 or less, get a good nights rest) Make sure to eat a good dinner and a minimum of 8 hours of sleep. Do not work yourself much, and focus on staying rested.
5/22 – League Finals
Throughout the entire week try to get a minumum of 8 hours of sleep each night and remember to eat balanced meals. Also, if you feel tired when you go home, especially on Monday and Wednesday, then use contrast showers. For example, turn the shower as hot as you can stand for 2 – 3 minutes and then turn it to as cold as you can stand for 30 – 60 seconds. Repeat. Additionally, make sure to cool down and do some light, easy stretching after workouts to prevent yourself from cramping up and tearing or straining something.
Lastly, make sure that between 5/17 – 5/19 you do a minimum of 200 (preferably 300) crunches or ab excercises each day.
If you have any other questions, just ask. If you qualify for Western Mass let me know and I'll see if I can outline another week of training leading up to tha
t meet.
Good Luck.
I already qualified for wmass you just have to run a 17.6 and I ran a 15.5 so I am set there. I will probably also be doing the 4X100 at wmass. Today, Monday, we had a meet so I will lift on Tuesday.
Thx for the help I will do speed wed, then hurdle form thurs, and friday pre meet stretch and maybe a few easy runs over the hurdles.
i read your training log and it seems you arent following his setup as closely as i think you should. i dont think you have high enough volume or intensity to truly 'peak' in the way i think of the term.
ok I am trying to listen to my coach and what Mister C said. My leagues got cancelled b/c of the weather so now I just need to peak for wmass. Should I do the same workout as listed above for 5/17 – 5/22? What should I change from last week for the upcomming week 5/24 – 5/29?
If you make states I will be there with my team…..stay on the grass on off days.
yeah i know how hard it is to do what your coches say and what you think will help more. id say yes, repeat the workouts, except cut the weights, and do really low plyos. that is unless mister c comes back with another week for you, since he seems more knowledgeable than me.
Well I put my recommendations in your training log, but I do think it is necessary for you to continue your lifting on Monday on Wednesday, for they are both far enough from the meet to allow you to have ample recovery. However, you can drop the 4th set and only do 3 sets if you feel tired.
A question I have for you, when you woke up today (Saturday) did you feel as if you were prepared if you had had a meet? Or did you feel tired and that you wouldnt run well? Or did you feel as if you should have done more in the week coming up to the meet? This is important, so let me know which one it is so I know if you need to tweak the the workouts leading up to wmass.
I felt prettty good, I felt alittle tight in my calves but I think that after I stretched I would be ok.
If on Monday I do the 5x flying 30s with 30m buildup with full recovery, and then replace the Plyometrics high intensity low volume, with 3 hurdles out of the blocks then do the weights, would that work?
thx for the help.
yeah that would be fine, you can cut the plyometrics out for the rest of the week and just do the weights that I recommended that would be fine. Also, doing 3 hurdles out of the blocks would work well. I dont see a problem with it.
Since you felt a little tight in your calves, take it easy on the weighted calf raises, and maybe drop a set. Also, stretch your calves a little more after the workout to aid recovery and flexibility. Good luck.
thx
today is monday and I can't ptactice b/c i have doctor's appointment. If I change the scedule to
tues- speed, all weights
wed- tempo
thurs-speed
fri-pre meet
also if I can't make it outside tomorrow b/c of the weather will doing the same thing in a hall way be just as good?
or you could just do the wokout later in the day 😀 unless for some reason the doctors appointment actually interfers with your ability to train.