weekly periodisation for collegiate hurdlers

    Posted In: Hurdles

        • Participant
          Dave Hegland on November 5, 2003 at 10:22 am #8690

          I'm interested in hearing some sample in-season weeks for collegiate high hurdlers.

          How do you fit tempo, lifting, technique work, speed work, and speed endurance all into 5 days (assuming Saturday meets)?

        • Participant
          rong on November 14, 2003 at 5:56 am #23314

          Mon- Weight room, Acc development, Hdrills,blocks to H2or H3, multi throws, short jumps
          Tues-Tempo, Gen Strength, Hurdle mobility, med ball, circuits
          Wed- Recovery, some things you didnt' do tuesday
          Thurs-Weight room, Rhythm endurance, multi throws, multi jumps
          Fri- light session to keep nervous system "on", or if no meet, jump-run circuit, power endurance
          Sat-race, wild card day to hit something again or jump-run circuit
          The meet serves as a speed endurance day. Thursday can become a hurdle rhythm endurance day after a while.

        • Participant
          Todd Lane on November 14, 2003 at 8:37 am #23315

          RonG-
          You know your stuff, maybe you should do presentation at clinic in Wisconsin area some time.

          how would you set up if meet was friday, without using previous sunday?

        • Participant
          rong on November 14, 2003 at 8:40 pm #23316

          If Friday is a meet and you don't use the following sunday, you must prioritize.
          What time of year, how important is the meet etc, what is your micro theme and intended volume. That might be a week to go "shallower or deeper" into the same neuro pool (that is a Boo phrase) i think the options are endless.

        • Keymaster
          Mike Young on November 14, 2003 at 10:37 pm #23317

          Ron-
          I've been waiting for you to join us…….what took you so long ;). I like the idea of the wild card day. Also, is the rhythm endurance a high CNS day? It kind of looks like it with the the MT and MJ pairing but the endurance name throws me off. If it wasn't a speed or semi-speed day then would that mean you just have 2 high CNS demand days in the program (Monday and potentially Saturday)? Perhaps you organize your days on some other criteria?

          ELITETRACK Founder

        • Participant
          rong on November 14, 2003 at 10:51 pm #23318

          Yes, thursday is a high CNS day. Hurdle Rhythm endurance to me is the equivalent of short speed or speed endurance. A rhythm endurance workout during the indoor season might be over 6 or 7 hurdles and outdoors perhaps over 12 hurdles. I like to keep reducing the spacing after say 3 hurdles so they can maintain the rhythmic unit throught the rep.

        • Participant
          Jay Turner on March 18, 2004 at 10:09 am #23319

          [i]Originally posted by RonG[/i]
          Yes, thursday is a high CNS day. Hurdle Rhythm endurance to me is the equivalent of short speed or speed endurance. A rhythm endurance workout during the indoor season might be over 6 or 7 hurdles and outdoors perhaps over 12 hurdles. I like to keep reducing the spacing after say 3 hurdles so they can maintain the rhythmic unit throught the rep.

          I hear different people talk about reducing the spacing of hurdles during speed workouts. Well exactly how much would you reduce them? Is there a particular distance you reduce them, or do you just randomly shorten the distance?

        • Participant
          jacko on March 19, 2004 at 8:44 am #23320

          Ron
          Is the weight room being first a preference thing or just a matter of access?

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