i am a high school track coach who has an athlte who does the 400m and 400m hurdle.
Background of athlete; age:18
Maximum weight in back squat:204lbs
Maximum weight in Lunge:98lbs
P.B before he starts to train for the sprints
He usually does the jumps and now switches to the 400m and 400mhurdle from April(now is july)2007. In April he did a time time to see where he was at and he did this 400m-59.91secs,200m-27.45secs along with the 300m-41.7secs all on different days.
He continue to train while he learn the basic techniques of hurdling.He has a good technique with a quick trail leg. However i see that whenever he clears the hurdle he kind of have a dip so i thought that was some kind of weakness he has so i was wonder what drill or exercise i could give him to strenghten this. i basicall gave him some sprint work along with some general endurance work some 600m to strenghten the athlete.
In May i did another time trial but this was on the 400m hurdle to see where he was at. He did the first 200m in the 32.55secs and the next in 39.37secs with a overall time of 1:11.92secs. So i knew this was that he was weak so i gave him some weights training which include full squats,one legged squats,lunge,power clean and clean and jerk. I also gave him some first three last three hurdle hurdle drill where he ran like he wasr running the full 400mhurdle but went over the first three and the last three set of hurdles.
I continue to give him this three times a week with the other two days being light ork in the pool.I also gave him some 300m hurdle where he did them in 51 and 50 secs. he also did some 150m flat 80% in 19secs. with some 40 and 60m for speed work.
In June we did the final time trial which include a 100m,200m,300m,400m and 400m hurdle time each on different days to see where he was at the times where
touch down time -first hurdle -6.43secs
first 200m in the 400m hurdle-28.25secs
at the 300m mark-46.65secs
finish with a time of 1:05.39 secs.
He went good over the first three hurdle,shuffle over hurdle4, hit hurdle8.The athlete can hurdle with both foot.
i might not see some things in these times but i need your help to improve this athlete.
His track season started from January and so i gave him six weeks rest.
when he comes back he will start his morning jog of 24mins each day excpt wednesday where he will do 1 hour of running on flats and over hills and on wednesday where he will do fartlek for 30mins. he ill rest on Saturdays and Sundays this will be done for three weeks.
The next week we continue the morning running but this time in the evening there is free weights drills done along with skipping.This will continue for two weeks.
The next week we start weights where he lift for three consecutive days the weights program is:
Warm up and dynamic stretching
Dead lift -2to 3 setsof 2of 3 sets @100lbs1Rm
Each set followed by 6depth jumps and then a 5mins recovery(depth jump must be conducted within one minute of completing the set of deadlift)
Bench Press -2 to3 sets of 2 to 3 sets of 2 to sets reps @60 lbs 1Rm with a 5 minute recovery between each set
Power Cleans-2 to 3 sets of 2 to 3 reps @ 75lbs 1RM with a 5 min recovery between each set
On thursday pool work for my easy day.
Friday- hills work
ThiS will continue for 6 Weeks then the rest of the training continue will keep you posted. tell me what you think of this.