Training for the 400m Hurdles. Mike Boykin

Transcription

1 Training for the 400m Hurdles Mike Boykin

2 Who Am I and What do I do? The answer to this impacts how I coach

3 My Journey

4 My Philosophy on Coaching/Life September, I am a stress practitioner and adaptation specialist -Jim Snider 2. Develop the entire individual- both from a training and life perspective 3. Use sport as a platform for improvement in other areas of life 4. Study your craft broadly in non-specific areas, and deeply in specific areas 5. Respect the individual and their epigenetic make-up 6. My knowledge area must support the individual I coach in all facets needed, and when inadequate, the support network must be there 7. Specificity of the stressor will ultimately determine the adaptation, and the improvement in the desired area 8. Nothing in training/life occurs in isolation and communication drives the bus for improvement 9. Train all abilities concurrently, modifying exposure to suite that individual, at that point in time 10. Continued growth

5 Programming for the event Perform a needs analysis What do you see? What abilities are needed here What lenses do you use to see the event? What lenses do you use to see training for the event? How do menu items address an aspect of each? Edwin Moses 1984 US Olympic Trials 2016

6 Programming for the event Distribution for the 400m and 400mH almost identical- Vince Anderson first 200m % of full race Speed Reserve in the 400m Vazel, 2010

7 Programming for the event Many roads to Rome What does it take to well and how can the individual in front of you get there? Respect the need to run an open 400m well How do you merge general training into specifics for the 400m hurdles?

8 Abilities Know the rules before you can break them Reductionist approach to coaching Assists in creating a system

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10 Acceleration Why? Train year round Mechanics Variety load, surface, footwear, external stimuli Merge into approaches over 1-2H

11 Acceleration

12 Max Velocity Why? Critical ability to develop early Variety wickets, build ups, SFS, flys, traditional distances Efficiency and speed reserve

13 Max Velocity

14 Speed Endurance Why? Variety shorter runs on a walk back (3-5x60-80m) m Merge into runs over H4-6 Rhythm, efficiency, race distribution

15 Speed Endurance

16 Special (Specific) Endurance Race modeling Specific to race velocity and distribution Structure it for individual needs of the athlete

17 Special (Specific) Endurance

18 Extensive Tempo Aerobic development Tissue resiliency and generally capacity early season Recovery later in-season

19 Intensive Tempo More specific capacity Tissue Resiliency Metabolic vs. neural adaptations Where do you go from here?

20 Technical Development Over-arching goal is to improve technical and mechanical efficiency How do we accomplish this? Drills Non-preferred lead leg Steering Race modeling

21 Technical Development Drills What are you trying to accomplish? Build context to acquire and develop skills necessary for hurdling in more demanding scenarios March Over, 1 step (limited), 4 and 6 step at reduced spacing, 5 step at reduced spacing Serve as the technical stimulus early in the season, a warm up later on, or cut out if redundant

22 Technical Development Drills

23 Technical Development Non-preferred lead leg 5, 7, 9, etc Year round Vary demands based upon athlete, time of year, and purpose 5 step over 5 hurdles alternate at pace you would cut down in a race

24 Technical Development Non-preferred lead leg Distance calculation 35m-3m (take off/touchdown) / stride length Gives you stride length Multiply by # of steps, add 3m Ex: 35-3= 32m/ 14 = 2.29m/stride 2.29m/stride * 8 strides = 18.29m + 3= 21.29m to take 8 steps at 14 stride pattern pace

25 Technical Development Non-preferred lead leg 5 step up-backs

26 Technical Development Steering Hold athletes accountable -Dan Pfaff Addition of hurdles to extensive and intensive tempo taking randomly spaced hurdles with various levels of fatigue Your imagination is the limiter spacing, hurdle height, number of hurdles, first half of rep vs. second half, first half of workout vs. second, etc

27 Technical Development Race Modeling Exactly what it sounds like >250m (H7) Straight rep (discount hurdles as needed) Split reps Can be followed by Optimal Hurdling Gary Winckler, Vince Anderson, Kebba Tolbert, Andreas Behm Model specific portions of the race Times and intensity must be race specific Varying levels of fatigue

28 Technical Development Race Modeling

29 Coaching the Individual Types of athletes Sprint Type 200, 400, 400H Hybrids 400m, 400H Endurance Type 400m, 400H, 600 Density and placement of each ability modifications within each bucket Race pattern modifications

30 Race Modeling Similar to the 400m Rhythm and efficiency Cutting down Flexibility and resiliency

31 Sample Microcycles

32 Sample Microcycles General Preparation Monday Accels: 2-3x(10, 20, 30) w/ 1-2 /3-4 ^; MJ and/or MT (introductory, teaching emphasis); Lift Tuesday Hurdle Tech: Drills/ Non-preferred leg hurdling; Extensive Tempo: m Wednesday Regen: MB and/or BW GS, Hip Mobility Thursday Speed/Power: Sleds OR Hills OR Wickets/Build Ups; MJ and/or MT (complementary); Lift Friday Extensive Tempo: m OR Intensive Tempo m, Restorative Lift

33 Sample Microcycles Pre Competition Monday Accel/Speed: 3x1H, 2x2H, 1x3H w/ 3-6 ^; MJ, Lift Tuesday Extensive Tempo ( m) Wednesday Intensive Tempo: 500m Breakdown w/ 3-6 ^ (descending), MT, Lift Thursday Regen: MB and/or BW GS, Hip Mobility Friday Special Endurance: 2-3x m w/ 6-8 ^; optimal hurdling 4x(H5-8) w/ walk back rest, Restorative Lift

34 Sample Microcycles Competition Monday Extensive Tempo (recovery): m Tuesday Accel/ Intensive Tempo: H1-3 as needed; 5x250 w/ 5 ^, hurdles on second half or reps Wednesday Regen or OFF Thursday Pre-meet/Shakeout Friday Competition

35 Thank you Dan Pfaff, Kevin Tyler, Stu McMillan, Andreas Behm, Dustin Imdieke, Chidi Enyia, Kyle Hierholzer, Ricky Soos ALTIS Athletes, Nate Davis, Ed Nuttycombe, Matt Gardner, Kebba Tolbert, Jim Snider, Brijesh Patel, Art Horne, Eric Cressey

36 ALTIS 360

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