Training the Dual Hurdler Steve Blocker Head Track Coach Emporia State University
Introduction Highly motivated sprinters to attempt one of track & field's most dynamic events. Must be extremely rhythmic and highly coordinated to hurdle 10 barriers in a 110m sprint race. Competitive sprinting speed is a prerequisite. Explosive strength and dynamic flexibility required to sprint over 39 42 inch high hurdles. Tall stature can be an advantage during the developing years (but may cause problems at elite levels). Determination, mental toughness, and ability to concentrate necessary to learn the techniques and develop speed endurance. Terrific opportunities for success. USATF Coaching Manual
What We Will Cover Philosophy/Training Theory Basic Requirements Introducing hurdles/progressions Workouts/Drills Common problems Videos What I have learned Questions
In A Perfect World We are working with ideal weather conditions Athletes with hurdling background Facilities available (weather)
300 Hurdles Overview Anaerobic Glycolytic/ATP PC Systems Speed/Speed Endurance Coordination ability to hurdle w/both legs Determine what kind of hurdler you have: 200 400 or 400/800 MENTAL Strength!
100/110 Hurdles Overview Ballistic SPEED event ATP/PC system Elasticity Technical/rhythmical
Philosophy of Training The hurdles are a dynamic SPEED event Drills are important early but don t drill em to death Hops/skips/bounds/WEIGHT ROOM Sprint over the hurdle stride frequency/rhythm Develop acceleration then max velocity speed PROGRESSIONS ARE IMPORTANT
Training Theory Development of Bio motor abilities Must have good speed/speed endurance Strength apply big force in small time (weight room) Mental strength build workouts with a sense of accomplishment measured workouts Leave something in the tank
Training Theory Strength Improve Maximal Strength hamstrings & gluteals Back Squat, Romanian Deadlift, Walking Lunges Core work hanging leg raises or cycles Bounding, skipping, jumping exercises Circuits if necessary but lift heavy (3x5,4x5,5x5)
Training Theory Strength Developing strength is crucial stronger athlete will win! Confidence Science Force output relative to bodyweight Ground based multiple joint exercises
Training Theory Strength First 2 3 weeks Gen. Prep Emphasize technique low weight high vol. 3x10 Back Squat 3x10 Push Press 3x10 Hamstring Curls Any auxiliary lifts 15 minutes Prepare the body Gradual increases in load
Training Theory Strength 3 weeks moderate intensity & volume Day 1/Week 1: Squat 3x9 @ 70% Push Press 3x9 @ 70% Step ups 3x9 Add 15lbs each week for 3 weeks Pull ups and hanging leg raises on opposite days Day 2/Week 1: Squat 4x7 @ 75% RDL 4x7 Add 15lbs each week for 3 weeks Train Weight Room after track workout Do not train legs/hamstrings hard day before speed work
Training Theory Strength Intensity Cycle 2 Weeks Day 1/Week 1: Squat 4x3@ 80% last set @ 60% emphasize speed Push Jerk Behind Neck 3x5 @ 80% Step ups 3x5 explode up Add 10lbs each week for 2 weeks Intensity Cycle Day 2/Week 1: Power Clean 4x3@ 85% last set @ 80% emphasize speed Bent Over Barbell Row 3x10
Technique Progress through hurdles at very low heights Use some isolation drills i.e. wall drills Develop hip mobility Warm up exercises & stretching (lateral leg swings) Hurdle cones & other low, safe obstacles w/both leading legs Hurdle on grass (safety) Most reps over obstacles rather than isolation drills
Technique Main focus keep elbows bent Technique feels worse than it looks Important to eliminate stutter stepping Have 300 hurdlers run the 110/100 Hurdles
Early Season Focus Conditioning/Injury Prevention Good opportunities to hurdle lower objects in practice at submaximal speeds Practice sprinting fast all year! Each workout should have a major focus teach athletes about the event
Early Season/General Prep Monday Tuesday Wednesday Thursday Friday Saturday Speed/Tech. Daily Goal: Develop steps for high hurdles Isolation Drills Acceleration over 1 4 hurdles Skipping & Bounding Progressions Rhythm Daily Goal: Conditioning/ eliminate stuttering 2x4x200 over low hurdles Walk back rest Start on straight Circuit Day Daily Goal: Recovery Include Hurdle Mobility Get creative!! Speed/Tech Repeat Day 1 Develop continuity Add 3x30m sprint before bounding Rhythm Daily Goal: Run fast & Increase intensity 2x5x200 1 st set: over low hurdles 2 nd set: no hurdles Condition 10x 100m Hills on own Power Clean: 3x5@75% Back Squat: 3x9@70% RDL: 3x9@70% Core Work /Stretch Upper Body Weight Training Clean Pulls: 3x5@80% Back Squat: 3x7@75% RDL: 3x9@70% Upper Body Weight Training
Mid Season Focus: Hurdle at higher speeds Progressively add hurdles/distance Meat of the training This is where the workouts get difficult
Mid Season Monday Tuesday Wednesday Thursday Friday Weekend Daily Goal: Speed (100h/110h) Daily Goal: Rhythm Daily Goal: Speed Endurance Daily Goal: Recovery Daily Goal: Meet Day Accels over 1 6 hurdles 4x100 hand offs Plyometrics 8x250 over hurdles Walk back rest Simulators 3x(150/150) over hurdles 60 sec. b/w reps Full recovery b/w sets Pre Meet Active Rest Hills / Jog / Rec Power Clean: 4x3@80 85% Back Squat: 3x3 4@80 85% RDL/Leg Curls: 3x6@70% Core Work /Stretch Clean Pulls: 3x3@80 85% Pause Squat: 3x2@50 60% Push Jerk 3x3 @80% Upper Body Lift * Complex / Decreasing Wt
Workouts Late Season Decrease in volume Focus on quality vs. quantity Less emphasis on squats More emphasis on bar speed Trying to sharpen the knife.
Workouts Championship Season Monday Tuesday Wednesday Thursday Friday Weekend Daily Goal: Speed (100h/110h) Daily Goal: Rhythm Daily Goal: Speed Endurance Daily Goal: Recovery Daily Goal: Meet Day Accels over 5 8 hurdles Lower hurdle height 4x100 hand offs Plyometrics Reduce volume 6 8x250m over hurdles Walk back rest Simulators 3x(200/100) over hurdles 60 sec. b/w reps Full recovery b/w sets Pre Meet Active Rest Hills / Jog / Rec Hang Clean: 4x3@80 85% Pause Squat: 3x3@50 60% Core Work /Stretch Clean Pulls: 3x3@80 85% Push Jerk 3x3 @80% Upper Body Lift * Complex / Decreasing Wt * Complex / Decreasing Wt
Imperfect World Sample Indoor Workouts Lactic Acid Stacking Circuits 3x4x40m (jog back rest) Hurdle Hops / Wall Smashers Partner Sprints 5x35m sprints jog back w/o rest Approx. 2 min. or less to finish Who can finish the fastest???
Sample Indoor Workout Videos
Summary Develop basic hurdling of low, safe objects early Develop hip mobility & isolation exercises Do something hurdle related everyday Develop Speed & Speed Endurance Mental Strength! PROGRESSIONS
Summary Go with your gut Don t fall for flashy workouts no magic bullet Regenerate & rest
References & Good Reads The Mechanics of Athletics Dyson Power Associations With Running Speed Triplett, Erickson & McBride Strength& Conditioning Journal NSCA. 2012. Key Concepts Elite Edition Charlie Francis. 2008. High Powered Plyometrics Radcliffe & Farentinos. 1999.
Questions Email: Sblocke1@emporia.edu Office: 620 341 5938