Transcript Long Hurdle Keys - Ohio Association of Track and Cross

Long Hurdle Keys
Tony Veney
Level I-II-III Instructor
[email protected]
Long Hurdle Keys
 A number of short hurdle workouts can
be used to train the long hurdles
 When space is limited
 When the weather is rough
 Cut the recovery and increase the
sets/reps
Long Hurdle Keys
 Event Modeling is just as important as in
the short hurdles
 The 1st 3 hurdles are adrenalin – be
careful here – smooth out the
acceleration
 Hurdles 4-5-6 is where the race really
develops
Long Hurdle Keys
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Hurdles 7-8
Arm action must stay aggressive but low
This is where the medals are decided
Running 4x4 in and off the hurdles
Steering practices
long and short set-ups
turn and go runs
20-10-15-25 meter runs
Long Hurdle Keys
 Don’t mix the rhythms
(Normally)
 But the HS races makes it
necessary
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Long Hurdle Keys
 Short and Long Arm Action
 Cross Neck Chicken Wing
 Karate Chop
 Freestyle Swim
Long Hurdle Keys
 What can you change to make them
better?
 Flexibility can change day to day
 Strength can change week to week
 Speed can change month to month
 Work capacity can change year to year
Long Hurdle Keys
 Meanness – tolerance and
capacity workouts
Long Hurdle Keys
 Strength endurance
training
Long Hurdle Keys
 Speed development and
speed endurance training
Long Hurdle Keys
Ability to attack aggressively
in the face of increasing
fatigue.
Long Hurdle Keys
 Hurdle run around workout
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1-2 x 1-5 with a walk back recovery
Stand in front of H1 – run over H5
Stand in front of H2 – run over H6
Stand in front of H3 – run over H7
Stand in front of H4 – run over 8 to finish
Long Hurdle Keys
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Run 20m hurdle down and backs
Use 3 lanes using an even – odd – even
Use 3 lanes using an odd – even – odd
Use 3 lanes with:
 Lane 1 with the great foot
 Lane 2-3 at random spacing to enhance the
steering ability
Long Hurdle Keys
 Broken runs
 Running 300’s with:
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Hurdles – flat – hurdles
Flat – hurdles – flat over H8 to the wire
Hill runs with hurdles with even/odd spacing
Turn and Go
Turn only runs
High low alternate leg runs
Long Hurdle Keys
 For the longer hurdler who is more the
400/300H/800 type.
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“Team Thinner” – Builds a “Big PUMP”
600 – 400 @ 75% flat and last 200H
500 – 300 @ 75% flat and last 200H
400 – 200 @ 75% flat and last 200H
300 – 100 tech run – and last 200H
Long Hurdle Keys
 But if they are more of a 100-300
hurdle with emphasis on the shorter
race.
 Train the short end with only a small
emphasis on the speed
endurance/lactate approach.
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Long Hurdle Keys
 The faster your run (40
sec. or less) the less
endurance or tolerance
impacts the run.
Long Hurdle Keys
 60mHH and the 200 are your training
theme during the fall/winter months
(depending on when you start).
 Increase the volume to 100H/300H as
you go outdoors.
 2 week themes emphasizing the long and
short distance.
Long Hurdle Keys
 Train the energy systems that apply to the race
time frame.
 37-42 sec.
 43-46 sec.
 47-50 sec.
 51-55 sec.
 How do these race times change the training
systems?
Chemical Demands
Training the Energy Systems
Duration
0 to 0.2
0 to 1.0
1.0 to 2.0
2.0 to 5.0
5.0 to 15.0
15.0 to 30.0
30.0 to 45.0
45.0 to 90.0
90.0 to 300.0
System
Alactic
Alactic (ATP)
Alactic (ATP)
Alactic (CP)
Alactic (CP)
Ext. CP
Lactate
Lactate
Lct. Aer. Supt.
Pwr/Cap.
Power
Power
Power
Power
Power
Pwr/Cap
Pwr/Cap
Capacity
Aer. Capacity
Effect
Initial Start
Single Thrust
Starts
Acceleration
Max Sp(flys)
Speed End.
Energy no 02
Toler. Cap.
02 Lactate+
Long Hurdle Keys
 Step Pattern Rhythm Work
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Step Pattern
Steps
Spacing
Approach
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17 steps
17 steps
17 steps
16 steps
15 steps
17 steps
16 steps
15 steps
5
5
7
7
7
9
8
9
12.25m
13.00m
16.00m
17.00m
17.90m
19.80m
19.00m
22.20m
15.00m
15.00m
15.00m
15.00m
15.00m
30.00m
30.00m
30.00m
Long Hurdle Keys
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1111’s
Roll the dice
Widow maker
350-150
133’s
“Big Baller” (8 hurdle cut down + 150,
250, or 300 – pick one)