The dual hurdle coach, too, is always in a battle of time constrictions, attempting to limit training sessions to two hours or less (our goal is actually 90 minutes) and always keeping foremost in mind that athletes can only be stressed at the highest levels for approximately three minutes per training session, again per Ralph Mann. As biomechanist Ralph Mann says in “The Mechanics of Sprinting and Hurdling,” hurdlers are oftentimes not meeting the demands of their race in training. This can often lead to a coach instilling the incorrect or wrong motor patterns for the 100/110m hurdler. This is compounded by the fact that much of the 400m hurdle training results in velocity fatigue that disrupts and diminishes the training of the correct motor patterns for the short hurdles. This is a difficult balancing act, especially with the athlete needing to be basically fatigue-free for the sessions where hurdle rhythm is trained. One of the most difficult tasks for the coach is assuring that the hurdler is obtaining the correct amount of speed endurance, and at the same time, is recovered enough to carry out the required speed and hurdle-specific training requirements for the shorter hurdle event. Note: It is extremely important for the hurdler to run the correct “race pace” in the intervals with hurdles on the correct marks in order to obtain the proper hurdle rhythm and race distribution (Our goal is a 5% variance between the first and second 200 in regards to distribution, remembering that earmark from a clinic by Ralph Lindeman of the Air Force Academy some years ago) Note: 98% equals maximum speed in a training setting 2 x 150m 98% with spikes (6 minutes recovery) 1 x 300m 98% with spikes (10 minutes recovery) 1 x 200m race pace with spikes with hurdles 1-4 on marks 2 x Flying 40m on the turn with spikes at maximum speed (5 minutes recovery) 2 x 150m with spikes 98%(6 minutes Recovery) 1 x 300m with spikes with hurdles 1-4 on marks from blocks at race paceī. A couple of workout examples used by the Marauders:Ī. It is an essential component in training the dual hurdler. *Example: 2 x 200m with spikes 95% intensity with 8 minutes recovery, 12 minutes recovery between set, 1 x 350m with spikes 95-100% intensityĪlthough some coaches are hesitant to “mix and match” energy training systems, we have long employed this method very successfully. #Special Endurance 2 Runs of 95-100% of maximum over 300-600m or 40 seconds of running or more. *Example: 2 x 200m with spikes 95% intensity with 6 minutes recovery, 10 minutes recovery between set, 1 x 300m with spikes 95-100% intensity. Recovery is complete or near complete-up to 20’-30’. #Special Endurance 1 Runs of 95-100% of maximum over 150-300m or 20-40 seconds of running. *Example: 3 x 80m 95-100% intensity from a four-point stance with 4-5 minutes rest, 10 minutes recovery followed by 1 x 150m with spikes 95% intensity. Recovery can vary between 2’-5’ for reps and 8’-12’ for sets. #Speed Endurance Runs of 95-100% of maximum over 60-150m or 7-20 seconds of running. * Example: 4 x 40m blasts with spikes from blocks intensity with 5-6 minutes recovery per rep. #Speed Runs of 95-100% intensity over 30-60m or up to six seconds of running. SPEED/SPEED ENDURANCE/SPECIAL ENDURANCE 1 & 2 An explanation of each and sample training sessions are included. First, let us review speed and speed endurance. One of the first tasks for the coach is to blend the correct amount of speed, speed endurance, and special endurance 1 and 2 into a total training package. But while there are many differences and some can be very problematic, there are also many commonalities in the training for the two events. The coach is essentially being asked to teach toward two quite different models. The challenges are numerous and they can be difficult. Most are collegiate hurdlers and typically designate one of the races as their specialty by the time they reach the post-season.Īlthough a hurdler may select a primary event, that doesn’t change the task that a hurdle coach will face if he is asked to design a training program for the dual hurdler. We are seeing fewer and fewer hurdlers who train and compete in both the sprint hurdles and the intermediate hurdles. We live in a world of specialization and track & field is no different. A look into the world of a coach who is confronted with the challenges and issues of designing a training program for the hurdler who wishes to compete in both the sprint hurdles and the intermediate hurdles.īy Mike Thorson, Former Director of Track & Field/Cross Country at the University of Mary
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