Sprinter-Hurdler Training Year

In this post, I have provide a general training year for the hurdler/sprinter, and this was from notes compiled through a lecture given by Amy Deem (below) at a clinic in Columbia, Missouri.

Training Year

General Preparation

• Speed: Sprint-related drills, acceleration mechanics, sand runs, sled pulls, hill runs
  
• Strength: Proper lifting technique, circuit training, general strength
  
• Coordination: General, sprint drills
  
• Flexibility/Mobility: Static, Dynamic
  
• Work capacity: Aerobic capacity and aerobic power, hills

Specific Preparation

• Speed: Acceleration mechanics, block starts, in and out runs
  
• Strength: Maximum strength, general strength
  
• Coordination: Event specific drills
  
• Flexibility/Mobility: Less emphasis on static stretching
  
• Work capacity: anaerobic capacity, aerobic power, specific endurance

Competition

• Speed: Blocks 20-60m, runs from 30-60m from stand, 3 point or fly
  
• Strength: Power, general strength
  
• Coordination:
  
• Flexibility: Dynamic work
  
• Work capacity: Speed endurance, lactate tolerance, race tactics, anaerobic capacity

Looking at a microcycle within the different mesocycles (or training phases) --

Preparation Training

• Monday: Warm up, Multi-throws, multi-jumps, accelerations, weights, hurdle mobility, cool down, stretch



• Tuesday: Warm up, aerobic capacity, general strength, cool down/static stretch



• Wednesday: Warm up in grass, hurdle mobility weights, barefoot tempo run on grass, pillar strength, stretch



• Thursday: Hills, general strength, cool down, stretch



• Friday: Warm up, in place jumps circuit, weights, pillar strength, cool down, stretch

Specific Preparation Training

• Monday: Warm up, Multi-throws, multi-jumps, acceleration drills, blocks 10-30m, weights, cool down, static stretch



• Tuesday: Warm up, anaerobic capacity, general strength, cool down/static stretch



• Wednesday: Warm up in grass, medicine ball circuit, weights, MB pillar circuit, diagonal strides on grass, stretch



• Thursday: Warm up, technique, general strength, cool down, stretch



• Friday: Warm up, short and long hills, pillar strength, cool down, stretch

Competition training

• Monday: Warm up, Multi-throws, blocks from 30-60m, 40-60m flys, weights, cool down, stretch



• Tuesday: Warm up, speed endurance or lactate tolerance, multi jumps, general strength, cool down/static stretch



• Wednesday: Warm up in grass, aerobic power or capacity, weights, pillar strength, cool down, stretch



• Thursday: OFF/TREATMENT



• Friday: Pre meet warm up


• 
  
  Saturday: COMPETE