1. Long Hurdle Keys Tony Veney Level I-II-III Instructor trakcoach@aol.com

2. 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

3. Long Hurdle Keys  Event Modeling is just as important as in the short hurdles  The 1 st 3 hurdles are adrenalin – be careful here – smooth out the acceleration  Hurdles 4-5-6 is where the race really develops

4. Long Hurdle Keys  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

5. Long Hurdle Keys  Don’t mix the rhythms (Normally)  But the HS races makes it necessary 

6. Long Hurdle Keys  Short and Long Arm Action  Cross Neck Chicken Wing  Karate Chop  Freestyle Swim

7. 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

8. Long Hurdle Keys  Meanness – tolerance and capacity workouts

9. Long Hurdle Keys  Strength endurance training

10. Long Hurdle Keys  Speed development and speed endurance training

11. Long Hurdle Keys Ability to attack aggressively in the face of increasing fatigue.

12. Long Hurdle Keys  Hurdle run around workout  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

13. Long Hurdle Keys  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

14. Long Hurdle Keys  Broken runs  Running 300’s with:  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

15. Long Hurdle Keys  For the longer hurdler who is more the 400/300H/800 type.  “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

16. 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. 

17. Long Hurdle Keys  The faster your run (40 sec. or less) the less endurance or tolerance impacts the run.

18. 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.

19. 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?

20. Chemical Demands Training the Energy Systems Duration SystemPwr/Cap.Effect 0 to 0.2 AlacticPowerInitial Start 0 to 1.0 Alactic (ATP)PowerSingle Thrust 1.0 to 2.0 Alactic (ATP) PowerStarts 2.0 to 5.0 Alactic (CP)PowerAcceleration 5.0 to 15.0 Alactic (CP)PowerMax Sp(flys) 15.0 to 30.0 Ext. CPPwr/CapSpeed End. 30.0 to 45.0 LactatePwr/CapEnergy no 02 45.0 to 90.0 LactateCapacityToler. Cap. 90.0 to 300.0 Lct. Aer. Supt. Aer. Capacity02 Lactate+

21. Long Hurdle Keys  Step Pattern Rhythm Work  Step PatternStepsSpacingApproach  17 steps512.25m15.00m  17 steps513.00m15.00m  17 steps716.00m15.00m  16 steps717.00m15.00m  15 steps717.90m15.00m  17 steps9 19.80m30.00m  16 steps819.00m30.00m  15 steps922.20m30.00m

22. Long Hurdle Keys  1111’s  Roll the dice  Widow maker  350-150  133’s  “Big Baller” (8 hurdle cut down + 150, 250, or 300 – pick one)