Phase I: Strength & Power

The goal for this phase is to build a foundation in strength & power  before starting speed training.  My weight training during this phase is 3-4 sets of shorter reps and heavier weights.

Tara DiLuca USA Track&Field Hurdles

This phase focuses on developing strength and power, which will be important when working on block work to the first hurdle.  I am also focusing on developing ankle flexibility, which is important for a hurdler.  The start requires explosive and controlled drive and power.    Right now, my training phase on the track includes Sprint Day 1 of mobility training over 5-7 hurdles close together.  No rest period.  This is a continuous workout performed on the balls of my feet.

Day 1 Training:

Hurdle mobility

Step overs  x 5 each side

Side Step overs (walking) x 5 each side

Leading with the left

Leading with the right

Lead leg shuffle (over side of hurdle) x 5 each side

Leading with the left

Leading with the right

Side Step overs (QUICKLY!!!!!) x 5 each side

Leading with the left

Leading with the right

Day 2 Training:

Consists of training over 8-10 hurdles and covering a distance of approximately 100 meters.  During this workout, I do repeat 5 step drills over 8-12 hurdles (depending on week) with trail leg, lead leg and over the middle.  I position the hurdles about 40 feet apart (counting with my own feet), so that I can get some good speed in between each hurdle.  I am focusing on not reaching for the hurdle, quickness, and dorsi-flexing my toes and driving my trail leg through and snapping down my lead leg.  Rest period is key, and I take 3 minutes between each rep and 5-8 minutes between each set.  (2 sets of 3-5 reps with lead, trail and middle).  By the end of the workout, I have gone over about 90 hurdles!