Tara DiLuca Hurdles Training

Outdoor season is often a slow and difficult transition from indoor season. Spring season brings with it the 100 meter hurdles, which has ten hurdles, as opposed to indoor season, which is the 55 meters or 60 meters, and only five hurdles. Therefore, my training for outdoor season focuses on speed endurance and focusing on maintaining my rhythm over hurdles 7-10. My straight sprint workouts consist of interval training with 100s, 120s, and 150s, with short rest periods between each repetition. My hurdle workouts consist of training over more hurdles.

Sample workout week for outdoor season:

Hurdles Training DAY 1: Hurdle Rhythm Day

3 x (3 x 12 hurdles over the middle walk back rest) rest 5 minutes between each set.

Focus on:

Staying on balls of your feet
Keep knees in front of the body
Exhale as you drive knee towards the hurdle
Snap Leg down off the hurdle while simultaneously driving trail leg over and off the hurdle
Keep you eyes on the following hurdle

Hurdle Training DAY 2: Straight Sprint Day

4 X 150 meters
rest 3-4 in between each repetition
Focus on: maintaining form and running 19-20 seconds for each 150

Hurdles Training DAY 3: Weight Room

Spring season is lighter lifting alternate lower body and upper body.

Lower Body Workout

Squats rest 75 seconds
10 x 115
10 x 120
8 x 135
6 x 140
6 x 140

Swiss Ball Leg curl rest 75 seconds
x 6
x 6
x 6
x 6

Calve Raises rest 60 seconds
15 x 115
15 x 115
15 x 115
15 x 115

Leg Extensions rest 60 seconds
10 x 60
10 x 60
8 x 75
6 x 85
6 x 85

Leg curl rest 75 seconds
6 x 60
6 x 65
6 x 75
6 x 75

Pull-ups rest 30 seconds
X5
X5
X5
X5
X5

Push ups with claps rest 30 seconds
X5
X5
X5
X5
X5

Upper Body Workout

Push Press
5 x 3 reps rest 90 seconds start with 55lbs Dips 4 x 4-6 reps rest 90 seconds
Chin-Ups (Palms facing you) 4 x 5 rep rest 90 seconds

Flat Bench Press (barbell)
4 x 6 rest 75 seconds start with 65lbs

Bent over rows
4 x 6 rest 90 seconds start with 65lbs

Hurdle Training DAY 4: Hurdle Sprint Day

5 x (12 hurdles @ 30″) rest 6 – 8 minutes between sets
From blocks and discounted
Hurdle 1 is 1 step in
From hurdle 1 to hurdle 8 (each hurdle 8 meters apart, 28steps)
Focus on attacking each hurdle and keeping knees and feet in front of the body

Hurdle Training: Workout of the Day

Set up every other hurdle and do 4 x Hurdle 1-3-5-7 (discount steps, 1 step in, 3 steps in, 5 steps in, 7 steps in) rest 5 minutes between each rep. This workout will force you to run in between the hurdles.

Training Nutrition Supplements

Protein Extreme Energy in the morning
GSH Ignite about 1 hour before workout
Maxodin about one hour prior to race

Delicious Dish of the Day

High Energy Protein Oatmeal Pancakes

Ingredients:

• Liquid Egg Whites
• Quaker Oats
• Vanilla Extract
• Cinnamon
• 1/2 banana (optional)
• Protein powder Ignite Natural or Protein Extreme Energy)

Directions:

• 1/2 cup liquid egg whites
• 1/2 cup oats
• dash of vanilla extract
• few dashes of cinnamon
• 1/2 banana (optional)
• scoop or serving of protein powder
• Blend all ingredients in a blender (I use the Magic Bullet)
• Pour into a pan and cook over low heat for about one minute. Flip and cook other side.

My days are busy and I work full time, nearly everyday.   In order to fit in my training schedule, which is normally 2 to 3 hours 5 days a week, I train in the basement of the thrift shop where I work.  This is a recent training session focusing on 1 minute endurance sets.

• minute 1-90 pushups
  
• minute 2-80
• minute 3-80
• minute 4-76
• minute 5-80
• minute 6-80
• minute 7-84
• minute 8-80
• minute 9-90 (70 in 40 seconds)
  
• minute 10-90 (70 in 40 seconds)
• minute 11-95 (80 in 44 s econds)
• minute 12-70

• pull ups 360
• inclined push ups 180(sets of 30)
• back hand push ups (4 sets of 20) 50 straight

Prior to my training I will eat at least 3 hours prior to training two cups of brown rice, two sirloin patties, and steak and squash, half gallon of water with 2 Maxodin.  Then 1 hour prior to training I will take 3 servings of GSH Ignite and ensure I drink lots of water.

I train hard, and the LifeHealthSecrets supplements have helped a lot. They keep me relaxed, in the zone and sharp. I get a better rest at night, and I’m a lot stronger than before. I felt stronger after only the 3rd day on the supplements. My stamina has increased. Before taking the products, I was managing only 10 reps per set, with a total of 80 push-ups. Now I’m averaging 20 to 25 reps of front pull-ups per set, with a total count of 300. Now I can also do more one-armed pushups, averaging 10 one-arm pushups in a set, for a total of 70. Prior, it was 7 per set, with a total of 49. I’ve also gone from doing 2,015 pushups in an hour to 2,080, and this is increasing all the time, getting closer to the 3,800 I need to beat the world record.

I’m diagnosed as an insomniac and I find it hard to sleep without taking something. The doctors told me it’s stress. I live a stressful life, I worry about a lot of things. It’s just me and my mom, and I help my mother pay the bills, so I’m always worried about that. I live in a bad neighborhood, so I’m always worried about getting attacked or something crazy happening to me. Since I’ve been on this plan, taking Maxodin, Adrenal Re-Boot, the Protein Extreme Energy and GSH Ignite, I’m sleeping a lot better and feel much more awake when I’m awake, not groggy at all, which I used to feel a lot. I’ve also noticed that since I’ve been on these products, I’m not as angry as I usually am. I’ve very hot blooded, I have a bad temper, and I’ve noticed that things don’t bother me as much as they used to, I’m not stressing over things. I’m more focused on the things I need to be focused on. Now I feel more mentally alert, focused, and with a sense of calmness that I didn’t have before.

Shaun McDaniel

Age 24

Queens, New York

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!