Long Hurdle Keys Tony Veney Level I-II-III Instructor [email protected]

Long Hurdle KeysLong Hurdle Keys

Tony VeneyTony VeneyLevel I-II-III InstructorLevel I-II-III [email protected]@aol.com


A number of short hurdle workouts can A number of short hurdle workouts can be used to train the long hurdles be used to train the long hurdles

When space is limitedWhen space is limited When the weather is roughWhen the weather is rough Cut the recovery and increase the Cut the recovery and increase the

sets/repssets/reps


Event Modeling is just as important as in Event Modeling is just as important as in the short hurdlesthe short hurdles

The 1The 1stst 3 hurdles are adrenalin – be 3 hurdles are adrenalin – be careful here – smooth out the careful here – smooth out the accelerationacceleration

Hurdles 4-5-6 is where the race really Hurdles 4-5-6 is where the race really developsdevelops


Hurdles 7-8 Hurdles 7-8 Arm action must stay aggressive but lowArm action must stay aggressive but low This is where the medals are decidedThis is where the medals are decided Running 4x4 in and off the hurdlesRunning 4x4 in and off the hurdles Steering practicesSteering practices

long and short set-upslong and short set-ups

turn and go runsturn and go runs

20-10-15-25 meter runs20-10-15-25 meter runs


DonDon’’t mix the rhythms t mix the rhythms (Normally)(Normally)

But the HS races makes it But the HS races makes it necessarynecessary


Short and Long Arm ActionShort and Long Arm Action Cross Neck Chicken WingCross Neck Chicken Wing

Karate ChopKarate Chop Freestyle SwimFreestyle Swim


What can you change to make them What can you change to make them better?better?

FlexibilityFlexibility can change day to day can change day to day StrengthStrength can change week to week can change week to week SpeedSpeed can change month to month can change month to month

Work capacity Work capacity can change year to yearcan change year to year


Meanness – tolerance and Meanness – tolerance and capacity workoutscapacity workouts


Strength endurance Strength endurance trainingtraining


Speed development and Speed development and speed endurance trainingspeed endurance training


Ability to attack aggressively Ability to attack aggressively in the face of increasing in the face of increasing fatigue.fatigue.


Hurdle run around workoutHurdle run around workout 1-2 x 1-5 with a walk back recovery1-2 x 1-5 with a walk back recovery Stand in front of H1 – run over H5Stand in front of H1 – run over H5 Stand in front of H2 – run over H6Stand in front of H2 – run over H6 Stand in front of H3 – run over H7Stand in front of H3 – run over H7 Stand in front of H4 – run over 8 to finishStand in front of H4 – run over 8 to finish


Run 20m hurdle down and backsRun 20m hurdle down and backs Use 3 lanes using an even – odd – evenUse 3 lanes using an even – odd – even Use 3 lanes using an odd – even – oddUse 3 lanes using an odd – even – odd Use 3 lanes with:Use 3 lanes with:

Lane 1 with the great footLane 1 with the great foot Lane 2-3 at random spacing to enhance the Lane 2-3 at random spacing to enhance the

steering abilitysteering ability


Broken runsBroken runs Running 300Running 300’’s with:s with:

Hurdles – flat – hurdlesHurdles – flat – hurdles Flat – hurdles – flat over H8 to the wireFlat – hurdles – flat over H8 to the wire Hill runs with hurdles with even/odd spacingHill runs with hurdles with even/odd spacing Turn and GoTurn and Go Turn only runsTurn only runs High low alternate leg runsHigh low alternate leg runs


For the longer hurdler who is more the For the longer hurdler who is more the 400/300H/800 type.400/300H/800 type.

““Team ThinnerTeam Thinner”” – Builds a – Builds a ““Big PUMPBig PUMP”” 600 – 400 @ 75% flat and last 200H600 – 400 @ 75% flat and last 200H 500 – 300 @ 75% flat and last 200H500 – 300 @ 75% flat and last 200H 400 – 200 @ 75% flat and last 200H400 – 200 @ 75% flat and last 200H 300 – 100 tech run – and last 200H300 – 100 tech run – and last 200H


But if they are more of a 100-300 But if they are more of a 100-300 hurdle with emphasis on the shorter hurdle with emphasis on the shorter race.race.

Train the short end with only a small Train the short end with only a small emphasis on the speed emphasis on the speed endurance/lactate approach.endurance/lactate approach.


The faster your run (40 sec. The faster your run (40 sec. or less) the less endurance or less) the less endurance or tolerance impacts the or tolerance impacts the run.run.


60mHH and the 200 are your training 60mHH and the 200 are your training theme during the fall/winter months theme during the fall/winter months (depending on when you start).(depending on when you start).

Increase the volume to 100H/300H as Increase the volume to 100H/300H as you go outdoors.you go outdoors.

2 week themes emphasizing the long and 2 week themes emphasizing the long and short distance.short distance.


Train the energy systems that apply to the race Train the energy systems that apply to the race time frame.time frame.

37-42 sec.37-42 sec. 43-46 sec.43-46 sec. 47-50 sec.47-50 sec. 51-55 sec.51-55 sec. How do these race times change the training How do these race times change the training

systems?systems?

Chemical DemandsChemical Demands

Training the Energy SystemsTraining the Energy Systems

DurationDuration SystemSystem Pwr/Cap.Pwr/Cap. EffectEffect

0 to 0.20 to 0.2 Alactic Alactic PowerPower Initial Start Initial Start

0 to 1.00 to 1.0 Alactic (ATP) Alactic (ATP) PowerPower Single ThrustSingle Thrust

1.0 to 2.01.0 to 2.0 Alactic (ATP) Alactic (ATP) PowerPower StartsStarts

2.0 to 5.02.0 to 5.0 Alactic (CP) Alactic (CP) PowerPower AccelerationAcceleration

5.0 to 15.05.0 to 15.0 Alactic (CP) Alactic (CP) PowerPower Max Sp(flys)Max Sp(flys)

15.0 to 30.015.0 to 30.0 Ext. CP Ext. CP Pwr/CapPwr/Cap Speed End.Speed End.

30.0 to 45.030.0 to 45.0 Lactate Lactate Pwr/CapPwr/Cap Energy no 02Energy no 02

45.0 to 90.045.0 to 90.0 Lactate Lactate CapacityCapacity Toler. Cap.Toler. Cap.

90.0 to 300.090.0 to 300.0 Lct. Aer. Supt. Lct. Aer. Supt. Aer. CapacityAer. Capacity 02 Lactate+ 02 Lactate+


Step Pattern Rhythm WorkStep Pattern Rhythm Work Step PatternStep Pattern StepsSteps SpacingSpacing ApproachApproach

17 steps17 steps 55 12.25m12.25m 15.00m15.00m 17 steps17 steps 55 13.00m13.00m 15.00m15.00m 17 steps17 steps 77 16.00m16.00m 15.00m15.00m 16 steps16 steps 77 17.00m17.00m 15.00m15.00m 15 steps15 steps 77 17.90m17.90m 15.00m15.00m 17 steps17 steps 9 9 19.80m19.80m 30.00m30.00m 16 steps16 steps 88 19.00m19.00m 30.00m30.00m 15 steps15 steps 99 22.20m22.20m 30.00m30.00m


11111111’’ss Roll the diceRoll the dice Widow makerWidow maker 350-150350-150 133133’’ss ““Big BallerBig Baller”” (8 hurdle cut down + 150, (8 hurdle cut down + 150,

250, or 300 – pick one)250, or 300 – pick one)

Documents

Long Hurdle Keys Tony Veney Level I-II-III Instructor [email protected]