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100/110m Hurdles Speed wks.1-4

Updated about 12 months

Season: Off-Season

Sport: Track & Field

Level: High School

Weeks: 4

Description: Speed training for Off-Season Sprint Hurdles (100H/110H). The training addresses short, front end speed with finishing or top end speed. Speed endurance is also accounted for, since the accomplished sprinter will be required to run in prelims, finals, and possible relays over the course of a long meet day or multiple days. . Starts and technical training is not accounted for in this program. The coach may want to adjust reps or volume to allow time and energy for other requirements.

Week 1

Day 1 - Conditioning
Day 2 - 0-30
Day 3 - Active Rest
Day 4 - 0-30
Day 5 - Top End

Week 2

Day 1 - Conditioning
Day 2 - 0-30
Day 3 - Active Rest
Day 4 - 0-30
Day 5 - Top End

Week 3

Day 1 - Top End
Day 2 - 0-30
Day 3 - Active Rest
Day 4 - 0-30
Day 5 - Top End

Week 4

Day 1 - Conditioning
Day 2 - Top End
Day 3 - Top End
Day 4 - 0-30
Day 5 - Top End