Week 10: 1/8, 1/7, 1/6, 1/5, 1/4

1/8 KC. Joe, Jess, Des, Kim and Brad did pre-meet warm up. Kim, Des, Jess and Brad did some starts over 1 and 2. Spencer and Chris were missing.

1/7 KC. Joe and Chris did jacks, hurdle mobility walkovers and 3x3 deadlifts or step ups. Swings, cycles and post drills. 3x3 5-step. Warm up starts and 4x1 timed (Joe 2.12, Chris 2.26). 4x3 timed (Joe PR1.22, Chris 1.50). 3x kb swings, rows, box drop pops. Rolling.

Comments: Joe had a lot of good reps, working on running more upright, which helped his knee drive and clearance. Also was fast, hitting a PR split time and just a few hundredths off his PR start time. A little out of alignment at times but he quickly corrected that. Chris had some good starts but was floating past the hurdle rather than cutting down the lead leg as it passed the rail. This led to old problem of losing speed and having the trail leg catch up to the lead leg, which are problems that had appeared to be corrected until this workout. Got a little better as things progressed, but 3-step was a struggle because of the floating lead and paused trail issue. He posted a best split of 1.50. Work to do there but based on earlier workouts where things looked better, improvements can be made. Brad and Spencer were working field events. Women were off, except Des, who did a circuit.

1/6 KC. Des, Jess and Kim did jumping jacks, hurdle mobility walkovers and 3x3 deadlifts at 200 pounds. Swings and cycles, 1-2-3-post drills. 3x3 5-step hurdles and then 1-2-3-4-5 progression with a few do-overs in there at sticking points. Ended with 3x5 hip thrusts at 145, kb rows and 2-box drop pops. Rolling.

Comments: Jess was able to 3-step through 5 hurdles for the first time -- major accomplishment (regular height -1). Worked to improve lead leg mechanics after that to try to get better lead leg action that cycles rather than swings. Kim worked over hurdles at tighter spacing (-2) and was able to 3-step most of those. She improved her trail leg pull through (flatter) later in the session. Des struggled to get 8-step but eventually succeeded and had a great last rep. She will be working 4-step between hurdles.

1/5 KC. Kasey helped with set up. Brad, Spencer and Alandra joined in later and did break down. Warm up was independent, and followed a format of general warm up, mobility exercise, high jump exercise, short approach work, run throughs and fulls. Kasey worked in 4-6 to 4-8 range, Alandra around 4-6, Brad and Spencer at 5-6. Hurdlers did a recovery circuit.

Comments: Kasey moved her approach up a bit. Video for both Alandra and Kasey showed a lean into bar before leaving the ground. Both worked on improving that and made some gains. Brad had solid jumps at 5-6 and was fairly consistent on approach. Spencer was good on approach after adding more speed, and he had better knee drive in later attempts. He also managed to stay back longer and needed only to speed his kick out to finish clearance.

1/4 KC. Joe, Spencer, Brad, Chris, Jess and Kim did 30x jumping jacks, 3x6 alt hurdle walkovers, 3x3 deadlifts followed by dynamic warm up and then block starts followed  by 4x1 timed. Best times: Joe 2.16, Spencer 2.21*, Brad 2.21*, Chris 2.34, Jess 2.18, Kim NT (no 8 step). 2-3x fly sprint best times (in meters per second): Joe 10.12*, Spencer 9.04*, Brad 8.59, Chris 8.5, Jess 8.25, Kim 8.02. * indicates PR. Finished with 3x5 bb hip thrust, kb row, box drops. Stretch/roll.

Comments: Jess had consistently good starts with good alignment and aggressive attack. Kim struggled to regain the 8-step rhythm to H1, managing to accomplish it just one time. Chris was getting too long right before the hurdle, cutting entry speed. Brad was hanging coming off the hurdle and continued to pull the trail leg knee too high too soon. Joe and Spencer were consistent and solid on their reps. Considering a two-week layoff from hurdling and sprint training for most, the starts and flys were good, with a few PRs and others very close.

Week 9: 12/31, 12/30

12/31 KC. Joe warmed up, did a couple warm up starts and then an up-down ladder (1-2-3-4-4-3-2-1) at 30-33-36-39-42-42-39-36 (42s and back were -1). Splits were in low to mid-1.2 range. Adjusted the start somewhat to hit the takeoff point more consistently. Ended with kb walks (double, L, R), 20x box drive, 20x Russian boxes, 100x jump rope (40 double, 40 alternating, 10 left, 10 right). Rolled, stretched.

12/30 KC. Joe worked around the tables and chairs on track level. Warm up followed by 5x1 block starts at increasing hurdle heights. 10x5H at women's height and spacing to work on quickness and technical improvements. Strength work included 3x 10 kb swings, 10 step ups, 10 elevated push ups and 5 box drop pops.

Week 8: Holiday break

Individualized training based on following recommendations:

Break workouts

Anywhere bodyweight circuit
1. 30x jax -- 10 regular, 10 cross, 10 squat
2. 100x jump rope -- 40 double, 40 alternating, 10 left, 10 right (can imitate this if no rope)
3. 20x squats
4. 20x mountain climbers
5. 20x lunges (10xL, 10xR)
6. 10x high-low plant (hands/elbows)
7. 20x kneeling hip circles (10xL, 10xR)
8. 10x tuck jumps
9. 10x scorpions (5xL, 5xR)
10. 01x depletion push ups (as many as you can, rest 90s, as many as you can, rest 90s, as many as you can)

You can add or substitute other exercises, depending on what equipment you may have available.

Hill sprints (can be done on flat if you have no hill available)
10 min warm up with jax, easy skips, strides.
1x 8-step
1x 10-step
1x 12-step
1x 14-step
1x 16-step
1x 18-step
1x 20-step
Stretch

Plyometrics (on grass or turf) -- 100 total contacts
10 min warm up
20x easy skips
20x easy back skips
10x skips for height
10x skips for distance
10x quick double leg hops
05x left leg hops for distance
05x right leg hops for distance
05x left leg hops for speed
05x right leg hops for speed
10x bounding

Intervals
If you can find a track:
10 min warm up
6x200 of increasing intensity* and walk back recovery.
Walk a lap cool down and stretch.

*Start about 10 seconds slower than your average 200 time and then go a second faster on each rep after that.
Last one will be about 5 seconds slower than your average.
If you are on grass, times will be slower than these targets.

Do three to four of the workouts above (bodyweight, hills, plyos and/or intervals) each week of break. If you have access to weights, you can add those on 2 of the days you do the workouts above. Keep reps to 3 to 5, sets 3 to 4, depending on how heavy.

Haydon Holiday Invite: Brad PRs 60H

12/19 Chicago. Brad raced 9.62 in 60H and also 7.85 60 in his season opener. Brad's hurdle time is less than a tenth off our top 10 list for 60H.

Week 7: 12/18, 12/17, 12/15,12/14

12/18 KC. Brad did a shakeout for meet on Saturday. Warm up, minimal drill work (sliders, slowlows) before 3x1 (36-39-42), 3x2 (42-39, -1, -1/2, R). Stretching.

12/17 KC. Women hurdlers did a workout similar to men on Monday.

12/15 KC. HJers trained on their own.

12/14 KC. Chris and Spencer were the early shift. Joe and Brad the late shift. Early shift did warm up, then some trail leg mobility. 7x5 1-step (30/13). 5x2 block starts (2x39, 3x42). 5x6 speedbuilders (17 to 27). 3x5 kb walk, kb step up, pull up, kb jump squat. Late shift skipped the 1-steps and did some of the speedbuilders as their drill work. Stretched. Joe did some technical work on lead arm; Brad worked on lead leg timing and cycling -- and flatter trail leg; Chris worked on pushing into hurdle, cycling lead and getting it down; Spencer on lead leg knee pickup, cycling and overall alignment. Everyone had some improvements. Did some handtime splits on 42s at -1. Chris, Brad and Spencer all ran 1.25 or better. Joe ran 1.15 or better. Good stuff!

UWM: Spencer equals PR in opener

12/11 Milwaukee. The UW-Milwaukee Developmental Meet features all ages and loads of entries on the 4-lane, 200-meter oval -- meaning this meet takes a while.  Joe and Spencer ran the 60H. Joe topped the barriers in 8.81 and Spencer 9.37, equaling his PR. Jessica ran her 60H race in 10.79, 3-stepping through hurdle 3 and going 4s the rest of the way enroute to her time that was just a couple tenths off her PR.

Other events: Joe 200 (23.94), Jessica 400 (67.71).

Week 6: 12/10, 12/8, 12/7

12/10 KC. Des and Kim did a hurdles workout. Kasey and Chris did a sprint workout. Those competing Friday either did a shakeout or took the day off. Des and Kim warmed up and then did a 4H 1-step drill, working on pushing into hurdles, alignment, lead leg cut down and finishing trail leg. All at 27. We also took a look at block starts and made some improvements there. Video below shows the starts prior to improvements. After about 8 of those, we added a second hurdle. Kim started at -3 and got all the way to regular spacing with a 3-step. Des started successfully at -3, too, but struggled at -2, 4-stepping. Des had very good block starts and attack at H1. H2 was a bit problematic as knee drive decreased. A loose trail leg didn't help matters. Some work to do there as she works to advance from -3 to -2.


Kim is a bit bent over and stepping out a bit too far on this one.


Shoulders should be over hands. Des' shoulders are back a little from the hands. On exit, left hand is moving back, up and then out when it should just move out and up. Extension is good. Toe is under hip on first step, which is good. She's getting a good push on first step. Second step is a little ahead of the hip, which makes it impossible to push on contact. Instead, the push waits until her hips pass beyond the foot, allowing push to resume.

12/8 VF/KC. Des and Jess did a Viets Field circuit early in the day. Field was closed later for painting, so the afternoon group -- Chris, Joe and Kim -- did a similar circuit in the Kern Center, which was a combination of moderate running and bodyweight exercises. Kasey, Spencer and Alandra did some pit work, run throughs and full jumps with a bungee at moderate height (4-6w, 5-6m). Brad sat out with a back injury incurred late last week while doing squats. Worked out an approach for Alandra. Kasey's approach was reasonably consistent. Spencer came up short early but added enough speed later to get to a good takeoff point, which led to some better jumps.

12/7 KC. Spencer, Chris, Joe and Brad worked high hurdles. Warm up included circles, swings, cycles, wall drive, post ups, slowlows, power hurdles (up to 33). 5x4H 1-step. 5x1H (24 to 36). 2-3-4-3-2 (-1 36-39-42-39-36). Strength: 3x5 tb deadlift, bb hang clean, kb row and L+R box hops. Split times on 42s were around 1.2 for Joe, Spencer around 1.35, Chris and Brad around 1.4.