Hurdling: Tricks of the Trade
    Weight Training Programs


Training Infromation:
So, you want to get faster?
Training Tips
Hurdle Drills
Starting

Articles:
Building Muscle & Training
"Quotes"

Coaching Tools:
Hurdle Pace Charts
Hurdle Distances
Shin Splints

Weight Training:
Training Phases
Weight Programs
   In Season Speed
   In Season Power
   Off Season Speed
   Off Season Power




    Note:    For best performance stop lifting one week before your most important competition; Conference, Districts, Regionals, State, or Nationals. Strength gained during lifting will be maintained for about a month without lifting, so you can stop lifting a week before Conference and have the same strength at State.


Program #1: Basic Strength Increase or Speed Increase



In Season Weight Training: 6 to 8 weeks
     Day 1     Day 3     Day 5
  Bench Press
  Incline Bench Press
  Squat
  Leg Curl
  Lunge
  Crunch
  Hanging Knee-Ups
  Straight Bar Curl
  Tricep Extension
  Military Press
  Lateral Dumbbell Lift
  Crunch
  Incline Sit-ups

  Bench Press
  Incline Bench Press
  Jump Rope
  Crunch
  Sit-ups



To Increase Power - use 3 set of 3 to 6 reps.

To Increase Speed - use 3 sets of 13 to 15 reps (leg exercises 8 to 15 reps).

How much weight? - Start with a weight that you can do reps within the range listed (Example: between 3 and 6, between 13 and 15, or between 8 and 15).

Increasing weight: - Increase weight when you can do 3 sets of the high rep listed (3 to 6, 13 to 15, or 8 to 15.


Program #2: Toning and Strength Increase or Speed Increase



In Season Weight Training: 6 to 8 weeks
     Day 1     Day 3     Day 5
  Flat Dumbbell Press
  Incline Dumbbell Press
  Flat Dumbbell Flies
  Squat
  Leg Curl
  Lunge
  Crunch
  Hanging Knee-Ups
  Dumbbell Hammer Curl
  Tricep Pressdown
(cable or rope)
  Lat PullDown
  Pull Ups
  Crunch
  Incline Sit-ups


  Flat Dumbbell Press
  Incline Dumbbell Press
  Flat Dumbbell Flies
  Jump Rope
  Crunch
  Sit-ups




To Increase Power - use 3 set of 3 to 6 reps.

To Increase Speed - use 3 sets of 13 to 15 reps (leg exercises 8 to 15 reps).

How much weight? - Start with a weight that you can do reps within the range listed (Example: between 3 and 6, between 13 and 15, or between 8 and 15).

Increasing weight: - Increase weight when you can do 3 sets of the high rep listed (3 to 6, 13 to 15, or 8 to 15.


Program #1: Basic Strength Increase or Speed Increase



Off Season Weight Training: 6 to 8 weeks
     Day 1     Day 3     Day 5
  Bench Press
  Incline Bench Press
  Flat Dumbbell Flies
  Squat
  Leg Curl
  Straight Leg Deadlift
  Lunge
  Crunch
  Hanging Knee-Ups
  Straight Bar Curl
  Dumbbell Hammer Curl
  Tricep Extension
  Tricep Pressdown
(cable or rope)
  Military Press
  Lateral Dumbbell Lift
  Lat PullDown
  Crunch
  Incline Sit-ups
  Bench Press
  Incline Dumbbell Press
  Flat Dumbbell Press
  Dead Lift
  Cleans
  Jump Rope
  Crunch
  Sit-ups



To Increase Power - use 3 set of 3 to 6 reps.

To Increase Speed - use 3 sets of 13 to 15 reps (leg exercises 8 to 15 reps).

How much weight? - Start with a weight that you can do reps within the range listed (Example: between 3 and 6, between 13 and 15, or between 8 and 15).

Increasing weight: - Increase weight when you can do 3 sets of the high rep listed (3 to 6, 13 to 15, or 8 to 15.


Program #2: Toning and Strength Increase or Speed



Off Season Weight Training: 6 to 8 weeks
     Day 1     Day 3     Day 5
  Flat Dumbbell Press
  Incline Dumbbell Press
  Flat Dumbbell Flies
  Push-Up
  Squat
  Leg Curl
  Lunge
  Crunch
  Hanging Knee-Ups
  Dumbbell Hammer Curl
  Reverse Curl
  Tricep Pressdown (cable or rope)
  Lat PullDown
  Lateral Dumbbell Lift
  Seated Dumbbell Press
  Pull Ups
  Crunch
  Incline Sit-ups
  Flat Dumbbell Press
  Incline Dumbbell Press
  Flat Dumbbell Flies
  Dead Lift
  Straight Leg Deadlift
  Jump Rope
  Crunch
  Sit-ups


To Increase Power - use 3 set of 3 to 6 reps.

To Increase Speed - use 3 sets of 13 to 15 reps (leg exercises 8 to 15 reps).

How much weight? - Start with a weight that you can do reps within the range listed (Example: between 3 and 6, between 13 and 15, or between 8 and 15).

Increasing weight: - Increase weight when you can do 3 sets of the high rep listed (3 to 6, 13 to 15, or 8 to 15.


Hurdling: Tricks of the Trade Copyright 2018

Disclamer: I decided to create this webiste to share all of the information that I have gained over my eight, plus, years of hurdling and sprinting.
I have no certification for coaching and all of this information is what I have learned from experiences and other coaches.
-This page was inspired by "King Eddie" (Mr. Phillips).