Hurdling: Tricks of the Trade
    Weight Training - Phases


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




Phase Training
Power Phase -
      Is when you use heavy weight with low reps (3 to 6 reps) to build streight. A power phase is followed for 6 to 8 weeks.

Speed Phase -
      Is when you use moderate weight with medium to high reps (8 to 15 reps), focusing on accelerating the weight up quickly, to build explosive power or speed. A speed phase is followed for 6 to 8 weeks.

Off Season -

      Pick 3 or 4 exercises from the major muscle groups (chest and legs) and 2 or 3 exercise from the others. The abdomen can be worked using all of the exercises to complete 200 to 300 reps.

In Season -

      Pick 2 or 3 exercises from the major muscle groups (chest and legs) and 1 or 2 exercise from the others. The abdomen can be worked using all of the exercises to complete 200 to 300 reps. Reduce your leg workout to once a week instead of twice a week.







Weight Maintance
Toning -
      Men - Is when you use moderate weight with high reps (15 to 20 reps), focusing on completing all of the reps required for the set. Toning is followed for 6 to 8 weeks.

      Women - Is when you use moderate weight with high reps (20 to 30 reps), focusing on completing all of the reps required for the set. Toning is followed for 6 to 8 weeks.

      Alternating you weight training with the use of phases, and the use of different exercise, allows an athlete to keep making muscular progressions. The human body is made to adapt to stresses placed on it, therefore it is a must to change lifting programs regularly to keep making gains.




Mucle Building and Weight Training Articles





Weight Training Websites
Bodybuilding.com - Champion Sprinter Training Program!
How to Run Fast With Weight Training for Sprinters
Complete Full-Year Workout Program for High School and Collegiate Sprinters


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).