110mH State Title Quest

[ESTI]

@Angela_Coon

Esti, you are doing a great job. I love hearing about your progress.
check this out just… I was looking at my diaries.
Monday December 9th 1991
my warm up was 600+300+100+100+100 ( that would have been within the first part of the warm up so not fast at all )
15 meters of all the drills
2 sets of 60 meter accelerations ( likely spikes by now)
4 x Running A drill ( you do a running A but hold the knee up each step briefly )
2 starts no hurdle with sound ( someone claps or we used to take two boards from the portable hurdles and clap them together)
2 starts with 1st hurdle with sound
2 starts with 2 hurdles
3 x 60 meter hurdles ( 7.76, 7…79, 7.98) = 2 personal bests in these runs )
warm down / then weights = pull downs 3 sets , Bench 3 sets
( I was competing in Windsor just after or just before xmas that year. )

Thank you for posting some of your training! Very interesting. I am curious how fast you got to working in a full 60m hurdles? I plan on adding 1 hurdle weekly through the first half of SPP, and then working those hurdles through the second half of SPP for indoor.

I just listened to the Behm interview about Aries’ training. They do no more than 4 all out hurdle runs on speed hurdle days. Coach felt his previous training doing around 7 runs was too much, and felt 4 was good. I thought this very interesting as it’s similar to a Charlie style program.