GPP for hurdlers?

CF Product Discussions GPP Essentials
1

I’m starting my GPP on December 19, and I’m basically following the 7 week program outlined on the DVD with a few tweaks that are specific to my issues.

However, is there anything else you would add into the GPP for a hurdler (110HH specifically)?

As of right now, I’m working under the impression that I should get some speed, strength, and flexibility under my belt before working on the technical skill of actually hurdling. Therefore, I don’t start any true hurdling until week 2 of my SPP. Would this be how you would approach training for a hurdler, or would you do more than just hurdle walkovers in GPP to prepare for the event?

2

Here is what I am doing with my athletes:

http://www.charliefrancis.com/community/showthread.php?t=11032

Moving into SPP1 Short to Long about now and I will post another update when I get the time!

3

tc0710, Thanks for the thread, it was very helpful.

Since you’ve finished your GPP, how helpful do you think your tempo hurdling was? Do you think it took a toll on your athletes? What protocol did you use as far as spacing, stride patterns, and height of the hurdles? Did you do as THEONE suggested and hurdle over the sides alternating lead and trail legs or did you stick to full clearances?

Any other comments?

4

Tempo hurdling was very useful for rhythm. I used full clearances for some of the runs.

If i was doing 10 runs i’d do 2xsides, 6times full clearances (or until i felt they were getting tired) then side clearacnes again for the last few.

For a down week (every 4th week) i’d only hurdles down the sides.

Spacing was 5 strides moving to 3 strides at a height and spacing where the angle of attack was similar to that used at full hurdle clearances.

You have to be careful of the volume here. If i was getting any tiredness we’d stop and do some normal tempo or more med ball throws.

5

As a general rule, what would be the proper attack angle? Or, these are terms I can understand, at what height was the hurdle? 30 inches? 33 inches? 36 inches? I’m about 6 feet, and I don’t know how to calculate the proper attack angle for tempo hurdles. If you could tell me how you did it, or point me in a proper direction, that would be awesome.

Thanks…

6

I do it by eye. But you should get a video camera and set it up so you can see your hurdle clearance at full speed with the full height. Then drop your speed and the hurdle height and look at the angle. Now adjust the hurdle height up until you get the right angle of attack.

From an athlete point of view it should feel similar to what it feels like going over the full height hurdles but at a slower speed. If you go too slowly with a heigh hurdle you have to stretch to get over it if it is too low you clear it by a mile.

Hope this helps…

Its all just practice and trial and error.

TC

7

I think speed is more of an issue than hurdle height. Your attack angle will likely be lower the faster you go. If you’re going slower, you probably will need a lower hurdle height. I don’t think there are any absolutes, you have to gauge it by what you see, balancing speed and height to try to approximate angles used in racing.

8

I’m not sure if the hurdle height must be up to where the angle is the same- as long as it’s a bit below, you’ll prob clear in the same manner.

9

I think I’ve got the general idea. Keep hurdle heights low, adjust them based on similar attack angles, and if fatigue sets in then axe the hurdle part and finish the regular tempo workout.

Thanks for the input everyone.