Roswell’s 110mH Olympic Trials Training Log

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    Participant
    Roswell on #115844

    Today I went with a hurdle endurance workout, the classic zone drill. In today’s iteration, I removed hurdles 4-5-6-7, which left 1-2-3 and 8-9-10. I used competition spacing, as I felt that anything less would result in my run-in step distance being messed up. Last year I really struggled with this drill, partially because I couldn’t get the right step length to go over 8-9-10, and partially because overspeed hurdling is hard. Regrettably, I didn’t look at the thread before going out to practice today, so I didn’t get in any of the requested drills or anything. In fact, I didn’t do much of anything else today, as the zone drill itself is draining enough.

    The literal workout was composed of 5 reps of the zone drill.
    Unfortunately, I did not film today because I forgot my camera, which is too bad because I felt pretty quick. The first rep, my step was off and I skipped the second flight of hurdles, but other than that mishap I felt pretty smooth (compared to normal during this workout) throughout everything but the 8th hurdle, which is always sloppy for me.

    Afterwards I had a fast light lift, just:
    8×2 parallel box squats @ 185 lbs
    9×3 bench press @ 135 lbs

    Tomorrow I have a recovery massage, but I don’t work this Monday, so I’ll be back on the track then barring any jello-like effects on my legs from the massage.

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    Derrick Brito on #115845

    Today I went with a hurdle endurance workout, the classic zone drill. In today’s iteration, I removed hurdles 4-5-6-7, which left 1-2-3 and 8-9-10. I used competition spacing, as I felt that anything less would result in my run-in step distance being messed up. Last year I really struggled with this drill, partially because I couldn’t get the right step length to go over 8-9-10, and partially because overspeed hurdling is hard. Regrettably, I didn’t look at the thread before going out to practice today, so I didn’t get in any of the requested drills or anything. In fact, I didn’t do much of anything else today, as the zone drill itself is draining enough.

    Just out of curiosity, how do you feel about the zone drill? Do you feel it’s beneficial? And what do you think about just dropping 4,5,6,7 to 30 or 33 so your steps are the same? I don’t personally use the zone drill as a coach, but maybe I will in the future.

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    Matt Gardner on #115853

    Posterior tilt and rounding over early up top are a couple(what’s your hamstring flex like? Do you have 110-120ish?). When you start chest and head bending on the ground going into the hurdle your hips will tuck under… same goes vice versa as well as the only way to get tight over a hurdle in posterior tilt is a lot of chest/spinal bending. I mentioned takeoff as having good trunk and head posture and getting angles from the ground there will beget a good pelvis to work from. I agree with CV that the way to fix it is good drills and hurdling with appropriate spacing emphasising posture between, but particularly into the hurdle (you tend to start rounding and collapsing on the ground). In the hurdle action work the lead arm.

    You likely had a hard time with lead arm spinning you for one of a few reasons (1. Doubt this one applies as much, but haven’t seen older hurdling so… Lead arm comes across too much (crosses the face imparting a rotation at the beginning of the hurdle action before cutting away which spins you the other way; sometimes it’s swung around/back behind too much or too violently. 2. The more likley issue for the spin is a couple between your premature rounding/posterior tilt posture going into the hurdle blocking the pelvic rotations that should be happening and the lead arm never stabs down and the same side of the pelvis never reaches with it (pelvis over the hurdle will be opened excessively to lead arm side, if you don’t get the lead arm out and extended down and anterior bend from the hip, to go with the extended lead leg. If you just sweep the arm away from a high position without stabbing down and out you haven’t balanced the lead leg and that lead arm isn’t going to balancing the trail that’s coming up and through. It’s just going to be an arm slapping behind you and spinning you more in the direction in which you were likely already too open from never bending from the hip and stabbing with the arm in the first place.

    Phew! much to reply to.

    CV – I agree that my strength phase should be over by this point in the season; I’ve really neglected changing my lifting in a while, thanks for pointing that out. Do you know of any hurdle-specific lifting? I’ve benefited in the past using some Frans Bosch’s functional lifting. What would you recommend doing to keep my pelvis in correct alignment? Does this have to do with premature lean?

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    Roswell on #115922

    Derrick – I really like the zone drill for the last critical zone, but it definitely requires a certain level of competence in order to complete it and do the drill correctly. If your athletes can’t manage their step lengths in the gap then they will likely severely compromise their speed before reaching hurdle 8. Since you’re working with high school athletes, it’s prolly best to stick with things like 7-12 hurdles are reduced height for the underclassmen, and integrate the zone drill with the upperclassmen – more experienced hurdlers. Lower hurdles in between the 1st and 3rd critical zones would have the effect of increasing speed in that portion, but not to the extent that you’re able to during the zone drill.

    Matt – hamstring flex – 119 with lead leg, 110 with trail. I tried this when I was warming up today – basically what I boiled it down to in my head (because I can’t have huge paragraphs going through my head while I’m running) is to lean after my trail leg leaves the ground, which I discovered is pretty difficult. As for my lead arm, I also attempted to correct this with it coming lower (“stabbing”), which also proved pretty difficult for me, I assume because my body is used to having to handle a set amount of torsion. In the past, I would say that my lead arm was a combination of factors 1 and 2. It came across my body, about to my opposite cheek, and it didn’t really come down afterwards. Today I had some trouble getting my hand to come low enough and finding the right elbow openness, my trail leg knee and foot hit my hand a lot at higher speeds.I assume that this is just from lack of practice of the technique.

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    Matt Gardner on #115926

    lean comes from the ground into the hurdle by projecting into it (anterior tilt) the trunk and hip lean continues from that.

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    Roswell on #115947

    lean comes from the ground into the hurdle by projecting into it (anterior tilt) the trunk and hip lean continues from that.

    Ok that makes sense.

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    Roswell on #115950

    Alright so I didn’t have time to post about my last workout, which was on Tuesday. At first I began with a speed trap workout in mind, BUT for whatever reason ( I suspect the massage Sunday has much and more to do with it) I was running incredibly slow. This first few 60mH times were:
    8.09
    8.06
    8.10
    Comparing these to my previous speed workout, I knew that this would be an unproductive speed day, so I decided to focus more on technique whilst coming out of the blocks. I don’t have any videos of the session, but suffice it to say that I had a lot of trouble trying to get my lead arm in exactly the correct position.

    As I mentioned in one my replies a bit earlier, I was having a lot of problems trying to get my lead arm to sweep arm and avoiding my trail leg at the same time. My trail leg would either hit my hand with its knee or its foot. However, since this has never been a problem before, I can only assume that I’m doing something different with my arm and that the kinks still need to be ironed out.

    Today, judging from how I felt in the morning (crappy) and my previous workout, I decided to mesh technique and speed endurance, using a 7 hurdle 5 step drill, preceded by a one step drill that was suggested to me by Tony Hartis.

    I found that the one step drill allowed me to focus on moving over the hurdle quickly, but since I only used 36″ hurdles, the angle of my trail leg coming through the hurdle was different than in typical circumstances, so I may raise them for next time.

    The 5 step workout I used spaced the hurdles out at 12.50m, and were at 39″. I still think that my lead arm is too high when my trail leg is coming through, and that it’s not sweeping effectively enough. Here are some videos:


    Additionally, I would like to mention that if anyone would like to see a specific angle or a more slow-motion version of the the videos next time, let me know, because I just kind of haphazardly put them together without much rhyme or reason.

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    Roswell on #115951

    Oh and as an addendum to Tuesday’s training, I also lifted –
    5×2 snatches up to 155 lbs
    4×3 one legged cleans onto box with 105 lbs
    3×8 one legged twisting abs

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    Matt Gardner on #115953

    Getting a little better with lead arm at points. Premature lean from the head and chest is causing you to sit low in posterior tilt at takeoff and killing your velocity into and over the hurdle.

    This video should start at hurdle 3 takeoff in slow-mo for Drut. He was 6’3″ range notice how hips don’t drop and at takeoff you could draw a line from takefoot to the head. Go back and watch the full speed footage (whole video is hurdle porn). Very good hurdling for the 1970s. You look more like a ? mark at takeoff negating your height and cutting off your ability to maintain as much as speed as you can over the hurdle. Some guys go head down (I generally discourage it), but you’re almost hurdling from your head an doing it before you ever leave even touch down your cut step and it’s checking your speed and takeoffs. Be more patient there and feel those hips stay high into the hurdle.

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    Matt Gardner on #115955

    Great video to see a great lead arm at end with head on shot

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    Matt Norquist on #115966

    Oh and as an addendum to Tuesday’s training, I also lifted –
    5×2 snatches up to 155 lbs
    4×3 one legged cleans onto box with 105 lbs
    3×8 one legged twisting abs

    What the hell is a one legged clean onto a box?

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    Roswell on #115972

    Thanks for those videos! They are actually very helpful. I’ve never trained with hurdlers better than me, so I don’t have a great concept of what being technically proficient looks like, other than youtube and the occasional high-level meet. I’ve never seen that Guy Drut video before, I like it a lot.

    one legged hang cleans onto box:

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    Roswell on #116078

    Ok! So it’s been a pretty unproductive several days. This is largely due to the fact that on Sunday I had a speed endurance workout and lifting session that obliterated my legs.

    Sunday I ran 5×9 hurdles at 8.94m and 39″, which wasn’t too bad, and I’ll have some videos up in a bit – I just reinstalled windows and now I have to get all my old programs back again.
    But I overdid the lifting :
    3xSuperset 5x Pullups with +25 lbs, 8x Low Rows 195 lbs, and 5x DB bench with 75 lbs DBs
    3xSuperset 5x Squats 225 lbs, 8x step ups each leg +80 lbs, and 5x one legged squats each leg with 105 lbs

    Partially this was too much because I haven’t done lots of those exercises in a while, and partially it’s because I superset them instead of chilling and letting it be an easy workout. Luckily it’s far enough out from my meet to the point where I don;t think that it’ll affect me too much.

    Today and yesterday I did light tempo because I don’t like hurdling when I’m not at 100% or near enough that I can hurdle maximally. I also managed to lift light today as well:
    4×2 rack snatches up to 135 lbs
    4×3 one legged hang cleans onto box 105 lbs
    4×5 hip abduction 170 lbs

    Hopefully I’m able to be back tomorrow running fast!

    Carl Valle
    Participant
    Carl Valle on #116080

    Thanks for those videos! They are actually very helpful. I’ve never trained with hurdlers better than me, so I don’t have a great concept of what being technically proficient looks like, other than youtube and the occasional high-level meet. I’ve never seen that Guy Drut video before, I like it a lot.

    one legged hang cleans onto box:
    [youtube]VKgd2JNBkWA[/youtube]

    Not a fan. I find no argument for it’s inclusion.

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    Matt Gardner on #116087

    More hurdling with good posture into the hurdle… great slow more here and I’d like to see the data from this one as well

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