Generalized and Customized Workout Plans

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Generalized Workout Plans

The generalized workout plans below are geared toward the high school athlete, but can fit the needs of hurdlers at any level. Purchased workout plans will be emailed to you in PDF format within 24 hours of purchase. If at any time you need further explanation about a specific workout or have any question of any sort, please email me at stevemcgill@hurdlesfirst.com and I will either answer your question through email or arrange with you a time to talk.

 

The fall workouts generally cover September – November. They are designed to establish an overall endurance and strength base, solidify efficient sprint mechanics, establish a hurdling conditioning base, and address major hurdling technical flaws. Most workouts are done in flats, and the weight routines emphasize heavy volume over heavy weight.

 

The winter workouts generally cover December – February. They are designed with the assumption that athletes will be competing indoors, but planning to peak outdoors, at the end of the spring season. Which means that the winter workouts for a 100/110m hurdler will be designed for preparing for that race, even if they’re competing in the 55 or 60 meter hurdles indoors. In the winter, volume decreases (on the track and in the weight room) while speed and weight increase (on the track and in the weight room, respectively), and hurdle workouts become more race specific, although with still a significant amount of volume.

 

The spring workouts generally cover March – May. They are designed to prepare athletes for the championship races in the last weeks of the outdoor season. Almost all workouts are done in spikes, hurdle workouts grow increasingly race-specific, volume gradually decreases while speed increases to near race pace. Weight room workouts emphasize weight over volume, then gradually taper.

 

For Athletes Specializing in the 100/110m Hurdles:

$70.00            12-week Fall Workout Plan

$100.00          12-week Fall Workout Plan with Weight Program and Diet Plan

$70.00            12-week Winter Workout Plan

$100.00          12-week Winter Workout Plan with Weight Program and Diet Plan

$70.00            12-week Spring Workout Plan

$100.00          12-week Spring Workout Plan with Weight Program and Diet Plan

$180.00          36-week Workout Plan Covering Fall, Winter, and Spring

$210.00          36-week Workout Plan Covering Fall, Winter, and Spring with Weight Program and Diet Plan

To order a 100/110m Workout Plan

Click Here

 
 
For Athletes Specializing in the 300/400m Hurdles:

$70.00            12-week Fall Workout Plan

$100.00          12-week Fall Workout Plan with Weight Program and Diet Plan

$70.00            12-week Winter Workout Plan

$100.00          12-week Winter Workout Plan with Weight Program and Diet Plan

$70.00            12-week Spring Workout Plan

$100.00          12-week Spring Workout Plan with Weight Program and Diet Plan

$180.00          36-week Workout Plan Covering Fall, Winter, and Spring

$210.00          36-week Workout Plan Covering Fall, Winter, and Spring with Weight Program and Diet Plan

To order a 300/400m Workout Plan

Click Here

 
 
For Athletes Competing in both the 100/110m Hurdles and 300/400m Hurdles:

$70.00            12-week Fall Workout Plan

$100.00          12-week Fall Workout Plan with Weight Program and Diet Plan

$70.00            12-week Winter Workout Plan

$100.00          12-week Winter Workout Plan with Weight Program and Diet Plan

$70.00            12-week Spring Workout Plan

$100.00          12-week Spring Workout Plan with Weight Program and Diet Plan

$180.00          36-week Workout Plan Covering Fall, Winter, and Spring

$210.00          36-week Workout Plan Covering Fall, Winter, and Spring with Weight Program and Diet Plan

To order a Double-Event Workout Plan

Click Here

 
 
Customized Workout Plans

If you would prefer customized workouts in addition to or instead of the workout plans above, we can provide you with weekly (7 days), monthly (4 weeks), or phase-based (8 weeks) workout plans designed to fit your specific needs. You can choose from the options below. Upon receiving your order, we will contact you via email to discuss details of your needs and to develop a plan. We will continue to communicate with you through email, phone, and Skype as necessary until the plan is completed. All customized plans come with weight program and diet plan, if desired.

 

$20     1-Week Workout Plan.

$60     4-Week Workout Plan.

$100   8-Week (Phase One) Workout Plan.

$150   16-Week (Phases One and Two) Workout Plan.

$200   32-Week (Phases One, Two, and Three) Workout Plan.

$250   48-Week (Phases One Through Four) Workout Plan.

To order a Custom Workout Plan

Click Here

 
 
If you’re debating over which workout plan to go with, consider the following:

Generalized workout plans are primarily designed for those athletes and coaches who lack a sense of direction and want an effective, reliable workout plan that can serve as a useful guide throughout the season. It can also benefit those coaches and athletes who already have a good idea as to what you’re doing, but you want some workouts you can incorporate into your training regimen.

The shorter customized plans – 1-week or 4-week – make the most sense if you’re getting ready for a big meet and you want to make sure you don’t waste a workout as you prepare to peak at the right time. The customized 8-Week phase-based plans are for those who are looking for precise, guided workouts that fit your specific needs throughout the training and competition process. Each of the 8-week plans focuses on one of the following four phases:

 

Phase One:               General conditioning Phase (October-November)

Phase Two:               Speed development Phase (December-January)

Phase Three:            Competition Phase (February-March)

Phase Four:              Peak Phase (April-May)

 

The dates would be adjusted to fit your needs, based on when you want to peak. If you want to peak in mid-June, for example, then phase one would begin in mid-October instead of the beginning of October. If you want to peak for indoors and outdoors, then the earlier phases would be shorter so that you can gete to phase four at the end of the indoor season, and then again at the end of the outdoor season.

To view ALL order options on one page

Click Here

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