Downward Ladder Workout

This workout is designed as a lactic acid workout for the 400 meter hurdler. I always say that it doesn’t take a long time to feel a whole lot of pain. This workout can be completed in under 30 minutes, but it is very demanding, and should only be incorporated into the training program after a solid foundation has already been established.

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The Workout:

• 1×600
• 1×500
• 1×400
• 1×300
• 1×200

Recovery:

Rest periods will decrease after each rep.

• 5:00 rest after the 600
• 4:00 rest after the 500
• 3:00 rest after the 400
• 2:00 rest after the 300

Target times for each rep should be demanding. This is not a high volume workout. Each rep should be within 85-90% of full speed. Each individual athlete should be given his or her own individual target times. Don’t give one target time for the group as a whole.

The decreasing rest periods, combined with the speed, make the workout very challenging. While with  most workouts I’m willing to vary the recovery periods if athletes are struggling, that is not the case with this workout. This one almost serves the purpose of a test workout that allows me as the coach to know where my athletes’ fitness level is at this point in the season.

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