Training Tips for Masters Hurdlers
Last year I had the good fortune to work with a master;s hurdler who was training for the National Championships that took place this past July. Because we lived many states away from each other, I sent him workouts and he reported back to me on how the workouts were going, and he also sent me video on occasion to analyze.
Though I’d worked with master’s athletes a few times in the past, this was my first time doing so extensively. Through the process, I learned a lot about the needs of master’s athletes and how training methods need to be adapted to provide for injury prevention, and to accommodate the sometimes hectic work schedule of an adult whose training time is limited. Here are some of the lessons I learned along the way, and hopefully they can help master’s athletes out there who are preparing for the 2016 season.
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Hurdle infrequently, and ease into it
Unfortunately, the part of training that is most fun is also the part that can put the most strain on the muscles, causing injuries that can sabotage the whole training process. Groin strains, hamstring strains, lower back pain, and similar type injuries tend to linger longer for the master’s athlete than for the younger folks in their teens and twenties. A mild groin or hamstring strain in November can easily linger for months. For that reason, hurdling should be introduced into the training regimen probably two months after training has begun. And then, hurdling should be introduced gradually.
My advice would be to begin with drills that will loosen up the hips (walk-overs, side drills, over and unders, etc.), before doing any actual hurdling. Then, when it’s time to hurdle, start with the hurdles low, spaced closely together, and re-introduce yourself to the rhythm of the race. Gradually, as you get closer to competitions, move the hurdles further out and raise them, as your body will allow. If your body is not ready to race, then don’t race. Or compete in other events until you know your body is ready to handle a hurdle race.
How often should the sprint hurdler hurdle per week? I would suggest one full-blown hurdle workout per week, along with drilling an additional once or twice a week. The drills should specifically address flaws in mechanics, and the workouts should focus on incorporating more and more speed as the season goes on. Master’s hurdlers’ technique should already be more or less established, so it’s better to err on the side of caution by doing too little technique work that too much.
For the 400 hurdler, any hurdle-specific work can wait until the spring, really, although some drill work in the winter would be appropriate to ensure that the body is ready to go over hurdles by the spring. The general rule is, don’t put any unnecessary pounding on your legs if you can avoid it.
Get the core strong
When it comes to injury prevention, the most important thing for the master’s hurdler is maintaining a strong, firm, flexible core. Such work should begin at the onset of a training program. It would include not only ab work (crunches, planks, leg lifts, med ball twists, etc.), but also hip flexor exercises, groin-strengthening exercises, lower-back-strengthening exercises, and glute/upper hamstring exercises. Many exercises can be done at first without weights, or maybe with just ankle weights, before hitting the weight room. In some cases, if time will not allow for actual time in the gym, then investing in dumbbells would be a wise idea so that exercises can be done in the convenience of one’s house. To me, that can often be a more practical option for the master’s athlete busy living the life of a parent and spouse while holding down a full-time job.
As hurdlers get older, the strain on the hip flexors, groin, and lower back get harder to bear. Even while sprinting, the work these muscles do is more pronounced. Adding in a day or two of yoga or Pilates, focusing on exercises or poses that specifically target the core would be a good idea, and one that I suggest.
Run and cross-train
I’d say that for the 400 hurdler especially, but also for the sprint hurdler, the running workouts can serve as good indicators of the progress you’re making, and can let you know when you’re ready to race, and how well should be able to perform in a race. Asking a master’s athlete to do hill workouts may be a bit much, but track workouts should still be part of the regular routine. What the workouts are specifically depends on the athlete and on how his or her body responds. I know that with the athlete I helped last year, I had him doing 500’s once a week, but those workouts were always of lower quality than his 200’s and 300’s on other days. So I had him drop the 500’s and add more reps to the other workouts, which worked out fine. We still got in the total volume we were looking for, and he knew what he could expect to accomplish come race day. Similarly, in the spring, he responded very well to the 200 doubles workout, but not so well to 400’s. So we adapted accordingly.
As for speed, that should be incorporated gradually as well. Too fast too soon increases the chance of injury. Running workouts in the fall should be no faster than 80% of full speed before increasing in intensity as the season goes on. Workouts should not be at 95% of full speed until preparing for championship races.
As for cross-training, it’s just a good idea for the master’s athlete to get in a quality workout that doesn’t require pounding. So a long bicycle ride could replace a cardio run for the 400 hurdler, and some time doing speed work on an exercise bike could replace a sprint workout for the sprint hurdler. If a pool is available, then swimming workouts can serve as excellent replacements for running workouts. The aim is to cross-train in such a way that decreases impact. So playing basketball or soccer wouldn’t be a good idea.
Work around work
For master’s athletes, it’s important to develop a training program that makes allowances for their work schedule. With the athlete I was working with last year, his work schedule and travel schedule didn’t allow him to train more than four days a week, so we targeted certain workouts – usually two per week – as being the ones that he had to do. We used these workouts to mark progress and to let us know what we needed to work on. Other workouts could be replaced with cross training, a cardio run, or something similar to keep the body moving. For me, once the hurdle workouts were being incorporated into the training regimen, then one day a week had to be a hurdle workout. Too much time away from the rhythm development necessary to compete effectively could make all other progress pointless. Because if a hurdler isn’t ready to hurdle, it doesn’t matter how strong, fit, or fast he or she is otherwise.
Ice ice baby
What’s true for younger athletes is even truer for master’s athletes. Ice is not a cure-all, but it is still the most effective means of injury preventative body maintenance. Know your body, and know which muscles need to be iced, and ice them after every workout, not just when you actually feel pain.
Conclusion
Hopefully these helpful hints will give the master’s athletes out there some guidance in devising a training plan that fits your lifestyle and your goals. Happy hurdling to all of you!
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