Hurdling: Weight Training Programs

Hurdling: Tricks of the Trade

Weight Training Programs

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Note: For best performance stop lifting one week before your most important competition; Conference, Districts, Regionals, State, or Nationals. Strength gained during lifting will be maintained for about a month without lifting, so you can stop lifting a week before Conference and have the same strength at State.
Program #1: Basic Strength Increase or Speed Increase
In Season Weight Training: 6 to 8 weeks
Day 1	Day 3	Day 5
Bench Press Incline Bench Press Squat Leg Curl Lunge Crunch Hanging Knee-Ups	Straight Bar Curl Tricep Extension Military Press Lateral Dumbbell Lift Crunch Incline Sit-ups	Bench Press Incline Bench Press Jump Rope Crunch Sit-ups
To Increase Power - To Increase Speed - How much weight? Increasing weight:	use 3 set of 3 to 6 reps. use 3 sets of 13 to 15 reps (leg exercises 8 to 15 reps). - Start with a weight that you can do reps within the range listed (Example: between 3 and 6, between 13 and 15, or between 8 and 15). - Increase weight when you can do 3 sets of the high rep listed (3 to 6, 13 to 15, or 8 to 15.
Program #2: Toning and Strength Increase or Speed Increase
In Season Weight Training: 6 to 8 weeks
Day 1	Day 3	Day 5
Flat Dumbbell Press Incline Dumbbell Press Flat Dumbbell Flies Squat Leg Curl Lunge Crunch Hanging Knee-Ups	Dumbbell Hammer Curl Tricep Pressdown (cable or rope) Lat PullDown Pull Ups Crunch Incline Sit-ups	Flat Dumbbell Press Incline Dumbbell Press Flat Dumbbell Flies Jump Rope Crunch Sit-ups
To Increase Power - To Increase Speed - How much weight? Increasing weight:	use 3 set of 3 to 6 reps. use 3 sets of 13 to 15 reps (leg exercises 8 to 15 reps). - Start with a weight that you can do reps within the range listed (Example: between 3 and 6, between 13 and 15, or between 8 and 15). - Increase weight when you can do 3 sets of the high rep listed (3 to 6, 13 to 15, or 8 to 15.

Program #1: Basic Strength Increase or Speed Increase
Off Season Weight Training: 6 to 8 weeks
Day 1	Day 3	Day 5
Bench Press Incline Bench Press Flat Dumbbell Flies Squat Leg Curl Straight Leg Deadlift Lunge Crunch Hanging Knee-Ups	Straight Bar Curl Dumbbell Hammer Curl Tricep Extension Tricep Pressdown (cable or rope) Military Press Lateral Dumbbell Lift Lat PullDown Crunch Incline Sit-ups	Bench Press Incline Dumbbell Press Flat Dumbbell Press Dead Lift Cleans Jump Rope Crunch Sit-ups
To Increase Power - To Increase Speed - How much weight? Increasing weight:	use 3 set of 3 to 6 reps. use 3 sets of 13 to 15 reps (leg exercises 8 to 15 reps). - Start with a weight that you can do reps within the range listed (Example: between 3 and 6, between 13 and 15, or between 8 and 15). - Increase weight when you can do 3 sets of the high rep listed (3 to 6, 13 to 15, or 8 to 15.
Program #2: Toning and Strength Increase or Speed
Off Season Weight Training: 6 to 8 weeks
Day 1	Day 3	Day 5
Flat Dumbbell Press Incline Dumbbell Press Flat Dumbbell Flies Push-Up Squat Leg Curl Lunge Crunch Hanging Knee-Ups	Dumbbell Hammer Curl Reverse Curl Tricep Pressdown (cable or rope) Lat PullDown Lateral Dumbbell Lift Seated Dumbbell Press Pull Ups Crunch Incline Sit-ups	Flat Dumbbell Press Incline Dumbbell Press Flat Dumbbell Flies Dead Lift Straight Leg Deadlift Jump Rope Crunch Sit-ups
To Increase Power - To Increase Speed - How much weight? Increasing weight:	use 3 set of 3 to 6 reps. use 3 sets of 13 to 15 reps (leg exercises 8 to 15 reps). - Start with a weight that you can do reps within the range listed (Example: between 3 and 6, between 13 and 15, or between 8 and 15). - Increase weight when you can do 3 sets of the high rep listed (3 to 6, 13 to 15, or 8 to 15.

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