Iskra Janusz 1. Opole University of Technology, 2. Academy of Physical Education in Katowice 3. Polish Athletics Association 400 m Hurdlers Winter (Indoor) Training Janusz Iskra curriculum vitae Personal: Born in 10. Apr 1959; 51 years before plane crash of Polish President Kaczyński lived in Rogoźnik (village near Katowice), Okrzei St. 127 work et Faculty of Physical Education and Physiotherapy, Opole University of Technology e-mail j.iskra@awf.katowice.pl Sport: Polish national coach (400m H) 1990-2003 best athletes: Pawel Januszewski (400-mH/48.17s), Krzysztof Mehlich (110- mh/13.40s), Ronald Mehlich (110-mH/13.44s), Zuzanna Radecka (200- m/22.96s) Science: Professor of sport sciences (final work - Optimisation of training in 400-m hurdles run (2012)
References (in English); Iskra J. 1991. Endurance in the 400 metres hurdles. New Studies in Athletics, 2: 43-50. Iskra J. 1995. The most effective technical training for the 110 metres hurdles. New Studies in Athletics: 51-55. Iskra J. 1999. Characteristics of the training of European 400 m hurdles champion. Modern Athlete and Coach, 3: 20-23. Iskra J. 1999. The training preparation of the European 400 m H champion. Track Coach, 147: 4691-4698. Iskra J., Widera J. 2001. The training preparation of the world junior 400 m hurdles champion. Track Coach, 156: 4980-4984, 4997. Iskra J., Walaszczyk A., Mehlich R.. 2006. Principles of 400m Hurdle Training. Track Coach 177, 5641-5643. Iskra J. 2012. Motor and technical performances and types of 400 metres hurdles training. New Studies in Athletics, 1-2, 6-16. Problem - introduction 400 meter hurdle race is one of one of few athletic competitions in which the starting period is limited to summer months - from May/June to early September. 400-m H indoor competitions are rather occasional part of season.this applies to competitions in Europe. The sports competition in the United States begins earlier (from march), and races in the Antipodes and RPA are held even earlier. The Central Europe climate allows taking typical training process for this competition only from April to the end of the race period. Running through the curve in indoor conditions is not possible, and low temperature and snow make impossible racing with high intensity in autumn and winter. Organizational and logistical obstacles force coaches to seek for appropriate forms of training. The objective of this study is to present the concept of a winter (indoor) 400m hurdles training.
Table 1 Pluses and minuses of indoor competitionin 400-m hurdle run Plus + Minus - 1. Special (anaerobic) preparation (flat running) 2. Possibilities to practice in warm climate 3. Psychical activity (positive for competition type) 1. Lack of time to full rhythm training 2. Short term to preparation to summer season 3. Psychical activity (negative for training type) 4. Danger of injuries 5. Difficulties in preparation to doublesummer season 400M HURDLERS INDOOR TRAINING CONCEPT ELEMENTS Organising the indoor 400m hurdlers training requires considering several factors. Among them, the most important are: 1. Training venue 2. Training infrastructure 3. Indoor races 4. Athlete s type 1. Knowledge and experience of the coach
1. Training venue Training in the winter period can take place in countries with low temperatures (i.a. Poland, Czech Republic, Slovakia) or in countries with warm climate in the preparation period (i.a. Australia or South Africa). Of course, the latter form of preparation applies only to the best athletes, who can bear the high costs of training abroad. Table 2. Training venues in 400m hurdlers winter training Venue Warm Altitude 1. Poland (Spała, Zakopane, Wisła); Also: Sweden, - - 2. Australia (e.a. Brisbane), California (USA), (e.a. Lanzalote), + - 3. St. Moritz (Switzerland), Font Romeu (France) - + 4. South Africa (e.a. Potchestroom) + +
2. Training infrastructure b) At that point, the most important thing is the indoor arena with oval track (such as in Spala, Poland) or the indoor straight running track. In the worst case, hurdlers perform their alternate training in gyms. In the case of training in different environmental conditions, it is important to have a stadium, cinder or grass running track. Round year training only on the tartan surface may affect higher risk of injures. If a hurdler performs his/her training in Poland, it is important to do some workouts in an undulated (mountainous) terrain. Table 3. Training infrastructure in winter preparation period Infrastructure Examples Indoor arena with oval track Seldom, in Spała and (only for WC 2014) Sopot 2. Indoor arena with straight track (more than 60 m) Sometimes 3. Gym/small indoor halls (30-40m) Mostly in physical education in schools 4. Outdoor stadium = park or forest Additionally in winter time
3. Indoor races This is the most important factor of a training strategy for 400m hurdler. When an athlete takes into account indoor races (usually on the distance of 400m), he/she has to realise double training program - indoor and summer. When the athlete focuses only on the main season, he/she can use winter period for endurance and strength training and the so called elements of the technique. Table 4 Outdoor and indoor achievements of 400mH 2013 World Championship finalists (men) RI = rhythm index = t400mh-t400m Hurdler Gordon J. Bekric E. Cisneros O. Sanchez F. Culson J. Hanne M. 400m H 47.69 48.05 47.93 47.25 47.72 48.50 400m (outdoor) 46.43 47.09 45.47 44.90 45.99 46.13 Personal best results (s) 1.26 0.96 2.46 2.35 1.73 2.37 RI 400m (indoor) - 48.34i - 46.68i - 47.41i 13.81/110mH 48.78i/400mH 50.94i/400mH Another Tinsley M. Clement K. Jackson B. Dutch J. 47.70 47.24 47.30 47.63 46.05 44.48 45.06-1.65 2.76 2.24-46.02i 44.58i 45.41i - 7.81i/60mH 13.77/110mH, 7.80i/60mH 7.94i/60mH 13.50/110mH, 7.71i/60mH RI = rhythm index = t400mh-t400m
Table 5. Outdoor and indoor achievements of 400mH 2013 World Championship finalists (women) RI = rhythm index = t400mh-t400m Hurdler 400m H 400m (outdoor) Personal best results (s) RI 400m (indoor) Another Hejnova Z. 52.83 51.90 0.93 51.27i 13.36/100mH, 8.25i/60mH Muhammad D. 53.83 52.75 1.08-13.33/100mH, 8,23i/60mH Demus L. 52.47 51.09 1.38 51.63i 12,96/100H, 8.11i/60mH Titimets A. 54.63 52.73 1.90 53.82i - Child E. 54.22 51.83 2.39 51.45i - Yaroshchuk A. 54.35 53.31 1.05 - - Shakes-Drayton 53.67 50.50 3.17 50.85i - Wilson N. 53.97 - -? 53.66i 12.79/100mH, 8.01i/60mH RI = rhythm index = t400mh-t400m 4. Athlete s type Indoor training depends on the hurdler s predispositions. Details are presented in the study by Iskra (2012). Table 6. Types of 400m hurdlers and indoor activities Type Athlete (examples) Indoor events 1. Technical Dutch Johnny (13.50/110mH) i60m H 2. Endurance Clement Kerron (44.48/400m) i400m 3. Rhythm Tinsley Michael (RI=1.65) -(?) 4. Versatile Hejnova Zuzana (100mH/400m, heptathlon) Demus Lashinda (100mH/400m) various
5. Knowledge and experience of the coach References a review Iskra J. 1994a. Indoor rhythm-training in hurdle race. Lekkkoatleta 5, pp. 20-21. (In Polish: Organizacja treningu rytmowego płotkarzy w warunkach halowych). Iskra J. 1994b. Rhythm training for hurdler 100 drills to proper organization of training activities. Trening 4, pp. 155-156. (In Polish: Trening rytmowy płotkarza 100 sposobów na właściwą organizację zajęć) Iskra J., Walaszczyk A., Mehlich R. 2006. Principles of 400 m hurdle training. Track Coach 177, pp. 5641-5643. Iskra J. 2012. Motor and technical performances and types of 400 metres hurdles training. New Studies in Athletics (26), pp. 1-2, 6-16. Iskra J. 2013. Advanced training in the hurdles Polish Athletic. Association, Opole University of Technology. 6. 400m hurdlers preparation ideas during indoor season - 4 types Having a variety of goals, facilities and predispositions of hurdles, 4 types of winter preparations can be distinguished (Table 7). Table 7. Possibilities of training organization for 400m hurdles in the winter period No. Characteristics Localisation: 1 Preparation for indoor races (400m) Environmental conditions (South Africa, Australia) 400m track (tartan + grass) 2 Preparation for indoor races (400m) Oval indoor arena 3 Preparation for the summer season (400mH) Environmental conditions (South Africa, Australia) 4 Preparation for the summer season (400mH) Indoor running track or gym and undulated terrain
First two concepts are for those athletes, who choose 400m indoor races, as a way of preparation for 400m hurdles competition in the summer season. The most successful proponents of this type of training are presented in Table 8. Table 8. Examples of 400m hurdles races in the indoor season Year Hurdler Distance Result Competitions 1966-1967 Dave Hemery (48,12) 600 y 500 y 1:09,8i 56.7i ieur Record ieur Record 1992 Stephane Diagana (47,37) 200 m 20.81i 1997 Shunji Karube (48,34) 400 m 45.76i iasr Record 1998 Ruslan Mashchenko (48,06) 400 m 45.90i 2004-2005 Kerron Clement (47,24) 400 m 60-m H 44.57i 7.80i iwr Record 2005, 2010 Bershawn Jackson (47,48) 400 m 2x1 m iusa Champion 2007 Angelo Taylor (47,25) 400 m 45.50i iusa Champion 2009 Marek Plawgo (48,12) 400 m ieur Champion Training goal is determined by adopting the most important (obligate) and additional training means; details are presented in Table 9. Table 9. Training means during indoor training Type Fundamental Obligate Additional 1 Special Endurance (400m) Rhythm Endurance Speed Endurance Speed Strength Strength and Endurance 2 Special Endurance (400m) Strength Endurance Speed-Interval Endurance Strength Speed Technique of Interval 3 Rhythm Endurance Tempo Endurance Strength Elements of technique Strength and Endurance Speed 4 Strength Endurance Tempo Endurance Elements of technique Rhythm-Interval Endurance General Endurance Flexibility Adopting the above mentioned concepts requires usage of selected groups of training means. Their gradation is presented in Table 9.
Detailed (exemplary) solutions within the winter microcycle (January) are shown in Tables 10-17. Table 10. An example of a training microcycle for 400m hurdles Type 1 (indoor competition preparation in warm climate conditions) Day Training mean Training details Mon Elements of speed + Speed endurance + Strength 2 x 100 m acceleration 30-60-30-60 max 3 x (30 m curve + 30 m straight) 2 x ( 30 m straight + 30 m curve) 200 m, V = 98% Abdominal muscles Back muscles Calf raises Tue Special Endurance 3 x 500 m, r = 12/20, V = 85/2 x 95% Wed Strength + Elements of technique Squat (100-130 kg) Clean (60-70 kg) Half-squat jumps (30-50 kg) Lunges (30 m, 30-50 kg) Jumping on the box (0-20 kg) After a strength drills - walk through the hurdles; (8-10h, 76-100 cm) Thu Fri Rhythm Endurance (long and interval) Run strength + Jumping Ability + Extensive Intervals 4 x 10 H (91 cm, 17,50 m, 7-8 strides) + 4H (91 cm, 17,50m, 8 strides), r = 2/12 1. 2 x 300 m skip A 2 x 200 m skip B 2 x 300 m bounding lr 2. 3 x 60 m A / weighted 3 x 60 m B / weighted 3 x 10 m jumps 3.10 x 100 m easy run on grass Sat Special Endurance 250 m + 350 m + 450 m, p = 15min, V = 95% 2 x 20 min constant run, r = stretching, 60 shot puts Sun Runs + Multiathlon in shot put Table 11. Variants of rhythm endurance training (warm climate + prepare to indoor competition in 400m) approach 7-8 strides (13-14m). Variant Characteristics Details I. Rhythm endurance 1 (long distance + repetition method) 4 x 12 H (91cm, 6 x 17.50m/7 strides + 5 x 19.00/8 strides), r = 12-15 (competition rhythm 13/14) II. Rhythm endurance 2 (long distance + interval method) 4 x [(150m flat, 90%) + (5 hurdles, 91cm, 17.80m 2 x left and right leg); r = 2-4 /10-12 III. Rhythm endurance 3 (medium distance + interval method) 5 x [(5 hurdles, 91cm, 13.50m, 5 strides) + (60m flat, 90%) + (5 hurdles, 91cm, 11.30m, 4 strides), r = 1-2 /10-12.
Table 12. An example of a training microcycle for 400m hurdles - Type 2 (indoor competition preparation in winter conditions) Day Training mean Details of training Mon Speed + Elements of technique 2 x 60 m acceleration 3 x 30 with max velocity 3 x (20 m max + 20 m low + 20 m max) jog trot with hurdles - 20 min Tue Special Endurance 500 m (85%) 2 x 350 m (95%) 500 m (85%), p = 12 Wed Strength + Extensive Intervals Squats for time (30-45 s, 50-60 kg) Half squats (130-140 kg) Clean (60-70 kg) Weight hanging (30-45 s, 15-25 kg) Weight rising (15-25 kg) 10x60m sprints, r=30s Thu Interval rhythm training Fri Special Endurance - Interval Sat Elements of technique + Strength 6 x (60 m run/90% + 4 H/91, 4 strides, 10 m) 6 x 10 bounding 2 x (2 x 200 m ), V = 85/95%, r = 3/10 2 x (2 x 150 m), V = 95/85%, r = 3/10 Technical intervals 6 x (60 m easy+ 4 hurdles with different interhurdle spaces; r = 1/6) Selected Strength-Training Exercises Sun Strength Endurance (terrain) + Prophylactic Strength 1. 3 x 300 m up-hill run 3 x 150 m skip A up-hill 3 x 150 m bounding up-hill 2. Abdominal and back muscles exercises Table 13. Variants of interval rhythm training (indoor hall + prepare to indoor competition in 400m) Variant Characteristics Details I. Hurdles + Speed 5 x [(60mH 4 hurdles, 11.00m, 4 strides, 91cm)] + (60m flat/90%) + (60mH 4 hurdles, 13.oom, 5 strides, 92cm). Competition rhythm 14/15. II. Hurdles + Endurance 4 x [(200m/90%) + (60mH 91cm, 11.00m, 4 strides)] + (60mH 91cm, 9.00m/3 strides), r = 1/15 Competition rhythm 14/15. III. Endurance + Hurdles 4 x [(150m/90%) + (60mH 4 or 5 strides rhythm)]+ (150m/90%), r=2/15 Competition rhythm 14 or 15.
Table 14. An example of hurdle microcycle, warm climate condition preparation for 400mH races type 3 Day Training mean Details of training Mon Strength + Elements of speed 2 x 100 m accelerations, 4 x 30 m Crouch Starts General strength (heavy weight, medium number of repeats) Same as 1. Tue Long Rhythm Endurance 3 x 12h (450 m, H), r = 15, run 13,72m Wed Strength Endurance 3 x 300 m skip A 3 x 300 m bounding 3 x 200 m skip B 3 x (100A+100B+100 bounding) Thu Elements of technique + Strength March (100cm) + Jog through the hurdle on the track curve General Strength (high number of repeats, medium weights) Same as 1. Fri Long Rhythm Endurance (Interval) 4 x 2 x 6h (run-in - 13,72 m), r = 2/12 Sat Tempo Endurance (Long) 8 x 3 min, V = ~ 800 m, r = 3-5 (various drills) Sun Tempo-Interval Endurance (medium) 4 x (300+300), r = 2/8, V = 85/90 4 x (3000+300), r = 3/8, V = 90/85 Table 15. Variants of long rhythm training (warm climate + prepare only to summer season). Variant Characteristics Details I. Only Hurdles (modified/classic) 3 x 12 hurdles (6 x 34.5m/competition rhythm + 5 x ~17.50m/7 strides), r = 15-20 Competition rhythm 14/15 II. Hurdles + Flat 12 hurdles (approach 20-35m, 34.00-34.00m, competition rhythm) + (450m flat/90%) + (12 hurdles (as 1). III. Flat + Hurdles 450m flat (90%) + 450mH (12 hurdles, 34.50m, competition rhythm) + (350m flat (90-95%), r = 15-20m.
Table 16. An example of 400m hurdle training microcycle - Type 4 (domestic training for 400mH summer races) Day Training mean Details of training Mon Elements of Technique + Elements of Speed + Medicine balls + Flexibility Tue Strength Endurance (terrain) March through hurdles (91-100 cm) - also with weight Crouch Starts 4-6 x 20-30 m Exercises with medicine balls Uphill runs 5 x 300 m Uphill bounding 5 x 200m 15 min continuous run Wed Long Tempo Endurance 4 x (800+400), r = 6-8, V = 85% Thu General Strength Isometric squats, 2. Dynamic squats, 3. Clean, 4. Weight hanging, 5. Weight rising, 6. Back muscles (isometric), 7. Abdominal muscles, 8 Arm workouts with weight Fri Element of Technique + Elements of Speed + Medicine balls + Strength Sat Strength Endurance - outdoor track Sun Medium Tempo Endurance Shuttle runs Skips with medicine ball (10 x 20-30 m) Medicine ball throws Abdominal and back muscles 4 x (100A+100B+100 bounding + 100 acceleration), r = of jog 4 x as above - without brake for a jog 3 x 300 m, r = 8, V = 85% 2 x 300 m, r = 10, V = 90% 3 x 300 m, r = 8, V = 85% Variants of elements of technique trainings Table 17. Variants of elements of technique training (indoor hall + prepare only to summer season) Variant Characteristics Details I. Technique (classic lead and trail legs) 1. Marches over hurdles (hands forward 4x10h, 91cm, LLx2 + TLx2 + Cx2 all right and left leg). 2. Jog over hurdles (4x8h, 91-100cm, 3 strides, 6-7.50m, both legs) 3. Marches over hurdles (with hands, 100cm, all 2x10h). II. Technique + Endurance 6 x (200m/85%, r = 1 min + 60mH 4 strides) + r = 1 min + marches over hurdles with weights or in sand), r = 6-8 min III. Technique + Strength Strength (1 set): isometric squats, clean, weight hanging, back and abdomen muscles, feet press. Marches over hurdles (with weights in hands, 100cm) As 1 Jog over hurdles (100cm) As 1 Marches over hurdles (91cm, without weights). LL lead leg, TL trail leg, C - centre
Examples of training units in late winter The question is: outdoor or indoor Long rhythm Plan (outdoor): 3 x 12 hurdles (XIthH-395m, XIIthH-430m, 14 strides); r=30. Accomplishment (indoor):4 x [100m/95% + 100m/90% + 5 hurdles (91cm, 19.50m, 8 strides, running-up 13.72m); r=1-1.5 Short/medium rhythm Plan (outdoor): 2 x 2H + 2 x 5H + 2 x 3H (13-14 strides rhythm, high start/4 runs and starting from blocks/2 runs). Accomplishment (indoor): 5 x [(5 hurdles, 91cm, 17.50m, 7 strides, running-up 13.72m) + (5hurdles (5 hurdles, 91cm, 19.40m, 8 strides, running up 13.72m); r = 1/12 two tracks of opposite direction ( canoe ). c.d. Examples of training units in late winter The question is: outdoor or indoor Medium rhythm + Special endurance Plan (outdoor): 2 x 300m H (hurdles I-IV + running to 300m, V = 95%) + 2 x 300 m hurdles (flat run to 185m + hurdles V-VIII, V=95%) + 300m (flat,v=95%); r=12-15. Accomplishment (indoor): 5 x [(100m, 95%) + (5 hurdles, 91cm, 19.20m, 8 strides, running up 13.72m) + (100m, V = 95%)], r = 30 /10-15. Special endurance (classical/interval) Plan (outdoor): 500m (delicately and loosely, t = 1 10 ) + 200m (V = 95%) + 300m (delicately, t = 37 ) + 200m (V = 95%) + 150m (V = 95%). Accomplishment (indoor): 2 x (100m bounding + 100m/90% + 100m/95%) + 100m/100%), r = 1/10-12 + 2 x (100m/100% + 100m/95% + 100m/90% + 100m bounding)
7. Final remarks These examples being presented above should be used as an inspiration rather than a complete guide to success. The objective of this work was to show that there are many ways to achieve success (=record score for a 400mH during summer season). The final effect is dependent from the athlete s talent and adoption of the right training concept. Thank you for note Thank you for note Janusz Iskra j.iskra@awf.katowice.pl