20 Week Hurdle Training Program

HURDLES TRAINING PLAN

Title: Hurdles Training Plan - 20-Week Periodized Program

Description:

Complete 20-week training program for 110m/100m hurdle athletes, built on the a proven track and field system. Develops the unique combination of speed, mechanics, and technique required for elite hurdling performance.

What You Get:

• Full periodized 20-week progression from prep through peak
• Integrated sprinting foundation (hurdlers are sprinters first)
• Hurdle-specific mechanics and technical work
• Week-by-week structure with day-by-day detail
• Proven system from Big Ten hurdlers

The Program Includes:
✓ Acceleration and maximum velocity development (approach to hurdles)
✓ Wicket and mechanics training for hurdle-specific technique
✓ Multi-jump progressions for explosive leg drive
✓ Periodized strength with hurdle-specific emphasis
✓ Plyometric work targeting elastic power for hurdle clearance
✓ General conditioning adapted for hurdle demands
✓ Sprint mechanics foundation + hurdle-specific integration
✓ Built-in recovery weeks for technical quality

BONUS INCLUDED:
✓ Full Inventory Sheet - all circuits and warmups used in the program
✓ Wicket Spacing Guide - precise measurements for all wicket progressions and technical work

VIDEO DEMONSTRATIONS:
Most circuits and exercises are demonstrated on the Pirate Ship Athletics YouTube channel (@PirateShipAthletics).

Who This Is For:

• Hurdlers at high school, collegiate, or post-collegiate level
• Coaches building hurdle training programs
• Athletes wanting a system that balances speed and technique
• Programs transitioning to evidence-based hurdle development

Format: PDF, one week per page, landscape layout for printing and field use.