Hurdles Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

The Hurdles Workout Plan is a unique and comprehensive hurdle training program designed to make you faster than you ever thought possible. Training for hurdles takes more than just practice on the track. By understanding the way the body synergistically uses different muscle groups to propel the ... more

The Hurdles Workout Plan is a unique and comprehensive hurdle training program designed to make you faster than you ever thought possible. Training for hurdles takes more than just practice on the track. By understanding the way the body synergistically uses different muscle groups to propel the body over hurdles, it is possible to train off the track to increase performance on.

The Physiology of Hurdle Training

Powerful legs are certainly responsible for great success in the hurdles. However, other muscles of the body play a critical role in perfect form, timing, and speed. Specifically, the chest, shoulders, and core are crucial to functional and performance-based hurdle workouts.

The Hurdles Workout Program Design

Three non-sequential days a week is what this training calls for. The legs, chest, and core muscles will make up the first and last workouts of the week, with an arm and shoulder routine placed in the middle. Generally, you will use higher repetition ranges for most exercises. This helps build faster, more endurance-biased muscles.

Your primary goal for the hurdle exercises is speed. By performing explosive movements, you recruit and condition your fast-twitch muscle fibers, which are responsible for faster, more powerful moves. Therefore, attempt to perform all the exercises in a quick manner, but never compromise form, or use too much weight, as this could bring on major injury and setbacks.

Burn, Burn, Burn

Track and field hurdles training involves really firing up the muscle fibers. Embrace the burn that comes as a result of this type of training. If you have not trained this way before, you are certain to experience a degree of discomfort, especially in the beginning. Force yourself mentally to break through any limits you may think you have, though, and you will get better every time.

You will be taking very short rests, and should not rest longer than prescribed to gain all the potential benefits the hurdles workout program has to offer. Be prepared for hurdle drills for speed, as well, such as a nine minute varying jump rope sequence with no break in the final workout of the week. Pushing through this routine will undoubtedly make you want to collapse, but will also give you the competitive edge you will see and feel on the track.

Stay Flexible or Pay the Price

Between training for hurdles in the gym and on the track, your legs will be tested to their limits. Stretching and hydration are non-negotiable. A competitive hurdler should stretch a minimum of before and after every workout, as well as once a day on non-training days. Leg muscle injuries can take you out of competition indefinitely and are easily avoided with proper care.

Whether future Olympian or just a competitive athlete, the hurdles workout program is a no-nonsense plan to make you faster and more fluid in practice and competition. Explosiveness and speed are the keys to conquest when fractions of seconds separate victor from runner-up, and the Hurdles Workout Plan has the recipe for both.

Hurdles Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Hurdles Workout Plan

Hurdles Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

The Hurdles Workout Plan is a unique and comprehensive hurdle training program designed to make you faster than you ever thought possible. Training for hurdles takes more than just practice on the track. By understanding the way the body synergistically uses different muscle groups to propel the ... more

The Hurdles Workout Plan is a unique and comprehensive hurdle training program designed to make you faster than you ever thought possible. Training for hurdles takes more than just practice on the track. By understanding the way the body synergistically uses different muscle groups to propel the body over hurdles, it is possible to train off the track to increase performance on.

The Physiology of Hurdle Training

Powerful legs are certainly responsible for great success in the hurdles. However, other muscles of the body play a critical role in perfect form, timing, and speed. Specifically, the chest, shoulders, and core are crucial to functional and performance-based hurdle workouts.

The Hurdles Workout Program Design

Three non-sequential days a week is what this training calls for. The legs, chest, and core muscles will make up the first and last workouts of the week, with an arm and shoulder routine placed in the middle. Generally, you will use higher repetition ranges for most exercises. This helps build faster, more endurance-biased muscles.

Your primary goal for the hurdle exercises is speed. By performing explosive movements, you recruit and condition your fast-twitch muscle fibers, which are responsible for faster, more powerful moves. Therefore, attempt to perform all the exercises in a quick manner, but never compromise form, or use too much weight, as this could bring on major injury and setbacks.

Burn, Burn, Burn

Track and field hurdles training involves really firing up the muscle fibers. Embrace the burn that comes as a result of this type of training. If you have not trained this way before, you are certain to experience a degree of discomfort, especially in the beginning. Force yourself mentally to break through any limits you may think you have, though, and you will get better every time.

You will be taking very short rests, and should not rest longer than prescribed to gain all the potential benefits the hurdles workout program has to offer. Be prepared for hurdle drills for speed, as well, such as a nine minute varying jump rope sequence with no break in the final workout of the week. Pushing through this routine will undoubtedly make you want to collapse, but will also give you the competitive edge you will see and feel on the track.

Stay Flexible or Pay the Price

Between training for hurdles in the gym and on the track, your legs will be tested to their limits. Stretching and hydration are non-negotiable. A competitive hurdler should stretch a minimum of before and after every workout, as well as once a day on non-training days. Leg muscle injuries can take you out of competition indefinitely and are easily avoided with proper care.

Whether future Olympian or just a competitive athlete, the hurdles workout program is a no-nonsense plan to make you faster and more fluid in practice and competition. Explosiveness and speed are the keys to conquest when fractions of seconds separate victor from runner-up, and the Hurdles Workout Plan has the recipe for both.

Workout Goals

  • Gain Strength
  • Get Toned

Equipment Needed

  • Barbell
  • Incline Bench
  • Jump Rope
  • Dumbbells
  • Squat Rack
  • Exercise Mat
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hip Flexors / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This hurdles workout is going to make you stronger but its main focus is to make your faster. Lifting at higher repetitions will help you to build muscle endurance and improve your fast twitch muscles.

Chest, shoulders, core and of course strong legs are crucial for propelling your body forward and over the hurdles. Your shoulders and chest work together to propel your body as you swing your arms.

For all of the exercises make sure that you are lifting explosively. Have good form while lifting but try and explode the weight upwards. Also make sure that you are following the time in between sets, don't go over the designated rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Groin secondary Outer thighs secondary Lower back secondary Chest primary Calves primary Biceps primary Shoulders primary Abs primary Hip flexors primary Hamstrings primary Triceps primary Quads primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This hurdles workout is going to make you stronger but its main focus is to make your faster. Lifting at higher repetitions will help you to build muscle endurance and improve your fast twitch muscles.

Chest, shoulders, core and of course strong legs are crucial for propelling your body forward and over the hurdles. Your shoulders and chest work together to propel your body as you swing your arms.

For all of the exercises make sure that you are lifting explosively. Have good form while lifting but try and explode the weight upwards. Also make sure that you are following the time in between sets, don't go over the designated rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Groin secondary Outer thighs secondary Lower back secondary Chest primary Calves primary Biceps primary Shoulders primary Abs primary Hip flexors primary Hamstrings primary Triceps primary Quads primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
Default
Calves / Intermediate
00:01:30
-- -- 00:01:30 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
Exercise thumb
Calves / Expert
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
Default
Calves / Expert
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
Default
Abs / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This hurdles workout is going to make you stronger but its main focus is to make your faster. Lifting at higher repetitions will help you to build muscle endurance and improve your fast twitch muscles.

Chest, shoulders, core and of course strong legs are crucial for propelling your body forward and over the hurdles. Your shoulders and chest work together to propel your body as you swing your arms.

For all of the exercises make sure that you are lifting explosively. Have good form while lifting but try and explode the weight upwards. Also make sure that you are following the time in between sets, don't go over the designated rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Groin secondary Outer thighs secondary Lower back secondary Chest primary Calves primary Biceps primary Shoulders primary Abs primary Hip flexors primary Hamstrings primary Triceps primary Quads primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hip Flexors / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This hurdles workout is going to make you stronger but its main focus is to make your faster. Lifting at higher repetitions will help you to build muscle endurance and improve your fast twitch muscles.

Chest, shoulders, core and of course strong legs are crucial for propelling your body forward and over the hurdles. Your shoulders and chest work together to propel your body as you swing your arms.

For all of the exercises make sure that you are lifting explosively. Have good form while lifting but try and explode the weight upwards. Also make sure that you are following the time in between sets, don't go over the designated rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Groin secondary Outer thighs secondary Lower back secondary Chest primary Calves primary Biceps primary Shoulders primary Abs primary Hip flexors primary Hamstrings primary Triceps primary Quads primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This hurdles workout is going to make you stronger but its main focus is to make your faster. Lifting at higher repetitions will help you to build muscle endurance and improve your fast twitch muscles.

Chest, shoulders, core and of course strong legs are crucial for propelling your body forward and over the hurdles. Your shoulders and chest work together to propel your body as you swing your arms.

For all of the exercises make sure that you are lifting explosively. Have good form while lifting but try and explode the weight upwards. Also make sure that you are following the time in between sets, don't go over the designated rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Groin secondary Outer thighs secondary Lower back secondary Chest primary Calves primary Biceps primary Shoulders primary Abs primary Hip flexors primary Hamstrings primary Triceps primary Quads primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
Default
Calves / Intermediate
00:01:30
-- -- 00:01:30 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
Exercise thumb
Calves / Expert
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
Default
Calves / Expert
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
Default
Abs / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This hurdles workout is going to make you stronger but its main focus is to make your faster. Lifting at higher repetitions will help you to build muscle endurance and improve your fast twitch muscles.

Chest, shoulders, core and of course strong legs are crucial for propelling your body forward and over the hurdles. Your shoulders and chest work together to propel your body as you swing your arms.

For all of the exercises make sure that you are lifting explosively. Have good form while lifting but try and explode the weight upwards. Also make sure that you are following the time in between sets, don't go over the designated rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Groin secondary Outer thighs secondary Lower back secondary Chest primary Calves primary Biceps primary Shoulders primary Abs primary Hip flexors primary Hamstrings primary Triceps primary Quads primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Abs / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hip Flexors / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This hurdles workout is going to make you stronger but its main focus is to make your faster. Lifting at higher repetitions will help you to build muscle endurance and improve your fast twitch muscles.

Chest, shoulders, core and of course strong legs are crucial for propelling your body forward and over the hurdles. Your shoulders and chest work together to propel your body as you swing your arms.

For all of the exercises make sure that you are lifting explosively. Have good form while lifting but try and explode the weight upwards. Also make sure that you are following the time in between sets, don't go over the designated rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Groin secondary Outer thighs secondary Lower back secondary Chest primary Calves primary Biceps primary Shoulders primary Abs primary Hip flexors primary Hamstrings primary Triceps primary Quads primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This hurdles workout is going to make you stronger but its main focus is to make your faster. Lifting at higher repetitions will help you to build muscle endurance and improve your fast twitch muscles.

Chest, shoulders, core and of course strong legs are crucial for propelling your body forward and over the hurdles. Your shoulders and chest work together to propel your body as you swing your arms.

For all of the exercises make sure that you are lifting explosively. Have good form while lifting but try and explode the weight upwards. Also make sure that you are following the time in between sets, don't go over the designated rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Groin secondary Outer thighs secondary Lower back secondary Chest primary Calves primary Biceps primary Shoulders primary Abs primary Hip flexors primary Hamstrings primary Triceps primary Quads primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Calves / Beginner
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
Default
Calves / Intermediate
00:01:30
-- -- 00:01:30 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
Exercise thumb
Calves / Expert
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
Default
Calves / Expert
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
Default
Abs / Beginner
3 sets, 40 reps
3 -- --:--:-- 40 -- --:--
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This hurdles workout is going to make you stronger but its main focus is to make your faster. Lifting at higher repetitions will help you to build muscle endurance and improve your fast twitch muscles.

Chest, shoulders, core and of course strong legs are crucial for propelling your body forward and over the hurdles. Your shoulders and chest work together to propel your body as you swing your arms.

For all of the exercises make sure that you are lifting explosively. Have good form while lifting but try and explode the weight upwards. Also make sure that you are following the time in between sets, don't go over the designated rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Groin secondary Outer thighs secondary Lower back secondary Chest primary Calves primary Biceps primary Shoulders primary Abs primary Hip flexors primary Hamstrings primary Triceps primary Quads primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Abs / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hip Flexors / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This hurdles workout is going to make you stronger but its main focus is to make your faster. Lifting at higher repetitions will help you to build muscle endurance and improve your fast twitch muscles.

Chest, shoulders, core and of course strong legs are crucial for propelling your body forward and over the hurdles. Your shoulders and chest work together to propel your body as you swing your arms.

For all of the exercises make sure that you are lifting explosively. Have good form while lifting but try and explode the weight upwards. Also make sure that you are following the time in between sets, don't go over the designated rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Groin secondary Outer thighs secondary Lower back secondary Chest primary Calves primary Biceps primary Shoulders primary Abs primary Hip flexors primary Hamstrings primary Triceps primary Quads primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This hurdles workout is going to make you stronger but its main focus is to make your faster. Lifting at higher repetitions will help you to build muscle endurance and improve your fast twitch muscles.

Chest, shoulders, core and of course strong legs are crucial for propelling your body forward and over the hurdles. Your shoulders and chest work together to propel your body as you swing your arms.

For all of the exercises make sure that you are lifting explosively. Have good form while lifting but try and explode the weight upwards. Also make sure that you are following the time in between sets, don't go over the designated rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Groin secondary Outer thighs secondary Lower back secondary Chest primary Calves primary Biceps primary Shoulders primary Abs primary Hip flexors primary Hamstrings primary Triceps primary Quads primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Calves / Beginner
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
Default
Calves / Intermediate
00:01:30
-- -- 00:01:30 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
Exercise thumb
Calves / Expert
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
Default
Calves / Expert
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
Default
Abs / Beginner
3 sets, 40 reps
3 -- --:--:-- 40 -- --:--
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This hurdles workout is going to make you stronger but its main focus is to make your faster. Lifting at higher repetitions will help you to build muscle endurance and improve your fast twitch muscles.

Chest, shoulders, core and of course strong legs are crucial for propelling your body forward and over the hurdles. Your shoulders and chest work together to propel your body as you swing your arms.

For all of the exercises make sure that you are lifting explosively. Have good form while lifting but try and explode the weight upwards. Also make sure that you are following the time in between sets, don't go over the designated rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Groin secondary Outer thighs secondary Lower back secondary Chest primary Calves primary Biceps primary Shoulders primary Abs primary Hip flexors primary Hamstrings primary Triceps primary Quads primary Muscles diagram

Workout Goals

  • Gain Strength
  • Get Toned

Equipment Needed

  • Barbell
  • Incline Bench
  • Jump Rope
  • Dumbbells
  • Squat Rack
  • Exercise Mat
Show All

33 people started this plan

No Reviews yet.

Hurdles Workout Plan

Workout Goals

  • Gain Strength
  • Get Toned

Equipment Needed

  • Barbell
  • Incline Bench
  • Jump Rope
  • Dumbbells
  • Squat Rack
  • Exercise Mat
Show All

33 people started this plan