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How to Build an Athletic Butt: General Conditioning Plan for Hurdlers

Updated on October 10, 2016
Kevin McClernon profile image

A retired Marine, Kevin incorporates all components of physical fitness to improve the strength and conditioning of men and women alike.

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Shape and Tone with Athletic Conditioning

Athletes have some of the shapeliest and toned backsides on the planet. Its been previously stated the sprinting is a great way to tone your derriere. Likewise, jumping was noted as a great method to activate the glutes and subsequently build an athletic physique. These athletes do both in a single event. Do you think that contributes to their high and round backsides?

Hurdlers tend to be leaner and have a broader conditioning base than their level-surfaced sprinting counterparts. Due to the nature of their event; in addition to speed and technique training, hurdlers must develop additional coordination, endurance and resiliency. For this program, that translates into more variety built into the training plan's workouts.

So it's time to build your own killer booty with hurdlers' drills and exercises. No hurdling is involved!

Georganne Moline of the United States competed in the 400m Intermediate Hurdles finals at the 2012 Summer Olympics.
Georganne Moline of the United States competed in the 400m Intermediate Hurdles finals at the 2012 Summer Olympics. | Source

Requisite Physical Fitness Components

Each athletic position or events within certain sports demand specific abilities and skills. For hurdlers to be successful, they must develop the following components of fitness:

  • Agility – the ability to quickly change directions. For most sports, this means moving left or right. For hurdlers, it means up and down movement (hurdling);
  • Coordination – the ability to combine simple movements into an efficient complex movement;
  • Flexibility – the ability to move joints through a full range of motion;
  • Muscular Endurance – the ability to execute movements repeatedly;
  • Muscular Strength – the ability to produce force;
  • Speed – the ability to move quickly from one point to another.

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Hurdler-specific Warm-up

Following a general warm-up, conduct a hurdler-specific warm-up. The specific warm-up works movements that are integral to hurdling, beginning the conditioning process and improving range of motion.

The general warm-up routine can be found at HOW TO BUILD AN ATHLETIC BUTT PART 1, http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-1.

Do one set of ten repetitions per side of; Bird Dog, Donkey Kick, Fire Hydrant, Mountain Climber, and the Standing Quadriceps Stretch (10 seconds each).

Bird Dog: A core exercise which also emphasizes balance.
Bird Dog: A core exercise which also emphasizes balance. | Source
Donkey Kick: A movement exercise for hip extension and flexion while conditioning the glutes.
Donkey Kick: A movement exercise for hip extension and flexion while conditioning the glutes. | Source
Fire Hydrant: An excellent exercise for lateral leg movement from the hips as well as one of the best butt exercises.
Fire Hydrant: An excellent exercise for lateral leg movement from the hips as well as one of the best butt exercises. | Source
Mountain Climber: Another core exercise which also conditions the hip extenders and flexors.
Mountain Climber: Another core exercise which also conditions the hip extenders and flexors. | Source
Standing Quad Stretch: Combines balance and coordination with a stretch.
Standing Quad Stretch: Combines balance and coordination with a stretch. | Source

Hurdler-specific Stretching

Flexibility is a component of physical fitness and a fundamental element of any training program. Flexibility leads to improved range of motion about a person's joints which promotes better muscle function while helping reduce the risk of injury.

Include the following stretches during the post-workout cool down routine:

Hurdler Stretch: Stretches the hamstring muscles.
Hurdler Stretch: Stretches the hamstring muscles. | Source
Lunge Stretch: Otherwise known as the hip flexor stretch. Stretches the muscles in front of the pelvis.
Lunge Stretch: Otherwise known as the hip flexor stretch. Stretches the muscles in front of the pelvis. | Source
Supine Back Stretch: Stretches the gluteus maximus and lower back.
Supine Back Stretch: Stretches the gluteus maximus and lower back. | Source

General Conditioning Workout

A year-round general conditioning workout designed to gain and maintain an excellent overall state of conditioning. This workout includes exercises to develop cardiovascular endurance, core stability and maximum strength.

Cardiovascular endurance is trained and tested using a 1.5-mile run. Each 4 session cycle will include a best-effort time trial, two easy jogs and a fartlek workout. Fartlek is the Swedish word for "speed-play". During the fartlek session; the first and last half-miles are conducted as an easy jog with the middle half-mile run at a vigorous pace.

Core stability and local muscular endurance are developed and tested using abdominal crunches.

Lower body and upper body strength are developed and tested using the barbell squat and barbell bench press. The sessions are cyclic in nature; moving from reps of 5, to 3, then a 1 rep maximum lift. A one week of light lifting ends the cycle. Each work includes 3 sets of each lift. The first set is conducted at 50% of the training/max weight. The second set is conducted at 75% of the training/max weight. If you're doing sets of 5 with 100 pounds being the training weight; the first sets will be with 50 pounds, the second set at 75 pounds and the final set at 100 pounds. This protocol serves 2 purposes. First, it provides a specific warm-up using sub-maximal weight. Second, it conditions your body to lift heavier after you've already lifted. This will help reduce the risk of injury while training yourself to finish strong. The light week includes one set each at 5, 3 and 1 reps all at 50% of the normal training/max weight. As you get stronger, increase the weight in small increments and maintain the 50%-75%-100% lifting protocol.

 
SESSION 1
SESSION 2
SESSION 3
SESSION 4
Barbell Squat
3 x 5
3 x 3
3 x 1
1 x 5 - 1 x 3 - 1 x 1
Barbell Bench Press
3 x 1
1 x 5 - 1 x 3 - 1 x 1
3 x 5
3 x 3
Crunches
1 x 50
4 x 15 seconds
2 x 30
AMRAP 1 minute
1.5 mile
Jog
Time Trial
Jog
Fartlek

Athletic Drills

1-Leg Hops: This exercise works glutes and leg muscles while improving coordination and muscular endurance.
1-Leg Hops: This exercise works glutes and leg muscles while improving coordination and muscular endurance. | Source
Slow Motion Mountain Climber: A core exercise designed to improve stability while transferring power from leg-to-leg.
Slow Motion Mountain Climber: A core exercise designed to improve stability while transferring power from leg-to-leg. | Source
Sprinters Start: An exercise for leg strength which also enhances balance and coordination.
Sprinters Start: An exercise for leg strength which also enhances balance and coordination. | Source
Tuck Jumps: A power drill which works the glutes and legs.
Tuck Jumps: A power drill which works the glutes and legs. | Source

Athletic Drill Workout Progression

EXERCISE
PHASE I
PHASE II
PHASE III
PHASE IV
1-Leg Hops
1 x 10 each side
2 x 10 each side
3 x 10 each side
1 x 20 each side
Slow Motion Mountain Climber
1 x 5 each side
2 x 5 each side
3 x 5 each side
1 x 10 each side
Sprinter's Start
1 x 5 each side
2 x 5 each side
3 x 5 each side
1 x 10 each side
Tuck Jumps
1 x 5
2 x 5
3 x 5
3 x 5
Rest: 60 seconds between sets.

Sprint Training

It is vital for hurdlers to be able to move quickly and forcefully while effectively negotiating hurdles. Often, due to preliminary heats or qualifying races, they are required to perform intermittent all out efforts several times during a single meet. To be successful, hurdlers need to be able to perform at a high-intensity over and over with no decline in performance.

Sprints are short, fast runs in which runners accelerate to top speed as quickly as possible and maintain that speed for as long as possible. Three categories of sprint training include acceleration, maximum speed, and speed-endurance.

Acceleration is the ability to increase speed in a short amount of time. Maximum speed or top speed is the ability to develop force rapidly in order to run as-fast-as-possible. Speed-endurance has two definitions; the ability to perform sprints over and over at or near maximal effort, and, the ability to maintain top speed after two seconds.

Sprint Workout

SPRINT CATEGORY
DRILL
DESCRIPTION
Acceleration
Loaded Sprints
Conducted pulling a sled, wearing a pack or running up hill. If using a sled or pack, the weight should not exceed 20% of your body weight.
Maximum Speed
Wind Sprints
Conducted on a flat surface or slightly downhill.
Speed Endurance
300-meter Shuttle
Complete 6 rounds trips on a flat, measured 25m course.
Fit & fast. USA's Kristi Castlin (bronze), Brianna Rollins (gold) and Nia Ali (silver) swept the high hurdle event at the 2016 Summer Olympics.
Fit & fast. USA's Kristi Castlin (bronze), Brianna Rollins (gold) and Nia Ali (silver) swept the high hurdle event at the 2016 Summer Olympics. | Source

Progressive Sprint Training Workout Plan

DRILL
PHASE I
PHASE II
PHASE III
PHASE IV
Loaded Sprints
-
5 x 15m
5 x 20m
5 x 25m
Wind Sprints
-
3 x 30m
3 x 40m
3 x 50m
300m Shuttle
-
2
2
2
Rest Intervals. Loaded Sprints and Wind Sprints: 60 seconds. 300m Shuttle: 5 minutes.

Weight Training

Weight training sessions for hurdlers include lifts to enhance explosiveness as well as exercises to improve muscular strength and endurance. The sequence of lifting is:

  1. Explosiveness (Thrusters and Hang Clean)
  2. Muscular Strength (Leg Curl)
  3. Muscular Endurance (Upright Row and Step-ups)

Rest three minutes between the explosive lifts and one minute between the remaining lifts. During the rest periods do one set of ten repetitions alternating between abdominal crunches and back extensions.

Thrusters: A lower- and upper body explosive lift. It combines two exercises; the front squat and the push press, into one power movement. It may be conducted using either a barbell or dumbbells.
Thrusters: A lower- and upper body explosive lift. It combines two exercises; the front squat and the push press, into one power movement. It may be conducted using either a barbell or dumbbells. | Source
Hang Clean: An explosive lift which aids in enhancing power for both jumping and sprinting as well as significantly engaging the glutes.
Hang Clean: An explosive lift which aids in enhancing power for both jumping and sprinting as well as significantly engaging the glutes. | Source
Leg Curl: A general strength movement focusing on the hamstrings.
Leg Curl: A general strength movement focusing on the hamstrings. | Source
Upright Row: A general strength movement which develops the trapezius and deltoids.
Upright Row: A general strength movement which develops the trapezius and deltoids. | Source
Step-ups: A weighted or unweighted lower body movement utilized by hurdlers to to improve strength as well as balance and coordination. This exercise's emphasizes primarily the quadriceps but also involves the glutes and hamstrings.
Step-ups: A weighted or unweighted lower body movement utilized by hurdlers to to improve strength as well as balance and coordination. This exercise's emphasizes primarily the quadriceps but also involves the glutes and hamstrings. | Source

Periodized Weight Training Workout Plan

EXERCISE
PHASE I
PHASE II
PHASE III
PHASE IV
Trusters
-
3 x 5
3 x 3
3 x 1, 3 x 3
Hang Clean
-
3 x 5
3 x 3
3 x 1, 3 x 3
Leg Curl
-
3 x 20
3 x 10
1 x 20
Upright Row
-
3 x 20
3 x 10
1 x 20
Step-ups
-
3 x 20
3 x 10
1 x 20
Rest Intervals. Thursters and Hang Clean: 3 minutes. Remaining exercises: 1 minute.

Comprehensive Four Month Training Plan

It's time to put the plan's components; athletic drills, general conditioning, sprint training and weight lifting, together to form a progressive training program to enhance your athleticism while shaping your caboose.

Each phase of the plan is one month long. The general fitness progression goes from;

  • Phase I: Endurance and General Conditioning
  • Phase II: General Conditioning and Strength
  • Phase III: Speed and Strength
  • Phase IV: Power and Speed

Using periodization, each phase forms a base which is further developed during the following phase. Once the entire cycle is completed, take a week off and restart the process.

Sunday is a scheduled rest day throughout the program. Rest and recovery should be included in any training program. Time and effort put into your strength and conditioning activities deserves, no requires, periods of recovery. Rest days, along with proper nutrition and sleep allows your body to rebuild and strengthen.

PHASE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
I
General Conditioning
Athletic Drills
General Conditioning
Athletic Drills
General Conditioning
Rest
II
General Conditioning
Athletic Drills
Weight Training
Sprint Training
Athletic Drills
General Conditioning
III
Weight Training
Sprint Training
Athletic Drills
Weight Training
Sprint Training
General Conditioning
IV
Weight Training & Sprint Training
Athletic Drills
General Conditioning
Sprint Training
Weight Training
Athletic Drills & Sprint Training

Go Build It!

Hurdlers are phenomenal athletes; curvy and strong, fast and fit. Using their training techniques will go a long way in developing physical skills while shaping and toning your entire body.

Keep checking back as I will continue writing the "How To Build An Athletic Butt" series. This is the third article in a series of ten. Previous articles focused on general athleticism (HOW TO BUILD AN ATHLETIC BUTT PART 1, http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-1) and beach volleyball training (How to Build an Athletic Butt: Beach Volleyball Workouts, https://caloriebee.com/workout-routines/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-2).

Additionally feel free to visit my profile page, http://hubpages.com/@kevinmcclernon where you can find a collection of all my published workouts. These articles provide advice and workouts that you can do nearly anywhere. These workouts are designed in similar fashion to the battle-tested techniques used by U.S. Marines and Special Operations Forces.

Please don’t hesitate to leave a comment with concerns, feedback, your progress or questions.

Until next time...stay fit and healthy.

© 2016 Kevin P McClernon

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