110m Hurdle Winter Training Christoffer Adielsson

This is a winter training session on the 26th September 2011 at Bislett Stadium Oslo, Norway. Winter training phase 1, so my focus is on fitness and conditioning. I am also working on Christiffer´s running and hurdling technique, so lots of drills and observing. Chris was also wearing the heart rate monitor Garmin Forerunner 305. Total calories burned 1,593 Kcal in 2 h 20m.

Winter Training Christoffer Adielsson Heart Rate Graph

1000m Jog and stretches 1 -25

Winter Training Christoffer Adielsson Heart Rate Data

Drills

• Ankle rolls 3 x 10m + transition
• Ankle + heel 3 x 10m + transition
• Ankle, Heel + knee 3 x 15m + transition
• Straight leg 3 x 20m + transition

Sprints

• 2 x 60m acceleration
• 2 x 60m 30m hard acceleration + 30 cruse control

Hurdles, one stride quick legs + correct arms 5m run on

3 x 5 hurdles 10 feet apart

1. 6.38s
2. 6.50s
3. 6.62s

3 x 8 hurdles 10 feet apart

1. 8.38
2. 8.44
3. 8.47

3 x 10 hurdles 10 feet apart

1. 8.38
2. 8.44
3. 8.47

Shot Throwing

4kg over head throw x 4

1. 15.60m
2. 15.50m
3. 16.70m

4kg forward throw x 5

1. 15.10m
2. 15.50m
3. 15.90m
4. 16.10m
5. 16.13m

Pole Vault Bed Circuit

4 Sets 1min rest between sets

1. High knee sprint 15 sec
2. Lunges x 12
3. Jump Lunges x 12
4. Bunny Jumps x 6

This is a quality leg workout for everyone, especially high jumpers and power athletes. It is a very good cardiovascular workout, as well as improving ankle and hip stability due to the uneven surface. Doing this on a large high jump or pole vault bed reduces stress and impact on the joints, and gives some soft resistance.