Electric Hurdles
Hub / The Practice / 3

Menus and Doses

Each section is a menu to choose from, dosed to the moment in the season and to the athlete.

Founder method
Teach this lesson T
01Teach from here

A Menu, Not a Script

Every section is a menu.No more than six choices per subcategory.The dose changes with the season and the athlete.

“You can dose this as needed, but just like activations and active stretches, have a menu of things to choose from. I wouldn't want to go more than six per subcategory.”
SourcesWALK · b4
Coach notes
  • This is the adaptive prescription principle at the scale of one session: the philosophy and the themes stay; the drills, their order and their volume change.
  • The menu-and-dose structure is also what lets one hurdle-count budget govern the whole practice. See Working Sets.
SourcesWALK · b4; KU-007
02Teach from here

Doses the Founder Gave

Doses are stated in counts and seconds, not feelings.

SectionDose as narrated
Sprint drillsas low as four drills at 5 seconds each, 55 seconds of rest; five or six drills to build up
Fence hurdle drillsfour slow and deliberate, then four fast; rest up to a minute between
No-hurdle passesthree per pass over 30, 40 or 50 m, then walk back
Double kneeonce; maybe twice because the reaction is great
ABCsfour hurdles up early season, down to three or two; 12 clearances with four up, six with two up
Stated doses
Coach notes
  • The 55 seconds of rest is stated "for the entirety of the sprint drill session."

Open on this screen

  • Ambiguity Whether 55 seconds is rest between each 5-second drill or a figure for the whole section is not settled by the wording.
SourcesWALK · b4; WALK · b5; WALK · b6; WALK · b10; WALK · b11

Related

Every screen