Electric Hurdles
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Working Sets and the Hurdle Count

The working sets are sized by what the warmup has already spent from one capped hurdle count.

Founder method
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01Teach from here

The Working Set Menu

Home: three sets of seven at a 1-foot discount with the hurdles 3 inches down.Five of five. Seven of three. Two of ten. Four of four. Or less.

ConfigurationHurdles
Three sets of seven -- home: 1-foot discount, hurdles 3 in down21
Five sets of five25
Seven sets of three21
Two sets of ten20
Four sets of four16
Less, if that is what the athlete calls for--
Working set menu derived arithmetic
Coach notes
  • "It all depends on the amount of value that's appropriate at that time of the season based on the hurdler."
  • The hurdle totals per configuration are multiplication of the founder's sets and reps.
  • The discount tightens across the whole session: A at 4 feet, B at 3, C at 2, working-set home at 1.
SourcesWALK · b13
02Teach from here

One Budget for the Whole Practice

Every hurdle counts: 7s, 14s, 21s, A, B, C, the marching and the pop-throughs.The warmup spends against the same cap as the working sets.

“Let's say this hurdler has a cap of 50 hurdles in a workout or something like that. We'll make the adjustment on what the working sets are going to be there.”
SourcesWALK · b13
Coach notes
  • The cap of 50 is the founder's illustration, not a fixed number for every athlete.
  • This is why every section is a menu with a dose: drills are not free preparation before the real work. They draw on the same finite budget. Addition by subtraction is operating at the level of one practice.

Open on this screen

  • Unresolved Each athlete's actual cap, how it was set, and how the running count is tracked during a session.
SourcesWALK · b13
03Teach from here

When We're Cooking

Capacity is built across the season.The full warmup plus three to six working sets: that is cooking.

“Unless a hurdler's able to go through this entire warm-up and also get in anywhere between three and six sets once we get there, that's when we're cooking.”
SourcesWALK · b13
SourcesWALK · b13

Related

  • Menus and Doses -- Each section is a menu to choose from, dosed to the moment in the season and to the athlete.
  • Capacity and the Hurdle Count -- Enough hurdle exposure, not too much. Capacity is built across the season and spent against a capped hurdle count.
  • The Hurdle-Count Budget -- Add up the hurdles each section spends against the cap, then size the working sets.

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