Principles of Training Used

When putting my training program together, the principles of training that i used were Body Composition   Speed, Power, Cardio Fitness, Muscular Fitness- Strength, Muscular Fitness - Endurance, Flexibility  Agility,  Balance, Reaction and Coordination.

Body Composition - This is the relative Percentage or amount of body fat, muscle , bone and any other tissue that makes up the body. This is important to me and this challenge as having to carry around excess fat for 400m hurdles is causing me to use more energy getting around the track then say someone who has less. Therefore part of this goal is to also reduce my skinfolds to under 60mm of subcutaneous fat. By dropping weight and increasing muscular power I should be able to be much more efficient around the 400m hurdles.

Speed -  is the ability to perform a movement over a short amount of time. this is especially important as the 400m Hurdles is still regarded as a sprint and the faster your top end speed is the faster you will be able to go over the longer distance. this is due to the fact that if you start at saying running a 12 second 100m then when your running a 400m you would be running about 13-14 second 100m, but if you can increase your speed to say 11 seconds over 100m then your 400m speed is going to increase to 12-13 second 100m while still using the same amount of effort you were using before.

Power - is the ability of the muscles to produce a force rapidly. This is a crucial part of any sprint event as we rely on a higher power to weight ratio. in specific to the 400m hurdles power is crucial to every hurdle as you need to be quick and proficient over each one and also in as you need the power to help get you up to speed as quick as possible.

Cardio Fitness - is the ability to transfer nutrients and oxygen from the heart ,blood and lungs to the muscles, and the ability of the muscles to use this as fuel. Although this is not important in the sprints themselves, as the whole race is performed anaerobically without oxygen, it is a huge factor when training for the event. Due to the demands of training for the longer sprint/hurdles a high cardio fitness is essential in being able to recover in the short rest periods. Therefore is something that is continually need to be maintained.

Muscular Fitness Strength - this is the ability of the muscles to lift a heavy weight.This is important to all sprinters as it helps to create power. Although it is important it is more of a supporting role than anything else.

Muscular Fitness Endurance - this is the ability of the muscles to exert themselves repeatedly over a long time without fatigue. This plays a crucial role in running as we are using our legs repetitively over the course of the race, is especially important in the sprints as this is done at a much faster pace meaning the legs fatigue much quicker. So is a major factor towards the end of the races.

Flexibility -  is the range of motion available at a joint. This plays into all sprint events as you need the flexibility to help extend your body and stay relaxed. its even more crucial in the hurdles as you need the flexibility in the hamstrings, glutes, abductors and adductors, to be able to efficiently lift your leg over the hurdles and not lose rhythm.

Agility- is the ability to change direction of movement rapidly and accurately. This is important as when running a 400m on a track you have to run two bends, and cant afford to be any slower on these than on the straights. This also includes the having to hurdle on a bend and also just being able to hurdle on the straight with out losing time.

Balance - is the ability to maintain equilibrium while stationary or moving. This is important as you have to keep your balance while running as well as keeping your balance coming off each hurdle.

Reaction - is the ability to rapidly respond to a stimulus or signal. This is important in my race as i need to react to the starters gun. In the longer sprints it ain't as important but if 100m it is very. Also just having to react on my stride when hurdling.

Coordination - this is the ability to use your sense of sound and sight with your body parts to complete a a motor skill or movement. This is important as you need to be coordinated to run fast as well as hurdling. If there was a lack of coordination you would not be able to hurdle while running and you will find you will begin losing a lot of time over each hurdle, with the worse case scenario being that you hit one and trip.