How to Train to Achieve a New World Record Time in the 400 Meters Hurdles! – Track & Field

1 Jul

Achieving success in life is no different than breaking the World Record in the 400m Hurdles, Track & Field event.

All of life is like making a pie. When making a pie, it requires specific ingredients, preparation, and cooking. You can’t just throw all the ingredients into a pan and put it in the oven! You have to prepare each ingredient to perfection first, then put it all together.

Setting a new world record in the 400M Hurdles is no different.

FIRST STEP:
Break the race down into “ingredients” or parts.

* STEP TWO: Getting out of the blocks
* STEP THREE: Acceleration to the first hurdle
* STEP FOUR: Maintaining form and maximizing controlled speed over first several hurdles, “finding the groove, getting your mojo on”
* STEP FIVE: Being a powerful “machine”, technically “in the zone”, 2’nd and 3’rd 100’s.
* STEP SIX: Wrapping it up strong through superior training and endurance so that you do not fade or lose technical form the last 100 meters.
* STEP SEVEN: Clearing the final hurdle and turning on the after-burners with a great lean at the finish line with no let up.

So those are the parts. Now easily said, but how do you set a new World Record?

It’s simple! Each part or “ingredient” needs to be mastered at World Record speeds and technique, one at a time! Let me say this again, ONE AT A TIME, at World Record speed!

So, start at the beginning, STEP TWO: You know that you have to get out of the blocks at a certain speed to be even close to WR time. Identify what that time requirement is. Practice it, only it. Practice and perfect getting out of the blocks in world record time, EVERY TIME!

Then onto STEP THREE: Acceleration to the first hurdle. Identify what is the World Record time needed only up to the first hurdle. Practice, what you have already perfected at World Record time in getting out of the blocks, and perfect the acceleration part to the first hurdle at World Record time. Do not move onto step four until you are out of the blocks and at the first hurdle at World Record pace.

Do you see the formula here?

So, now you’re out of the blocks and at the first hurdle at World Record pace, so now move onto STEP FOUR…..Find your groove, get comfortable, over the next few hurdles, and keep doing STEPS 2, 3, and now 4 until you have them tied together ALL at World Record pace.

And then do the same things for the remaining Steps. With each step you master at World Record time, tying all the previous steps together, you end up with an amazing tasting pie, and a NEW WORLD RECORD!

The time requirements for each athlete for each individual Step, might vary a little. Some runners have one heck of a finish, and can be a bit slower on some of the previous steps. The bottom line though, is you know what the total time has to be, so it is up to each athlete to carve up his or her race into pieces of a pie! Get out a piece of paper and draw a time-line. If you know 50 seconds is the total, then start entering the times you have to have for each of the Steps!

Again, start at the beginning and bake your pie one step of the recipe at a time, mastering EACH STEP at World Record time before moving onto the next step!

Good luck and don’t forget an EathZebra shout-out in the post race interviews! :)!

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