Britain’s leading sprint hurdler descibes the training that led to his World bronze and European and Commonwealth gold medals
Andy Turner is the third fastest Briton in history over 110m hurdles, but he is keen to build on 2010, his most successful year yet.
He says: “2010 was a huge year for me, starting with the world record over 200m hurdles at the Manchester CityGames and obviously the two gold medals that I brought back from Barcelona and Delhi.
“The response I’ve had from all the people who believed in me has been amazing and I couldn’t have done it without them. Over the next two seasons I need to build on my 2010 season and I realise I still have a way to go to be challenging the world’s best, but I feel I’m always improving and the confidence I’ve taken from last season can only benefit me for the forthcoming season.”
On Mondays and Wednesdays he does weights at Crystal Palace and on a Friday he also does a circuit there with his weights coach, Keith Morgan.
On Tuesdays, Thursdays and Saturdays he is at Lee Valley for his running sessions with his main coach, Lloyd Cowan. He says: “I do my running sessions with David Telfer-James, Tremayne Gilling and Ryan Scott but do my hurdling alone.”
He will go warm-weather training in Los Angeles at the end of March for around six weeks to break up his winter work and get him in the right shape for this summer.
His favourite session is block work over hurdles or sprints over 200m and he regards “the man-killing Friday circuit session” as his least favourite type of work.
(week before Christmas 2010)
(am) Weights: 5 x 5 cleans at 50, 70, 80, 90, 100kg. 5 x 5 high pulls at 120kg. Bench 5 x 5 at same as cleans. Squat 5 x 5 at 60, 80, 90, 100, 110kg. Upper body circuit. Abs and core stability.
(pm) Plyometric session at Sutton arena.
Hurdles session at Lee Valley: 12 hurdles at 3ft3in height. Isolation drills: Four runs doing only lead leg, four with only trail leg and four down the middle, all at five strides, so not quick. All on walk-back recovery (in trainers). 3 x 300m at 40-second pace in trainers.
(am) Weights: 5 x 5 cleans at 50, 70, 80, 90, 100kg. 5 x 5 high pulls at 120kg. Bench 5 x 5 at same as cleans. Squat 5 x 5 at 60, 80, 90, 100, 110kg. Upper-body circuit. Abs and core stability.
(pm) Plyometric session at Sutton Arena.
Running session in trainers: 250m, 200m, 150m, 200m, 250m with about four minutes recovery – lactic session.
Circuit: Press-up, sit-up, star jump, squat, burpee, twist sit-up, squat thrust, step-ups. The circuit is completed by doing 15 reps of every exercise, followed by 25 reps, then another 25, then 30, then 25, then 15 reps – all with no recovery. Trolley push: This is a bit like a bobsleigh weighing about 120kg driven hard for 30m before stopping and then pull it running backwards. 2 x 3 sets. “Bench bitch challenge”: 50kg on the bench as many times as possible. This exercise is completed with Alex Al-Ameen, James Ellington and Tremayne Gilling. Whichever athlete lifts it the least times is the weekly “bitch”.
Lots of static hurdle drills, 5 x 2 hurdles from blocks, 5 x 3 hurdles from blocks. 3 x 200m at 23-24 second pace.