Macrocycle for Short Distance/Sprint Training

Training Needs Analysis:

 The major muscle groups that need to be trained are the hips, the upper leg muscles (quads and hamstrings), the lower leg muscles (calves), the chest and shoulders, and the abdominal muscles.
 Resistance, interval, and anaerobic training should be used.
 The primary energy systems to be stressed are the ATP-PCr and glycolytic systems.
 The primary sites of concern for injury prevention are the hip flexors, the quads, and the hamstrings.

Phase 1:
General Preparation-Preseason
Overview:

The main objective of this phase is to build a base. To do this it is important to involve the maximum number of muscle groups in order to prepare the muscles, ligaments, tendons and joints to endure the harder workouts later on in training. Interval Program:

The program has an emphasis on running technique to make the runners as efficient as possible. This program includes both specific technique and speed development drills. It will involve repeated, short, and intense intervals, focusing primarily on the ATP-PCr energy system. Rest periods between intervals will differ in accordance to the intensity and length of the intervals themselves. Training Sessions:

Warm-up: 5-10 minutes of low intensity aerobic exercise (jogging two laps around the outdoor track and four laps around the indoor track is a common warm-up)

Flexibility: Active stretching of all major muscle groups- high knees, butt kicks, straight legs, quick leg left/right, karaoke, etc.

Technique Drills: Form walking, form jogging, (focus is on quality of form, not speed or quantity)

Sprint Intervals:
 3 sets of 10, 50 meter sprints at low-medium intensity. Focus on form not speed. 45 seconds rest in between reps and 60 seconds rest between sets.
 Every other day should be aerobic training, 30-45 min jog or pool work. Focus on quality of form not speed or quantity.

Plyometric Drills: if possible, do these on grass or wrestling mats, something soft that will place as little stress as possible on the athletes’ joints.
 4 sets of 10 meter, single leg bounds (2 left, 2 right) for distance.
 4 sets of 10 meter, single leg bounds (2 left, 2 right) for height.
 2 sets of 10 meter, double leg bounds for distance.
 3 speed sets of box jumps for 15 seconds with 60-70 seconds recovery (Since doing speed sets, use shorter boxes).
 2 sets of 15 box jumps for height with 60 seconds recovery. (Use a taller box for these sets than speed sets).

Cool-Down and Stretch: Active cool-down, (same as warm-up) except now static stretching may be used to help deter lactic acid build up.

Weight Training: The weight-training program is aimed at muscular hypertrophy and overall strength development using various non-specific exercises. Resistance should be medium with the emphasis on technique. Rest periods will be short between exercises as this should be adequate recovery for the energy systems but still stress the lactic acid and ATP-PCr systems. Weight training should be done every other day, on the days opposite interval or hard training.
Upper body lifts should be done in 3 sets of 10-12 repetitions with medium weight (60-70% 1RM) and 60-90 seconds rest in between each set. Upper body lifts should include: bench press, lat pull-downs, dumbbell press, shoulder press, curls, triceps extensions, front shoulder raises, side shoulder raises, overhead French press, back raises, and abdominal crunches.
Lower body lifts should be done the same as upper body lifts, in 3 sets of 10-12 repetitions with medium weight (60-70% 1RM) and 60-90 seconds rest in between sets. Lower body lifts should include; dead-lift, hang cleans, clean and jerk, squats, leg extension (quads), standing hamstring curls, sitting hamstring curls, sled pulls, one-legged squats left/right, lunges, calf raises, and step-ups.

Phase 2:
Specific Preparation
Overview:

The main objective of this phase is to develop the highest level of force in the muscles, ligaments and tendons specific to the sporting demands.

Interval Program:

This phase focuses on the maintenance of speed, through sprint work; developing a higher lactic acid tolerance (anaerobic capacity), through the reduction of rest periods therefore not allowing the removal of all lactate; aerobic conditioning, through distance and/or timed runs on non-interval practice days. Training Sessions:

Warm-up: (Same as Phase 1)

Flexibility: (Same as Phase 1)

Technique Drills: (Same as Phase1) except now block work may start being incorporated, as corner work may be as well.

Sprint Intervals:
 5 sets of 5, 50 meter sprints at medium intensity. Still focus on form but now also focus somewhat on speed. 20 seconds rest in between reps and 35 seconds rest between sets.
 Every other day should still be aerobic training or easier/less-intense interval training. 30 min jog or pool work. Focus primarily on quality of form.

Plyometric Drills: if possible, do these on grass or wrestling mats, something soft that will place as little stress as possible on the athletes’ joints.
 4 sets of 15 meter, single leg bounds (2 left, 2 right) for distance.
 4 sets of 15 meter, single leg bounds (2 left, 2 right) for height.
 2 sets of 15 meter, double leg bounds for distance.
 3 speed sets of box jumps for 10 seconds with 45 seconds recovery. (Since doing speed sets, use shorter boxes).
 3 sets of 10 box jumps for height with 45 seconds recovery. (Use a taller box for these sets than speed sets).

Cool-Down and Stretch: (Same as Phase 1).

Weight Training: The weight program now begins to focus on maximal strength rather than overall strength and emphasizes specificity of movement. The number of reps will decrease but the weight (70-80% 1RM) and rest (2-3 minutes between sets) increases. The program will still predominantly stress the ATP-PC system. Weight training should be done every other day, on the days opposite interval or hard training.
Upper body lifts should be done in 3 sets of 6-10 repetitions with heavier weight (70-80% 1RM) and 2-3 minutes rest in between each set. Upper body lifts should include: bench press, lat pull-downs, dumbbell press, shoulder press, curls, triceps extensions, front shoulder raises, side shoulder raises, overhead French press, back raises, and abdominal crunches.
Lower body lifts should be done the same as upper body lifts, in 3 sets of 6-10 repetitions with heavier weight (70-80% 1RM) and 2-3 minutes rest in between sets. Lower body lifts should include; dead lift, hang cleans, clean and jerk, squats, leg extension (quads), standing hamstring curls, sitting hamstring curls, sled pulls, one-legged squats left/right, lunges, calf raises, and step-ups.

Phase 3:
Competition
Overview:

This phase attempts to maintain the strength and fitness gains achieved in pre-season throughout the duration of the running season.

Interval Program:

During the training sessions, speed, flexibility, aerobic endurance and anaerobic capacity will be maintained. Specific skill training exercises should incorporate all the fitness components. For example, during an interval workout, an individual may also incorporate blocks and a starting gun. These training sessions can be set so they somewhat represent a meet set-up. Here the saying “you compete how you practice” becomes representational of the training sessions.

Training Sessions:

Warm-up: (Same as Phase 1&2)

Flexibility: (Same as Phase 1&2)

Technique Drills: Similar to phases 1&2, however now technique may be included during workouts, and may focus more on meet-related issues rather than just running form. Technique in running the corner, starting out of blocks, maintaining a drive-phase, and running straight in the lane (rather than weaving) may be a few technique drills focused on during the competition phase of training.

Sprint Intervals:
 Short intense sets such as 3 sets of 3, 100 meter sprints at medium-high intensity. Now focus is on both form and speed. 2 minutes rest in between reps and 5 minutes rest between sets.
 Event specific intervals, such as a 58/48 second drill for four hundred runners and four hundred hurdlers. This is a drill where the individuals prepare just as they would for a meet, are given the same commands as a meet and run just as they would an open 400 in a meet for 48 seconds (men) and 58 seconds (women) to see how far they can get. This is followed by a near full-recovery rest interval and then they run one set of 3 200 meter timed intervals, at a decreasing time. (Ex: Men would run a 48 second drill, have 10-15 minutes of active recovery, then run 3x200 at 29/28/27 seconds. Women would run a 58 second drill, have 10-15 minutes of active recovery, then run 3x200 at 34/33/32 seconds.)
 Every other day should still be aerobic training or easier/less-intense interval training. 30 min jog or pool work. Focus primarily on quality of form.

Cool-Down and Stretch: (Same as Phases 1&2).

Weight Training: Since the weight training sessions will now be used to maintain strength & power, the strength and power sessions should alternate week by week. Weight training in-season, should be similar to what was used in pre-season and specific preparation, however the number of repetitions and sets should stay low, while the intensity of the workout should be higher.
The reason for decreasing the number of sets and reps but maintaining intensity is so the body will maintain strength and power, but will not over-stress the musculoskeletal system, giving skills training and actual competition the highest priority. Weight training should still be done every other day, on the days opposite interval or hard training, but should not be done on the day before competition.
Upper body lifts should be done in 2 sets of 5-8 repetitions with the same weight (70-80% 1RM) as phase 2, and 2-3 minutes rest in between each set. Upper body lifts should include: bench press, lat pull-downs, dumbbell press, shoulder press, curls, triceps extensions, front shoulder raises, side shoulder raises, overhead French press, back raises, and abdominal crunches.
Lower body lifts should be done the same as upper body lifts, in 2 sets of 5-8 repetitions with same weight (70-80% 1RM) as phase 2, and 2-3 minutes rest in between sets. Lower body lifts should include; dead lift, hang cleans, clean and jerk, squats, leg extension (quads), standing hamstring curls, sitting hamstring curls, sled pulls, one-legged squats left/right, lunges, calf raises, and step-ups.

Phase 5:
Transition
Overview:

The main goal of this phase is to replenish the body both physically and mentally while maintaining some positive general fitness and health benefits.

Training Program:

Training during this period is highly non-specific. There is no emphasis on trying to improve any of the fitness components; rather the focus is to maintain some sort of base and to rejuvenate the body and mind. During this phase, the individual should participate in alternative activities, preferably enjoyable and non-detrimental activities that help one to attain general fitness & health benefits.