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.
The main objective of this phase is to build a base. To do this it is important to involve the maximum number of ...view middle of the document...
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.
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.
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.
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.
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...