Macrocycle

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Submitted By jagruv
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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…...

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