i know what they do for warm-up because my high school coach went down there this summer and spent like a few days with them. after years of thinking that i must do static stretches before running, i now do what my coach said they did which is dynamic stuff and it works great, i used it all summer(i trained 6 days a week all summer). here is what my coach said they do for warm up:
2 laps stride straight, pitter patter while stepping over the knee w/ dorsiflexion on curves
Fire hydrants on all 4’s-10 each leg
on all 4’s, swing leg parallel to ground from front hand to back foot- 10 each leg
on all 4’s, extend leg straight back and move up and down 10 times each
same as 4 but make 90 degree angle with leg and go up and down 10 times each
10x hips circles counter clock and clock wise
10-12x ballistic stretches each leg, side leg swings and front leg swings
3x20m each leg fast A-steps: pitter patter 3 steps then fast piston like motion with one leg
3x20m fast high knees, emphasize heal to hamstring
2x25 m each leg, straight leg run with claw. cadence is 3 strght legs and one claw for 20m, should get about 4-5 claws
2x25m each leg, claws on demand. start straight leg running and have someone yell “1” and you do one claw and continue slr, then they yell “2” and you do 2 claws.
2x20m stright leg running, get bigger steps each time and work arms
a few sprints as needed
i think this warm up is awesome, it works great for me, but i do butterfly stretches and lunge stretch at end as needed.
Well Lance Brauman is coming out with a video (or was at least, who knows now), that was going to show a lot of this and explain his philosophy, but it was generally reps of 150-300 (a good amount in the 200-250 range) with relatively short rests (3-5mins for most) but very high volume (~1400-2000m or so). Sounds like extensive tempo, but these were to be run very fast, supposedly, well outside of extensive pace in the 85-90% area. If I can get a specific example workout in the next day or two, I will as there is information out there from a couple of Arkansas guys and Brauman himself before his legal troubles.
They did do speedwork as well, obviously, but this did not make up a majority of the winter training season or training season as a whole. I am not sure about the weights or exact plyos (and # of contacts), so that could make it a completely different situation.