does anyone have this that is willing to share it?
Mach generally has a Part 1 & a Part 2 to his warm-up; Part 1 you would jog for 10 minutes or so, then do a series of tempos which could range from 50-100m, he then has you do power speed for 5-10 minutes, consisting of; A skip , b skips, bounding with acceleration, B exercise with acceleration and kick backs, the drills are done for 5m plus acceleration, then he does some more tempo runs @ 40m about 4-6. After that is Part 2 which is event specific;ie, for a 100m sprinter, 4-6 x40m accelerations on the track, and then starts. He has a separate Part 2 warm up for each sprint event. Must mention that before the above drills in Part 1 he does some arm swinging and arm rotation exercises plus exercises while sitting; ie, cycling, sit ups, and scissor kicks. I myself do most of his warm up and really like it, hope this helped.
Seems like too much work for one day with the combination of tempos and sprinting drills. Wouldn’t that hurt you more than it would help?
From memory, he outlines various warm-ups depending on purpose of the warm-up. Warm-up for a race is quite extensive, while warm-up for training session is abbreviated. It’s nice to have a framework, can always be adapted as the athlete sees fit.