Mike McFarlane is a sprint coach in the UK. He coached D. Chambers, Tony Jarrett and John Regis. Surf the Internet if you want to find more about him.
His methods are;
Typical Warm up Session
6 x stride warm up
Drills 2 x 20m
High knees
Kickouts
Superman
Inside, Outside
1x 80m from run
5 hurdles out x 2 run off 10m
Swings
Down the middle
Spins
1x 80m from run
Specific and individual warm ups
A workout before Comp. Season
5x150m with lap walk 16 sec. to 15.5sec working on rhythm
4x110m rhythm and change pace 30-30-50, time last 50m
Blocks over 10m, then 4x100m with 10m rolling with lap walk
Drill session plyos and blocks over 10/20m
300-200-100m rhythm, medicine ball afterwards
150m with 2min. recovery then 3x60m with 12min. rests
4x20m using the time gates then 1x350m going past 300m in 33sec.
10 day tapper for a male sprinter
THU FRI no training
SAT - sprint drills and active hurdle drills 140-120-100 full recovery
SUN - blocks reaction 4x10m, 3x20m, 3x70m flying + Weights - cleans, jump squats, upper body
MON no training
TUE - warm up drills 3x30m sled runs, light 2x20m no sled, 2x90m flying with 20m roll, 2x50m rolling with 20m roll, med. ball
WED - warm up, drills, 2x20m blocks, 4x20m timed, 4x20m reaction work, 6x20m sticks (quick feet), 4x standard long jump
THU - massage
FRI - 2x40m flying, blocks - 2x20m, 2x40m flying, 1x80m EFE
SAT - no training
SUN - RACE
MON - RACE
That 10 day taper seems… excessive to say the least. I can’t see people performing very well unless those runs are verrry easy. Might just be smoke in mirrors.
