High School Track Athlete Hiit Program

1138 words - 5 pages

With a track athlete they may be performing in various events throughout the day that require them to cover various distances or the procession of various skill sets. Events such as sprints may be 400 meters and require incredible speeds that may only be maintained for short periods of time. They may be involved with relays where they require coordination and pace matching for the baton to be passed. Or they could be a hurdler and require wait-high leaps on a repeated basis. No matter the task at hand it will require the combined use of speed, agility and strength in order for them to be competitive.
I have taken some creative liberties for this discussion considering the detailed description for this discussion is “High school track athlete”. I am considering the time of year we are currently in now and configuring a HIIT program designed for preseason. The program will be designed with the thought in mind that the athlete has been working on their conditioning prior to this session following the end of the previous season. This session is designed to jolt the body into reacting to the stresses it will be place in over the next few months as well as prepare it for the events it will eventually be participating in. The session will reflect the demand for the athletes’ need for and specifically the need to recruit the required capacities of strength, explosive speed, and aerobic and anaerobic abilities. This session will orient the body to begin the development of all these aspects that will be required in the near future. This session will be representative of just one preparatory mesocycle within one preparatory microcycle of the periodization of the General preparatory phase the athlete has been undergoing since the previous track season. This preparatory phases aim is the translation of all previously obtained gains into very specific and required performance characteristics. It will require the beginning of the development of very specific capacities while allowing the maintenance of other physical achievements made during previous phases of training.3
This HIIT program will be fun but will require continuous demands from the whole body repeatedly and will only be repeated once per week for a 4 weeks cycle. Each part of the session requires an explosive movement of some type. Research has shown that incorporating explosive exercises will benefit the athlete by yielding maximum or near maximum rates of force development.3 By Phases 3 and 4 of this session the athlete, if truly putting forth the effort required, will be gaining greater maximal cardiovascular and peripheral adaptations.1 As these various physiological parameters are being pushed the athlete will begin to see quicker adaptations and stronger correlations with their performance.3 By creating the musculoskeletal strains, and pushing their cardiovascular workload, they will be achieving neuromuscular overloads that will force adaptations to occur. By manipulating these various...

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