MAC10 TRACKx™

The Premier Sprint Training System for High School, Collegiate, and Elite Track Athletes
Speed. Power. Precision. Unmatched Performance.

Whether you’re chasing a sub-50 400m, perfecting your 200m bend, or crushing your relay leg, the MAC10 TRACKx™ Performance Manual delivers the next-level sprint system you’ve been waiting for.

Created by a world-class 400m sprinter, elite coach, and Six Sigma performance expert, this comprehensive manual merges championship-level sprinting principles with the scientific precision of VO2 testing, Darden High-Intensity Training (HIT), and MAC10 Six Sigma planning tools. No filler, no gimmicks — just proven results.

✅ What Is MAC10 TRACKx™?

MAC10 TRACKx™ is a groundbreaking sprint performance and athlete development guide tailored for sprinters from 100m to 1600m. Designed to maximize speed, power, endurance, mindset, and recovery, it teaches you how to:

  • Build explosive sprint power with Darden’s 1-set HIT protocol

  • Increase VO2 max and master lactate tolerance using Daniels Running Formula pacing

  • Streamline your training schedule with Six Sigma blueprints to eliminate inefficiencies

  • Measure progress with precision using CTQ (Critical-to-Quality) metrics

  • Prevent burnout and injury with recovery-focused weekly plans

Whether you’re a high school sprinter aiming for scholarships or a collegiate athlete striving for personal bests, this system equips you to win the moments that count most.

🧠 Built on Science, Not Fads

MAC10 TRACKx™ integrates three cutting-edge systems:

  • Darden HIT: Maximize muscle power with 1-set-to-failure training using controlled tempo

  • Daniels Running Formula: Unlock elite VO2 levels with expert pacing strategies

  • Six Sigma Performance Planning: Optimize training, recovery, and lifestyle with engineering-grade efficiency tools

🔍 Inside the Manual:

📘 Chapter 1 — Sprinting as a System

  • Discover your unique sprint style, Critical-to-Quality metrics, and event-specific performance factors

  • Define your “Voice of the Athlete” and craft a measurable, actionable mission plan

  • Map your current training with a SIPOC flowchart to identify and fix weaknesses

📘 Chapter 2 — Building the Engine

  • Power-packed Darden workouts focusing on explosive quad, hamstring, and glute development

  • Master the “Core 4” exercises for sprinters: Leg Press, Lat Pulldown, Overhead Press, and Row

  • Track weekly progress with CTQ metrics

📘 Chapter 3 — VO2 Max, Lactate Tolerance, and Intervals

  • Leverage Daniels VO2 charts to fine-tune tempos, thresholds, and high-intensity intervals

  • Master the art of balancing aerobic, anaerobic, and hybrid systems for optimal performance

📘 Chapter 4 — Technical Mastery

  • Refine your stride length, turnover, arm mechanics, posture, and starting technique

  • Audit and enhance technique with specialized MAC10 Matrix drills

📘 Chapter 5 — Six Sigma Lifestyle for Sprinters

  • Master time management for training, school, meals, and recovery

  • Track sleep, stress, hydration, and recovery nutrition with precision

  • Access printable planners and 7-day taper logs

📘 Chapter 6 — Injury Prevention & Recovery

  • Incorporate low-impact days to maintain nervous system balance

  • Learn when to adopt TRI-X microcycles for long-term joint health

  • Use soft tissue metrics, flexibility logs, and soreness audits to prevent injuries

💥 Who Is This Manual For?

  • High school athletes focused on track events from 100m to 1600m

  • Collegiate sprinters or mid-distance competitors

  • Club athletes and Masters competitors aiming for peak optimization

  • Speed-focused athletes in team sports like football, softball, or baseball

  • Coaches seeking a ready-made system for their sprinters

📦 What’s Included:

  • 100+ page full-color manual (8.5x11 size for journaling)

  • Customizable VO2 and HIT chart templates

  • Weekly Six Sigma performance planners

  • Athlete mission statement guide

  • Race taper and mental preparation worksheets

  • Lifetime performance tracking tools

🏆 Proven Results:

“I shaved 1.3 seconds off my 400m in 9 weeks — without breaking down.”
“The MAC10 pace and taper system works every time. Period.”
“As a coach, this has revolutionized how I prep my athletes. No more guesswork.”
“MAC10 TRACKx™ helped me come back from injury faster and smarter.”

 

                         High School                                                              

College