Introduction to the cycle

We continue our preparation towards a version of ourselves that is strong, robust, and capable of handling work.

The structure of the second week of the adaptation phase remains the same as the first. The strength sessions will maintain the same volume and load, while we will aim for a slight increase in volume during the running sessions. The goal is to generally increase the workload, ensuring that the body is prepared to respond to the training stimulus.

PLYO-100-00ADAP

Box Jump:
BW, 2x 10, 2'R
Landing Box Height: Slightly above Knee Height

Straight Leg Hops:
4x 10 wickets (~80cm distance), 2'R

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Focus on maximum explosive intent for each repetition. This module serves as activation after the weekend, before moving into acceleration work.

AD-100-00ADAP

Sledge: Track, 3P, Spikes
2x 3x 20m, 3'/6´R

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Sledge Load determined by time target as in Reference Table:
Sledge Targets by Period: 00ADAP
Perceived Effort: 9/10

ALC-100-00ADAP

Track, Flats, Drop-in Start
3x 40m, 3'R
3x 60m, 4'R

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Perceived Effort: 8/10

HB-100-00ADAP

Grass, Flats
Single Frog Jump:
BW, 2x 5, 1'/2'R

Cons. Triples:
2x 2x side, 1'30"/3'R

Alt. Quintuples:
2x 2, 1'30"/3'R

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Focus on a ground contact with the full foot, emphasizing strong and stable dorsiflexion of the contacting foot.

AEP-100-00ADAP

Grass, Flats, 2P
1x [500m, 350m, 200m], 2'/6'R
1x [400m, 300m, 200m], 1'30"/4'R
5x 200m, 1´R

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Perceived Effort: 4/10

STSP-100-00ADAP

BB Back or Front Squat [1:0:X:1]:
@75% 1RM BB Back or Front Squat, 3x 8, 3'R

BB Deadlift [0:0:X:0]:
@75% 1RM BB Deadlift, 3x 8, 3'R

BB Bench Press [1:0:X:0]:
@85% 1RM BB Bench Press, 2x 6, 3'R

BB Bent Over Row [0:0:X:1]:
@85% 1RM BB Bench Press, 2x 6, 3'R

HT-100-00ADAP

BB Hyperextensions (BB behind the neck) [3:0:1:0]:
@30% BW, 2x 8, 1'R

BB Step Up [3:0:X:1]:
@35% 1RM BB Back Squat, 2x 8, 1'R

BB Good Morning [3:0:2:1]:
@40% BW, 2x 8, 1'R

SL Box Calf Raises [5:0:X:0]:
@50% BW 2x 30, 1'R

Arms & Shoulders Circuit: 2x 30"W/10"O, 1'R
A1 DB Hammer Curls
A2 DB OH Tricep Extension
A3 DB Rear Delt Rows

MT-100-00ADAP

Half-Kneeling Throw:
2x 8x side, 1'R

Front Scoop Toss:
2x 8, 1'R

Back OH Back Toss:
2x 8, 1'R

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Med-Ball weight:
Women: 2 to 5kg
Men: 3 to 7kg
Focus on Strength. Med-ball should feel mid-heavy. 

LC-SBD-100-00ADAP

Track, Flats, 2P
4x maximum distance covered in 25”, 6’30”R
1x maximum distance covered in 30”

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Perceived Effort: 9/10
We are not looking to convert time over a distance. Let’s position ourselves at the start of the 250m with the goal of getting as close to the finish line as possible.

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