Introduction to the cycle

Welcome to the first week of the adaptation phase.

On Day 01, we’ll start with a plyometric module to activate the nervous system after the weekend rest, preparing for our first acceleration session. This will include sled pushes with horizontal resistance and a second session focused on alactic capacity over short distances. It’s important to take advantage of the freshness that comes from weekend rest in this session.

On Day 02, the focus will be on aerobic power, working over medium to long distances with a total volume of around 3 km. We will use bounding exercises as a preparatory element for the session.

On Day 03, the session is entirely dedicated to strength. In this cycle, we’ll emphasize “strength-speed” qualities, prioritizing strength over speed at this stage of the program.

Day 04 will be a complete rest day to recover and prepare for the remainder of the week.

On Day 05, we will work on structural patterns that will be useful in more specific phases of the season. The focus will be on strengthening trunk extension for block starts and the auxiliary muscles of the upper body to assist in power-based movements.

On Day 06, the session will start with throws to activate the system, followed by the most intense workout of the week. The emphasis will be on lactic capacity, aiming to cover the maximum distance possible in 25 seconds, with 6 minutes and 30 seconds of recovery between efforts. It’s crucial to give your best here and run with strong determination.

Finally, Day 07 will be a full rest day to recharge before beginning the second week of training.

PLYO-100-00ADAP

Box Jump:
BW, 2x 8, 2'R
Landing Box Height: Slightly above Knee Height

Straight Leg Hops:
3x 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
5x 20m, 4'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
2x 40m, 3'R
2x 60m, 4'R

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Perceived Effort: 8/10

HB-100-00ADAP

Grass, Flats
Single Frog Jump:
BW, 2x 4, 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
2x [450m, 350m, 200m], 2'/6'R
5x 200m, 1´30"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 6x side, 1'R

Front Scoop Toss:
2x 6, 1'R

Back OH Back Toss:
2x 6, 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
5x maximum distance covered in 25”, 6’30”R

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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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