From the Coach
Introduction to the Cycle
Here we are entering the fourth week of work, the first microcycle within the mesocycle we call 01-INTR.
The main changes that will occur in this introductory mesocycle include the addition of Maximal Strength and the inclusion of single-leg exercises for Strength Speed work in the gym.
As for track work, we’ll introduce starting blocks along with alactate capacity training. Alactate power will be combined with aerobic power on day 3 for a highly demanding day, allowing for a recovery day on day 4. For the last day of the week, we’ll maintain lactate capacity with shorter time segments, allowing for higher speed than during the initial three weeks of the program.
This cycle will introduce key technical elements essential to our competitive discipline, while still retaining a general and introductory focus as we progress toward the foundational cycle.
This mesocycle will also consist of two load weeks followed by one deload week. So, after this week, prepare for a slight increase in volume before a general halving of the volume, which will allow us to focus on higher-quality repetitions compared to the previous two weeks.
Let’s go for a big one, team!
01INTR-W04 (Load)
Day 01
Plyometrics
PLYO-01INTRO
Drop Freeze:
BW, 2x 8, 2'R
Drop Box Height: Slightly above Knee Height
Seated Box Jump:
BW, 2x 8, 2'R
Sitting Box Height: Knee Height
Landing Box Height: Slightly above Knee Height
Straight Leg Hops: 3x 10 wickets (~80cm distance), 2'R
--
Focus on maximum explosive intent for each repetition. This module serves as activation after the weekend, before moving into acceleration work.Acceleration Development
AD-100-01INTRO
Sledge: Track, Spikes, 3P
4x 20m, 4'R
--
Sledge Load determined by time target as in Reference Table:
Sledge Targets by Period: 01INTR
Perceived Effort: 9/10
Track, Spikes, Blocks
4x 20m, 4'RAlactate Capacity
ALC-100-01INTR
Track, Flats, 2P
4x 40m, 2'30"R
--
Perceived Effort: 6/10
Track, Flats, 2P
4x 60m, 3'30"R
2x 80m, 4'30"R
--
Perceived Effort: 7/10Day 02
Max Strength
MS-01INTRO
BB Back or Front Squat [1:0:X:1]:
@80% 1RM BB Back or Front Squat, 1x 6, 3'R
@85% 1RM BB Back or Front Squat, 2x 6, 3'R
BB Romanian Deadlift (RDL) [1:0:X:2]:
@80% 1RM BB Deadlift, 1x 6, 3'R
@85% 1RM BB Deadlift, 2x 6, 3'R
BB Bench Press [1:0:X:0]:
@85% 1RM BB Bench Press, 2x 6, 3'R
--superset--
Push-up [1:0:X:0]
@BW, 2x 4
BB Bent Over Row [1:0:X:1]:
@55% 1RM BB Bench Press, 2x 6, 3'R
--superset--
Pull-up [1:0:X:0]
@BW, 2x 4Day 03
Hops & Bounds
HB-01INTRO
Grass, Flats
Single Frog Jump:
1x 4, 2'R
Cons. Triples:
2x side, 1'30"/3'R
Alt. Quintuples:
2x 2, 1'30"/3'R
Alt. Decuples:
2x, 3'RAlactate Power
ALP100-01INTR
Track, Spikes, Drop-in
4x 30m, 4'R
(15m + 15m fly)
2x 40m, 4'30"R
(15m + 25m fly)
1x 60m, 6'R
(15m + 45m fly)
--
Perceived Effort: 9/10Aerobic Power
AEP-100-01INTR
Grass, Flats, 2P
1x [500m, 400m, 300m], 1'30"/5'R
3x 200m, 1´R
--
Perceived Effort: 5/10Day 04
Rest day
Day 05
Strength-Speed
STSP-01INTRO
BB Bulgarian Squat [2:1:1:1]:
@15/20kg, 3x 8x side, 3'R
BB SL Romanian Deadlift [2:1:1:1]:
@15/20kg, 3x 8x side, 3'R
DB Lying Chest Flies [2:1:1:1]:
@20% 1RM BB Bench Press, 3x 8, 3'R
--superset--
BB Lying Pull-Over [2:1:1:1]:
@7/15kg, 3x 8, 3'R
--
In these single-leg exercises, the use of load depends on each athlete’s proprioceptive abilities. The goal is not to lift the maximum possible weight but to find the load that can be fully controlled in optimal balance and perfect posture.Core Conditioning
CC-01INTR
Circuit: 2x 40"W/20"O, 1'R
A1 Leg Raises
A2 Crunches
A3 Copenhagen Plank
A4 Russian Twist
A5 Box Consecutive Calf PulsesDay 06
Multi Throws
MT-01INTR
Half-Kneeling Med-ball: 2x 6x side, 1'R
SL RDL to Front throw: 2x 6x side, 1'R
OH Back Toss: 2x 10, 1'R
--
Med-Ball weight:
Women: 2 to 4kg
Men: 4 to 7kg
Focus on Strength. Med-ball should feel mid-heavy. Lactate Capacity
LC-SBD-100-01INTR
Track, Flats, 2P
3x maximum distance covered in 15”, 6’30”R
2x maximum distance covered in 20”, 8’R
--
Perceived Effort: 8/10Day 07
Rest day
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