Introduction to the Cycle
The second week of the intensive cycle sees very few changes compared to week 1. On day 3, in the Alactate Power modules, we will encounter longer runs of 80 meters, allowing for a better focus on flying shapes, as opposed to the 60 meters from the previous week.
On day 6, instead of a time trial like in week 1, there will be a Lactate Power module with a 20-second sprint followed by two additional long sprints, which should be executed with energy, as in week 3, when the time trial from the previous week will be repeated.
03INTE-W11 (Load)
Day 01
Plyometrics
PLYO-03INTE
Drop Jump:
BW, 2x 6, 2'R
Box Height: Knee Height
SL Box Jump:
BW, 2x 6x side, 2'R
Jump on one leg and land with both.
Box Height: Knee Height
--
Perceived Effort: 9/10Acceleration Development
AD-100-03INTE
-- Block 1:
Sledge: Track, Spikes, 3P
2x 20m, 3'R
Block Start: Track, Blocks, Spikes
2x 30m, 3'/6'R
-- Block 2:
Sledge: Track, Spikes, 3P
1x 20m, 3'R
Block Start: Track, Blocks, Spikes
1x 30m, 3'R
--
Sledge Load determined by time target as in Reference Table:
Sledge Targets over 20m by Period: 03INTE
Perceived Effort: 9/10Day 02
Velocity
VEL-03INTE
BB Push w/ Alt. Split Jerk [1:0:X:1]:
@50%BW, 3x 3, 3'R
--
The goal of these exercises before the maximum strength module is to activate the system with quick and powerful strength movements, bringing the bar overhead. The key focus is execution speed.Max Strength
MS-03INTE
BB Front or Back Squat [1:0:X:1]:
@80% 1RM BB Front or Back Squat, 1x 4, 3'R
@85% 1RM BB Front or Back Squat, 1x 3, 4'R
@90% 1RM BB Front or Back Squat, 1x 2, 4'R
BB Bulgarian Squat [0:0:X:1]:
@20% 1RM BB Back Squat, 3x 6, 3'R
BB RDL [0:0:X:0]:
@80% 1RM BB Deadlift, 1x 4, 3'R
@85% 1RM BB Deadlift, 1x 3, 4'R
@90% 1RM BB Deadlift, x 2, 4'R
BB SL RDL [0:1:X:0]:
@20% 1RM BB Deadlift, 3x 6, 3'R
Push Up [1:0:X:0]:
@BW, 3x 5 Max Power Push Up, 3'R
Pull Up [1:0:X:0]:
@BW, 3x 5 Max Power Pull Up, 3'R
--
In this maximum strength module, along with increasing the percentage of 1RM, we introduce a contrast execution with a unilateral exercise focused on maximum power and speed, while maintaining control and proper starting position for each repetition.Day 03
Multi Throws
MT-03INTE
04 Double Crossed SL Press: 2x 10, 1'R
05 Crossed SL OH Throw: 2x 10, 1'R
--
Med-ball weight:
Women: 1 to 2kg
Men: 1 to 4kg
The ball must be light to allow for faster and more powerful movement.To view the exercises, click on this link to access the Scirocco TF exercise library.
Hops & Bounds
HB-03INTE
Grass, Flats
Single Frog Jump:
2x 5, 1'/2'R
Alt. Decuples:
x4, 3'RAlactate Power
ALP-100-03INTE
Track, Spikes, 3P
2x 60m, 6'/10'R
2x 80m, 8'/12'R
2x 60m, 6'R (In the curve, any point, both directions.)
--
Perceived Effort: 9/10Day 04
Rest day
Day 05
Plyometrics
PLYO-03INTE
Straight Leg Hops:
BW, 3x 10 wickets (3 feet distance), 2'R
BW, L foot only, 3x 6 wickets (3 feet distance), 2'R
BW, R foot only, 3x 6 wickets (3 feet distance), 2'R
Bounces over Hurdles:
BW, 3x 8 hurdles (4 feet distance), 2'R
Hurdles Height: 40cm to 76cm MAX
--
Flat foot contact, good height and intensity of every jump.Speed-Strength
SPST-03INTE
BB Staggered Stance 1/2 Squat Jump [0:0:X:0]:
@30% 1RM BB Back Squat, 3x 6, 3'R
--superset--
BW Split Squat Cycle Jump:
@BW, 3x 6x side, 3'R
--
This entire workday has a very low volume because the focus must be entirely on producing movements executed at maximum speed and power. The limited volume is also due to the presence of tests or maximum efforts runs on the following day.Day 06
Lactate Power
LP-03INTE
Track, Spikes, 2P
1x maximum distance covered in 20", 15`R
1x 150m, up to 15'R
1x 120m
--
Perceived Effort: 9/10Day 07
Rest day
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