Introduction to the Cycle
The third week of the intensive cycle is a deload week and involves a significant logistical restructure, with an additional rest day and a noticeable reduction in the training volume across all modules.
During this week, maximum strength exercises are eliminated in favor of speed strength training. The intensive cycle is already shifting towards a more performance-oriented approach, so the additional rest day is crucial to ensure full recovery for the time trial on day 6 of this week.
03INTE-W12 (DELoad)
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
Sledge: Track, Spikes, 3P
2x 20m, 3'R
Block Start: Track, Blocks, Spikes
2x 30m, 3'/6'R
--
Sledge Load determined by time target as in Reference Table:
Sledge Targets over 20m by Period: 03INTE
Perceived Effort: 9/10Day 02
Plyometrics
PLYO-03INTE
Straight Leg Hops:
BW, 2x 10 wickets (3 feet distance), 2'R
BW, L foot only, 2x 6 wickets (3 feet distance), 2'R
BW, R foot only, 2x 6 wickets (3 feet distance), 2'R
Bounces over Hurdles:
BW, 2x 8 hurdles (4 feet distance), 2'R
Hurdles Height: 40cm to 76cm MAX
--
Flat foot contact, good height and intensity of every jump.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.Speed-Strength
SPST-03INTE
BB Staggered Stance 1/2 Squat Jump [0:0:X:0]:
@30% 1RM BB Back Squat, 2x 6, 3'R
--superset--
BW Split Squat Cycle Jump:
@BW, 2x 6x side, 3'RDay 03
Rest day
Day 04
Multi Throws
MT-03INTE
04 Double Crossed SL Press: 2x 6, 1'R
05 Crossed SL OH Throw: 2x 6, 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 3, 1'/2'R
Alt. Decuples:
x2, 3'RAlactate Power
ALP-100-03INTE
Track, Spikes, 3P
2x 60m, 6'/10'R
2x 60m, 6'R (In the curve, any point, both directions.)
--
Perceived Effort: 9/10Day 05
Rest day
Day 06
Testing
Track, Spikes, Blocks
2x 150m, up to 20'R
--
Perceived Effort: 10/10Day 07
Rest day
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