Introduction to the Cycle
The special cycle accompanies us during the early competitions of the season and shows us some significant structural changes compared to the previous days.
First of all, the reduction to 4 working days instead of 5, due to the higher qualitative demands of all the sessions throughout the week.
Another important change is the reduction from two strength sessions per week to one, where we work in parallel on various aspects, ranging from power to maximum strength.
The plyometric session at the beginning of the week places more emphasis on single-leg jumps with greater distance between the hurdles, and the acceleration session involves breaking down the exercise, working on different aspects before bringing the full action to the starting blocks.
On Day 2, speed strength and max strength alternate for an important strength day before a rest day in the middle of the week.
On Day 4, the day starts with activation through medicine ball throws, followed by a lactate power session that evolves across the three weeks of the cycle.
Day 5 is a rest day to prepare for Day 6, where alactate power or time trial tests are alternated at maximum intensity.
When to race?
Given the complexity of the competition calendar for each athlete, we recommend that you get in touch with your coach during this week for a specific consultation in order to plan the best competition schedule and make the necessary adjustments to the training program.
We invite you to scroll to the bottom of this page, where you will find the direct link to the consultation booking form and a 50% discount code, available exclusively to participants in the Short Sprints program.
04SPEC-W13 (Load)
Day 01
Plyometrics
PLYO-04SPEC
SL Drop Jump:
BW, 2x 6, 2'R
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Drop Box Height: Mid calf
Landing box Height: Knee Height
BW, 2x 10 wickets (3 feet distance), 2'R
BW, L foot only, 3x 10 wickets (4 feet distance), 2'R
BW, R foot only, 3x 10 wickets (4 feet distance), 2'R
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Flat foot contact. In single-leg bounding over wickets, increased emphasis on horizontal displacement.Acceleration Development
AD-100-04SPEC
Track, Drop-In Start, Spikes
4x 20m, 4'R
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Perceived Effort: 8/10
Focus on horizontal displacement and switch frequency between limbs.
Track, 3P, Spikes
3x 20m, 5'R
--
Perceived Effort: 9/10
Focus on negative speed of every contact with loosing displacement and frequency of the Drop-In exercise.
Block Start: Track, Blocks, Spikes
3x 10m, 5'R
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Perceived Effort: 9/10
Feel like you can bring all elements to the blocks and enjoy every start with maximal intensity!Day 02
Velocity
VEL-04SPEC
BB Push Jerk [0:0:X:0]:
@30%BW, 4x 6, 3'R
DB Quick Step
@10%BW, 3x 6x side, 6'R
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Perceived Effort: 9/10
Maximal intention and speed of every movement.Speed-Strength
SPST-04SPEC
BB Staggered Stance 1/2 Squat Jump [0:0:X:0]:
@30% BW, 3x 8, 4'R
BB Step Up [1:0:X:1]:
@40% BW, 3x 8, 4'R
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Step Height: Below the KneeMax Strength
MS-04SPEC
BB Bulgarian Squat [0:0:X:1]:
@25% 1RM BB Back Squat, 3x 4, 3'R
BB Front or Back Squat [1:0:X:1]:
@85-90% 1RM BB Front or Back Squat, 2x 3, 4'R
BB SL RDL [0:1:X:0]:
@30% 1RM BB Deadlift, 3x 4, 3'R
BB Deadlift [0:0:X:0]:
@85-90% 1RM BB Deadlift, 2x 3, 4'R
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Perceived Effort: 9/10
This strength session is ment to keep Max Strength level during the last COMP and SPEC cycle, keep relatively easy load and look for good concentric effort in each of the few reps assigned.Day 03
Rest day
Day 04
Multi Throws
MT-03INTE
09 Driving SL Crossed Press: 2x 5x side, 1'R
14 SL RDL to Throw: 2x 5x side, 1'R
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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.
lactate Power
LP-100-04SPEC
Track, 2P, Spikes
3x 150m, 10'R
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Perceived Effort: 9/10Day 05
Rest day
Day 06
Alactate Power
ALP-RE-100-04SPEC
Track, 2P, Spikes
2x 30m Run-Up + 20m Fly, 4'R
2x 30m Run-Up + 30m Fly, 5'R
2x 30m Run-Up + 40m Fly, 6'R
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Perceived Effort: 9/10
The main goal of this session is to reach the maximum race speed during the flying portions of the runs. This should be done gradually, building speed without forcing acceleration, so that the frequencies and speeds match those experienced during a race.Day 07
Rest day
Need 1-to-1 Coaching?
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