Introduction to the Cycle
The evolution of this week is minimal compared to the previous one, due to the fact that in the special cycle we aim for minimal changes to the program in order to best replicate the positive sensations from the previous week.
Specifically, there will be a few more starting block executions on Day 1, on Wednesday there will be a shorter distance trial for lactate power, and on Day 6, there will be one less trial on the minimum distance in favor of one more on the maximum distance in the alactate power module.
04SPEC-W14 (Load)
Day 01
Plyometrics
PLYO-04SPEC
SL Drop Jump:
BW, 2x 6, 2'R
--
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
--
Flat foot contact. In single-leg bounding over wickets, increased emphasis on horizontal displacement.Acceleration Development
AD-100-04SPEC
Track, Drop-In Start, Spikes
2x 20m, 4'R
--
Perceived Effort: 8/10
Focus on horizontal displacement and switch frequency between limbs.
Track, 3P, Spikes
2x 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
4x 10m, 5'R
--
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
--
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
--
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
--
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
--
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
2x 150m, 10'R
1x 120m
--
Perceived Effort: 9/10Day 05
Rest day
Day 06
Alactate Power
ALP-RE-100-04SPEC
Track, 2P, Spikes
1x 30m Run-Up + 20m Fly, 4'R
2x 30m Run-Up + 30m Fly, 5'R
3x 30m Run-Up + 40m Fly, 6'R
--
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?
Remember that while your membership is active, you are entitled to a 50% discount on 1-to-1 services such as consultation, video analysis and mental coaching using the following code: opp50
Discount code: opp50
