Introduction to the Cycle
Week 17 includes a general increase in workload volume by approximately 20% across all activities. The week maintains a highly performance-focused nature, characteristic of a competitive cycle, but with a slight increase in volume balanced by shorter Time Trials.
The following week will be a micro-deload within the cycle, before repeating a 2+1 module that will lead us to the main competition of the year.
05COMP-W17 (Load)
Day 01
Multi Throws
MT-05COMP
17 Lateral Crossed SL Scoop: 2x 6x side, 1'R
OH Vertical Throw: 2x 6, 1'R
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In the OH Vertical Throw, aim for maximum upward explosiveness, throwing the ball as high and vertically as possible.
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.
Velocity
VEL-05COMP
BB Push Jerk [0:0:X:0]:
@40%BW, 3x 4, 3'R
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In the Push Jerk, focus on higher load with fewer repetitions, ensuring proper rest between reps and emphasizing maximum upward power in each movement.Speed-Strength
SPST-05COMP
BB Staggered Stance Cycle 1/2 Squat Jump [0:0:X:0]:
@30% BW, 3x 10, 4'R
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The exercise involves alternating jumps with the front leg, switching between right and left for eight total movements. The focus is on speed in direction changes and maximizing airtime with minimal ground contact.Max Strength
MS-05COMP
BB Bulgarian Squat [0:0:X:1]:
@35% 1RM BB Back Squat, 2x 5, 3'R
BB Front or Back Squat [1:0:X:1]:
@85-95% 1RM BB Front or Back Squat, 2x 3, 4'R
BB SL RDL [0:1:X:0]:
@40% 1RM BB Deadlift, 2x 5, 3'R
BB Deadlift [0:0:X:0]:
@85-95% 1RM BB Deadlift, 2x 3, 4'R
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The session aims to lift the maximum load safely, assessing form and neural readiness while staying within prescribed percentages for the few reps assigned.Day 02
Hops & Bounds
HB-05COMP
Grass or Track, Flats:
Alt. Decuples:
x3, 3'RLactate Power
LP-100-05COMP
Track, 2P, Spikes (Only for 200m sprinters.)
1x 220m, 12`R
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Perceived Effort: 7/10
This run serves to warm up and maintain a high weekly volume for 200m athletes.
Track, 2P, Spikes
1x 180m, 10'R
2x 120m, 8'R
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Perceived Effort: 9/10Day 03
Rest day
Day 04
Plyometrics
PLYO-05COMP
Straight Leg Hops:
BW, L foot only, 2x 6 wickets (5/7 feet distance), 2'R
BW, R foot only, 2x 6 wickets (5/7 feet distance), 2'R
Bounces over Hurdles:
BW, 3x 4 hurdles (6 feet distance), 2'R
Hurdles Height: 40cm to 76cm MAX
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Flat foot contact, good height and intensity of every jump.Acceleration Development
AD-100-05COMP
Block Start: Track, Blocks, Spikes
3x 20m, 6'R
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Perceived Effort: 9/10Alactate Power
ALP-100-05COMP
Track, Drop-in, Spikes
4x 20m Run-Up + 40m Fly, 8'R
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Perceived Effort: 6/10
Focus is on maximum relaxation during the flying phase.Day 05
Rest day
Day 06
Time trial
TT-05COMP
-- 200m sprinters
Track, Blocks, Spikes
1x 150m, up to 20'R
1x 60m (in the curve)
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Perceived Effort: 10/10
-- 60m sprinters
Track, Blocks, Spikes
1x 60m, 12'R
1x 40m
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Perceived Effort: 10/10Day 07
Rest day
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