Introduction to the Cycle
Week sixteen marks the start of the competitive cycle, which will take us through the entire period leading up to the main race of the year. This cycle can last anywhere from 4 to 6 weeks and will feature minimal variations within each microcycle. It is highly suggested that during this phase to connect personally with your coach to plan adjustments specific to your race plan. Scroll to the bottom of this page to discover the discount code to access consultation services at 50% off the original price.
The microcycle introduces a significant structural change, with the first day dedicated to activation and all types of strength. We begin with medicine ball throws to awaken the nervous system after a rest day post-race or time trial, followed by a minimal selection of velocity exercises, speed-strength, and maximal strength.
Day 2 focuses on short to middle-distance work, ensuring three full recovery days before the weekend, where we will likely compete or have a time trial. Two different sessions are outlined for 200-meter runners and short sprinters.
Day 3 is a rest day, leading to Day 4, which focuses on acceleration and alactate power, preceded by a short plyometric module to reactivate the system after the complete recovery day.
Day 5 will be a recovery day in preparation for the weekend race or time trial, with different protocols for 200-meter runners and short sprinters. More than in previous cycles, it is essential to fully engage in the week’s workouts and make the most of recovery days.
We emphasize that not all running sessions should be maximal efforts, so please pay close attention to the indicated perceived effort levels to avoid overtraining in this crucial cycle.
05COMP-W16 (Load)
Day 01
Multi Throws
MT-05COMP
17 Lateral Crossed SL Scoop: 2x 5x side, 1'R
OH Vertical Throw: 2x 5, 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 3, 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 8, 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 4, 3'R
BB Front or Back Squat [1:0:X:1]:
@85-95% 1RM BB Front or Back Squat, 2x 2, 4'R
BB SL RDL [0:1:X:0]:
@40% 1RM BB Deadlift, 2x 4, 3'R
BB Deadlift [0:0:X:0]:
@85-95% 1RM BB Deadlift, 2x 2, 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 150m, 10'R
2x 100m, 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
3x 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 200m, up to 20'R
1x 100m (in the curve)
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Perceived Effort: 10/10
The second 100 meters should be run at race pace, not maximally.
-- 60m sprinters
Track, Blocks, Spikes
1x 80m, 12'R
1x 60m
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Perceived Effort: 10/10Day 07
Rest day
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