Introduction to the cycle
You’re about to face the week with the highest training volume, but your body and abilities are fully capable of handling it positively. You’ll be surprised by how easily you complete the training sessions.
Before you begin, read the session’s details, guidance, and objectives carefully.
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Week 04 (Transition)
day 01
Hyperthrophy
Perceived Effort: 5/10
5x Lap: 30''W/30''O, 3'R
Plank Hold
Single Leg Glute Bridge Hold
Push Up
Side Plank
Squat Hold
Downward to upward facing dog
Turkish Get Up DB (1 to 3 kg)
Boat Pose YogaDay 02
alactate capacity
Perceived Effort: 6/10
Grass, Flats, Drop-in Start
Focus on relaxation and smooth running, stay very light on your feet
5x 60m stride, R 60m walk
5x 80m stride, R 80m walkDay 03
HOP & Bounds
Perceived Effort: 6/10
Grass, Flats
Focus on freezing and maintaining a stable position upon landing, easy bounds
Alternating Declupes: 2'' hold at each bound
1x, 3'R
Consecutive Quintuples: 2'' hold at each bound
2x side, 1'R/3'R
Backward Consecutive Quintuples: 2'' hold at each bound
2x side,1'R/3'RAEROBIC POWER
Perceived Effort: 5/10
Track, Flats, 2P
1x 300m, 2'R
2x [2x 200m, 1'R], 5'RDay 04
rest day
Day 05
Strenght-speed
Perceived Effort: 5/10
Banded Squat, 4x 10, 1'R
Banded Horizontal arm extensions, 4x 10, 1'R
Banded Core Rotation, 4x 10x side, 1'R
Banded Single Leg Press, 4x 10x side, 1'R
Banded Overhead Row, 4x 10, 1'R
Banded Good Morning, 4x 10, 1'R
Banded Standing Hip Abduction, 4x 10x side, 1'R
Banded Shoulder Diagonal Flexion, 4x 10x side, 1'R
Banded Cat-Cow, 4x 10, 1'RDay 06
PLYOMETRICS
Perceived Effort: 6/10
Agility Ladder, Track, Flats
3x Lap: 3'R
A Skip
Ickey Shuffle
Lateral Skip
Lateral In and Out
Straddle HopsLACTATE CAPACITY
Perceived Effort: 6/10
Grass, Flats, 2P
2x [2', 2', 1', 1']
R equal time you ran in each rep/6'RDay 07
Rest day
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