Introduction to the cycle
You’ve reached the most important week of this initial phase. A reduced volume compared with previous weeks will help you consolidate all the physical abilities you’ve developed so far. Some sessions will be very short, allowing you to make the most of the rest and recovery phase.
Before you begin, read the training details, tips, and objectives carefully.
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
Week 05 (Transition)
day 01
Hyperthrophy
Perceived Effort: 5/10
5x Lap: 20''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
4x 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
1x side, 1'R/3'R
Backward Consecutive Quintuples: 2'' hold at each bound
1x side,1'R/3'RAEROBIC POWER
Perceived Effort: 5/10
Track, Flats, 2P
2x 300m, 3'R
1x 200mDay 04
rest day
Day 05
Strenght-speed
Perceived Effort: 5/10
Banded Squat, 2x 10, 1'R
Banded Horizontal arm extensions, 2x 10, 1'R
Banded Core Rotation, 2x 10x side, 1'R
Banded Single Leg Press, 2x 10x side, 1'R
Banded Overhead Row, 2x 10, 1'R
Banded Good Morning, 2x 10, 1'R
Banded Standing Hip Abduction, 2x 10x side, 1'R
Banded Shoulder Diagonal Flexion, 2x 10x side, 1'R
Banded Cat-Cow, 2x 10, 1'RDay 06
PLYOMETRICS
Perceived Effort: 6/10
Agility Ladder, Track, Flats
2x Lap: 3'R
A Skip
Ickey Shuffle
Lateral Skip
Lateral In and Out
Straddle HopsLACTATE CAPACITY
Perceived Effort: 6/10
Grass, Flats, 2P
1x [3', 2', 1', 1']
R equal time you ran in each rep/6'RDay 07
Rest day
Support and upgrade
In case of technical support needs or if you wish to upgrade to the Online Elite Program, you can contact us directly at support@sciroccotf.world
