Week 06 (Adaptation)
From the coach:
The course toward the new season is the right one. A new training phase awaits, and you’ll discover new sensations. Your muscles will have to work and move differently — learn to listen to them.
Before you begin, read the training details, tips, and objectives carefully.day 01
Core conditioning
Perceived Effort: 6/10
Core Routine: 25''W/30''O
Sit-Ups
Bird Dog
Windshield Wiper
Diagonal Plank
Russian Twist
Yoga Push Up
Leg Raise
Single Bridge Hold
Side PlankHyperthrophy
Perceived Effort: 6/10
BB Bulgarian Squat [1:0:1:0]
@50% 1RM BB Bulg. Squat, 2x 10x side, 2'R
BB Bench Press [1:0:1:0]
@50% 1RM BB Bench Press, 2x 10, 2'R
Step Height around knee
BB Step Up [1:0:1:0]
@50% 1RM BB Step Up, 2x 8x side, 2'R
BB Military Press [1:0:1:0]
@50% 1RM BB Military Press, 2x 10, 2'RDay 02
plyometrics
Perceived Effort: 6/10
6 Hurdles, 3 or 4 feet distance, height between knee and thigh
Grass, Flats
3x Side Lead end trail leg, 1'R
3x Side Lateral Skip high knee, 1'R
4x Alternating Lead-Trail leg, 1'RAcceleration development
Perceived Effort: 8/10
Sledge: Track, Spikes, 2P
Load: Light
Tip: Alternatively, you could use a speed parachute
5x 30m stride, 4'Ralactate capacity
Perceived Effort: 7/10
Track, Flats, Drop-in Start
2x 40m, 3'R
2x 60m, 4'RDay 03
HOP & Bounds
Perceived Effort: 6/10
Grass, Flats
Stride straight legs
2x 50m, 2'R
Alternating Bounds
2x 50m, 2'R
Speed (Run) Bounds
2x 50m, 3'RAEROBIC POWER
Perceived Effort: 5/10
Grass, Flats, 2P
2x [300m, 250m, 200m, 150m]
R walk distance you ran/4'RDay 04
rest day
Day 05
Core conditioning
Perceived Effort: 6/10
Core Routine: 25''W/30''O
Sit-Ups
Bird Dog
Windshield Wiper
Diagonal Plank
Russian Twist
Yoga Push Up
Leg Raise
Single Bridge Hold
Side PlankHyperthropy
Perceived Effort: 6/10
BB Back or Front Squat [1:0:1:0]
@50% 1RM B or F squat, 2x 10, 2'R
Tip: Alternatively, you can do rows using the TRX
Pull-Up with or without elastic band [1:0:X:0]
2x 8, 3'R
BB Deadlift [1:0:1:0]
@50% 1RM Deadlift, 2x 10, 2'R
Bench Dips or Dips without bench
2x 10, 2'RDay 06
Multi Throws
Perceived Effort: 7/10
Med-Ball weight:
Women: 1 to 3kg
Men: 3 to 5kg
Focus on technique, feel the medicine ball throughout the entire throw
Front Chest Toss: 2x 6, 1'R
Front Scoop Toss: 2x 6, 1'R
Back OH Back Toss: 2x 6, 1'RLACTATE CAPACITY
Perceived Effort: 8/10
Track, Flats, 2P
3x maximum distance covered in 30'', 4'30''R
Tip: Try to cover at least the same distance as in the previous exercise (30")
3x maximum distance covered in 35'', 5'30''RDay 07
Rest day
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