From the coach:

We’re increasing the training volume, both in the gym and on the track. The sessions will be longer, giving you more time and more repetitions to build a better feel for each exercise. Your body will start to become more responsive.

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 Plank

Hyperthrophy

Perceived Effort: 6/10

BB Bulgarian Squat [1:0:1:0]
@50% 1RM BB Bulg. Squat, 3x 10x side, 2'R

BB Bench Press [1:0:1:0]
@50% 1RM BB Bench Press, 3x 10, 2'R

Step Height around knee
BB Step Up [1:0:1:0]
@50% 1RM BB Step Up, 3x 8x side, 2'R

BB Military Press [1:0:1:0]
@50% 1RM BB Military Press, 3x 10, 2'R

Day 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'R

Acceleration development

Perceived Effort: 8/10
Sledge: Track, Spikes, 2P
Load: Light
Tip: Alternatively, you could use a speed parachute

7x 30m stride, 4'R

alactate capacity

Perceived Effort: 7/10
Track, Flats, Drop-in Start

3x 40m, 3'R
3x 60m, 4'R

Day 03

HOP & Bounds

Perceived Effort: 6/10
Grass, Flats

Stride straight legs
2x 50m, 2'R

Alternating Bounds
3x 50m, 2'R

Speed (Run) Bounds
2x 50m, 3'R

AEROBIC POWER

Perceived Effort: 5/10
Grass, Flats, 2P

2x [300m, 250m, 200m, 150m]
R walk distance you ran/4'

Day 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 Plank

Hyperthropy

Perceived Effort: 6/10

BB Back or Front Squat [1:0:1:0]
@50% 1RM B or F squat, 3x 10, 2'R

Tip: Alternatively, you can do rows using the TRX
Pull-Up with or without elastic band [1:0:X:0]
3x 8, 3'R

BB Deadlift [1:0:1:0]
@50% 1RM Deadlift, 3x 10, 2'R

Bench Dips or Dips without bench
3x 10, 2'R

Day 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: 3x 6, 1'R
Front Scoop Toss: 3x 6, 1'R
Back OH Back Toss: 3x 6, 1'R

LACTATE 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''R

Day 07

Rest day