From the Coach:

You’ve reached your first milestone, the deload week of the adaptation phase. Stay focused on how your rested muscles feel. Remember, less volume doesn’t mean worse quality.

Before you begin, read the training details, tips, and objectives carefully.

day 01

Core conditioning

Perceived Effort: 6/10

Core Routine: 20''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 8x side, 2'R

BB Bench Press [1:0:1:0]
@50% 1RM BB Bench Press, 3x 8, 2'R

Step Height around knee
BB Step Up [1:0:1:0]
@50% 1RM BB Step Up, 3x 6x side, 2'R

BB Military Press [1:0:1:0]
@50% 1RM BB Military Press, 3x 8, 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

4x 30m stride, 4'R

alactate capacity

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

2x 40m, 3'R
1x 60m

Day 03

HOP & Bounds

Perceived Effort: 6/10
Grass, Flats

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

15 wickets (160/190 cm distance)
Focus on technique, run as cleanly, smoothly, and efficiently as possible.
Tip: Start at least 10 m before the wickets and continue running for another 10 m after the last one. Your total distance will be around 40 m.
3x 15 wickets, Stride, 3'R

AEROBIC POWER

Perceived Effort: 5/10
Grass, Flats

10' easy recovery run

Day 04

rest day

Day 05

Core conditioning

Perceived Effort: 6/10

Core Routine: 20''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 8, 2'R

Tip: Alternatively, you can do rows using the TRX
Pull-Up with or without elastic band [1:0:X:0]
3x 6, 3'R

BB Deadlift [1:0:1:0]
@50% 1RM Deadlift, 3x 8, 2'R

Bench Dips or Dips without bench
3x 8, 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 4, 1'R
Front Scoop Toss: 3x 4, 1'R
Back OH Back Toss: 3x 4, 1'R

LACTATE CAPACITY

Perceived Effort: 8/10
Track, Flats, 2P

2x maximum distance covered in 30'', 4'30''R

Tip: Try to cover at least the same distance as in the previous exercise (30")
1x maximum distance covered in 35''

Day 07

Rest day