From the Coach:

Let’s approach the higher-volume sessions with positivity and a touch of challenge.
Your muscles will be doing most of the work — both in the gym and on the track — not the stopwatch.
You’ll feel better than you think, shall we bet on it?

Before you begin, read carefully the details, advice, and training goals.

day 01

Core Conditioning

Perceived Effort: 7/10

Core Routine: 30''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: 7/10

BB Bulgarian Squat [1:0:1:0]
@60% 1RM BB Bulg. Squat, 5x 8x side, 2'R

BB Bench Press [1:0:1:0]
@60% 1RM BB Bench Press, 5x 8, 2'R

Step Height around knee
BB Step Up [1:0:1:0]
@60% 1RM BB Step Up, 5x 6x side, 2'R

BB Military Press [1:0:1:0]
@60% 1RM BB Military Press, 5x 8, 2'R

Day 02

Plyometrics

Perceived Effort: 8/10
Grass, Flats

Drop Box Height: around knee height
Drop Freeze: BW, 4x 6, 1'R

6 Hurdles, 3 or 4 feet distance, height around knee
Jump hurdles with 2'' freeze between eachone
BW, 4x, 2'R

6 close wickets, height ~16cm
Straight single Leg Hops: 3x 6 wickets, 2'R

Acceleration Development

Perceived Effort: 8/10

Sledge: Track, Spikes, 2P
Load: Light-Medium
6x 30m, 4'R

Track, Spikes, 3P
4x 30m, 4'R

Alactate Capacity

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

3x 40m, 2'R
3x 50m, 3'R
2x 60m, 3'R
2x 70m, 3'R
2x 80m, 4'R

Day 03

Hop & Bounds

Perceived Effort: 8/10
Track, Flats
Focus is on maintaining rhythm during light jumps. Keep your feet moving at all times

10m along a line of track, 1'30''R
2x Alternating Straight leg hops forward, from one side of line to the other
2x Alternating Straight leg hops backward, from one side of line to the other
1x Alternating Straight single leg hops forward, from one side of line to the other
1x Alternating Straight single leg hops backward, from one side of line to the other

Grass, Flats
Change leg after every 2 consecutive bounds
2x 30m, 2'R

Alternating Bounds
3x 40m, 2'R

Alactate Power

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

4x 30m, 4'R
(10m + 20m fly)

3x  40m, 4'30"R
(10m + 30m fly)

1x  60m
(10m + 50m fly)

Day 04

Rest Day

Day 05

Core conditioning

Perceived Effort: 7/10

Core Routine: 30''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: 7/10

BB Back or Front Squat [1:0:1:0]
@60% 1RM B or F squat, 5x 8, 2'R

Tip: Alternatively, you can do rows using the TRX
Pull-Up with or without elastic band [1:0:X:0]
5x 6, 3'R

BB Deadlift [1:0:1:0]
@60% 1RM Deadlift, 5x 8, 2'R

Bench Dips or Dips without bench
5x 8, 2'R

Aerobic Power

Perceived Effort: 6/10
Grass, Flats, 2P
Tip: Alternatively, you can use a treadmill in the gym

2x 300m, 3'R
2x 200m, 3'R

Day 06

Multi Throws

Perceived Effort: 8/10
Med-Ball weight:
Women: 1 to 3kg
Men: 3 to 5kg
Focus on technique, feel the medicine ball throughout the entire throw

One arm front chest scoop toss: 2x 6x side, 2'R
Front Scoop Toss: 2x 6, 2'R
Vertical OH Toss: 3x 6, 2'R
Back OH Back Toss: 2x 6, 2'R

Lactate Capacity

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

2x maximum distance covered in 18'', 7'R
2x maximum distance covered in 21'', 7'30''R
2x maximum distance covere in 25'', 8'R

Day 07

Rest day