From the Coach:

Treat your body to a deload week after two crucial weeks. The foundation has been laid and you’ve already come a long way — bear that in mind.

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

day 01

Core Conditioning

Perceived Effort: 7/10

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: 7/10

BB Bulgarian Squat [1:0:1:0]
@60% 1RM BB Bulg. Squat, 3x 8x side, 2'R

BB Bench Press [1:0:1:0]
@60% 1RM BB Bench Press, 3x 8, 2'R

Step Height around knee
BB Step Up [1:0:1:0]
@60% 1RM BB Step Up, 3x 6x side, 2'R

BB Military Press [1:0:1:0]
@60% 1RM BB Military Press, 3x 8, 2'R

Day 02

Plyometrics

Perceived Effort: 8/10
Grass, Flats

Drop Box Height: around knee height
Drop Freeze: BW, 3x 6, 1'R

6 Hurdles, 3 or 4 feet distance, height around knee
Jump hurdles with 2'' freeze between eachone
BW, 3x, 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
3x 30m, 4'R

Track, Spikes, 3P
2x 30m, 4'R

Alactate Capacity

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

2x 40m, 2'R
1x 50m, 3'R
1x 60m, 3'R
1x 70m, 3'R
1x 80m

Day 03

Hop & Bounds

Perceived Effort: 8/10
Track, Flats

Stride straight legs
2x 50m, 2'R

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 metres before the wickets and continue running for another 10 metres after the last one. Your total distance will be around 40 metres
3x 15 wickets, Stride

Alactate Power

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

2x 30m, 4'R
(10m + 20m fly)

1x  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: 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: 7/10

BB Back or Front Squat [1:0:1:0]
@60% 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]
@60% 1RM Deadlift, 3x 8, 2'R

Bench Dips or Dips without bench
3x 8, 2'R

Aerobic Power

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

3x 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 4x side, 2'R
Front Scoop Toss: 2x 4, 2'R
Vertical OH Toss: 2x 4, 2'R
Back OH Back Toss: 2x 4, 2'R

Lactate Capacity

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

2x maximum distance covered in 16'', 7'R
2x maximum distance covered in 20'', 7'30''R
1x maximum distance covere in 23''

Day 07

Rest day