From the Coach:

Your body has already adapted to the new phase. You’ll notice more positive sensations compared to last week. Approach your workouts with this advantage.

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

day 01

Core Conditioning

Perceived Effort: 8/10

Core Routine: 30''W/30''O
Crunch SwissBall
Bird Dog
Windshield Wiper
Diagonal Plank
Russian Twist with KB or DB
Yoga Push Up
V sit hold
Single Bridge Hold, foot on SwissBall
Copenhagen Plank

Max Strenght

Perceived Effort: 8/10

BB Front or Back Squat [1:0:X:1]
@85% 1RM BB Front or Back Squat, 4x 4, 2'R

BB Bench Press [1:0:X:1]
@85% 1RM BB Bench Press, 4x 4, 2'R

BB Step Up [1:0:X:0]
Height step 25cm
@85% 1RM BB Step Up, 4x 4x side, 2'R

Pull-Up with or without elastic band [1:0:X:0]
4x 4, 2'R

Day 02

Plyometrics

Perceived Effort: 9/10
Track, Flats

Box Jump: Height slightly above knee
BW, 5x 5, 2'R

Drop Jump-Freeze-Squat Jump
Box Jump Height: knee height
Freeze: Hold 2'' in squat position
BW, 4x 5, 2'R

Backward Drop Jump straight legs and return
Drop Box Height: around 20-30cm
Focus on the landing and rebound motion on the box
BW, 4x 8, 2'R

Acceleration Development

Perceived Effort: 9/10

Sledge: Track, Spikes, 3P
Load: Heavy
6x 20m, 3'R

Track, Spikes, 3P
5x 25m, 4'R

Alactate Power

Perceived Effort: 9/10
Track, Spikes, Block Start

3x 30m, 5'R
(10m + 20m fly)

2x 40m, 5'R
(10m + 30m fly)

1x 50m
(10m + 40m fly)

Day 03

Hop & Bounds

Perceived Effort: 8/10
Grass, Flats

Single Frog Jump (you can land in sand)
4x 3, 2'R

Grass, Flats
Consecutive Triples
2x side, 1'30''/3'R

Consecutive Quintuples
2x side, 1'30''/3'R

Alternating Decluples
3x, 3'R

Alactate Capacity

Perceived Effort: 6/10
Track, Flats, 2P

3x 60m, 2'30''R
5x 80m, 3'30''R
1x 100m

Day 04

Rest Day

Day 05

Max Strenght

Perceived Effort: 9/10

BB Front or Back Squat [1:0:X:1]
@85% 1RM BB Front or Back Squat, 1x 3, 3'R
@90% 1RM BB Front or Back Squat, 1x 2, 3'R
@93% 1RM BB Front or Back Squat, 1x 1, 3'R

BB Bench Press [1:0:X:1]
@85% 1RM BB Bench Press, 1x 3, 3'R
@90% 1RM BB Bench Press, 1x 2, 3'R
@93% 1RM BB Bench Press, 1x 1, 3'R

Kettlebell Swing  [0:0:X:0]
~10 kg, 1x 6, 3'R
~12 kg, 1x 5, 3'R
~14 kg, 1x 4, 3'R

BB Military Press [1:0:X:1]
@85% 1RM BB Military Press, 1x 3, 2'R
@90% 1RM BB Military Press, 1x 2, 2'R
@93% 1RM BB Military Press, 1x 1, 2'R

Aerobic Power

Perceived Effort: 3/10
Grass, Flats, 2P
Tip: Alternatively, you can use a treadmill in the gym

4x 200m, 3'R

Day 06

Plyometrics

Perceived Effort: 8/10
Track, Flats

6 Hurdles (4 feet distance)
Hurdles Height: 40cm to 84cm
Bounces over Hurdles
6x, 2'R

6 wickets (3 feet distance)
Straight Legs Hops
6x, 2'R

Lactate Power

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

1x maximum distance covered in 28'', 7'R
1x maximum distance covered in 22'', 7'R

Perceived Effort: 9/10
Track, Spikes, 3P

2x 150m, 8'R
2x 120m, 7'R

Day 07

Rest day