From the Coach:

This is the most delicate week, so balance your training and recovery as well as you can. Listen to and accept the signals your body sends you.

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

day 01

Core Conditioning

Perceived Effort: 8/10

Core Routine: 20''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, 3x 4, 2'R

BB Bench Press [1:0:X:1]
@85% 1RM BB Bench Press, 3x 4, 2'R

BB Step Up [1:0:X:0]
Height step 25cm
@85% 1RM BB Step Up, 3x 4x side, 2'R

Pull-Up with or without elastic band [1:0:X:0]
3x 4, 2'R

Day 02

Plyometrics

Perceived Effort: 9/10
Track, Flats

Box Jump: Height slightly above knee
BW, 3x 5, 2'R

Drop Jump-Freeze-Squat Jump
Box Jump Height: knee height
Freeze: Hold 2'' in squat position
BW, 3x 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, 3x 8, 2'R

Acceleration Development

Perceived Effort: 9/10

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

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

Alactate Power

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

2x 30m, 5'R
(10m + 20m fly)

1x 40m, 5'R
(10m + 30m fly)

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

Day 03

Hop & Bounds

Perceived Effort: 8/10
Grass, Flats

Stride straight legs
2x 50m, 2'R

Alternating Bounds
2x 50m, 2'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 Capacity

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

2x 60m, 2'30''R
2x 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]
@80% 1RM BB Front or Back Squat, 1x 3, 3'R
@85% 1RM BB Front or Back Squat, 1x 2, 3'R
@90% 1RM BB Front or Back Squat, 1x 1, 3'R

BB Bench Press [1:0:X:1]
@80% 1RM BB Bench Press, 1x 3, 3'R
@85% 1RM BB Bench Press, 1x 2, 3'R
@90% 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]
@80% 1RM BB Military Press, 1x 3, 2'R
@85% 1RM BB Military Press, 1x 2, 2'R
@90% 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

3x 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
4x, 2'R

6 wickets (3 feet distance)
Straight Legs Hops
4x, 2'R

Lactate Power

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

1x maximum distance covered in 25'', 7'R
1x maximum distance covered in 20'', 7'R

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

1x 150m, 8'R
1x 120m

Day 07

Rest day