From the Coach:

The period every sprinter looks forward to. We have prepared our muscles through the previous phases precisely for this moment. The most rewarding, but also the most challenging period.

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

day 01

Strenght-Speed

Perceived Effort: 9/10
Focus is on building maximal strength in the first part of the set, then shifting to speed in the second.
Tip: Every exercise consists of two parts: in the first, you focus on improving maximal strength, and in the second, on speed. Do not rest between the two parts.

4x
6 @75% 1RM BB Front or Back Squat [1:0:X:1]
6 BW Squat jump, 2'30''R

4x
6 @75% 1RM BB Bench Press [1:0:X:1]
6 BW Push Ups, 2'30''R

Step Height ~30cm
4x
6x side @75% 1RM BB Step Up [1:0:X:0]
6x side BW Split Step up Jump, 2'R

4x
30'' Swiss Ball Plank Hold
12x Side Swiss Ball Mountain Climbers, 1'30''R

4x
6 @75% 1RM BB Thruster [1:0:X:0]
6 8kg to 10kg Wall Ball Shots, 3'R
Alternatively you can use another BB for the second part. In that case load it to @40% 1RM Thruster.

Day 02

Plyometrics

Perceived Effort: 9/10
Track, Flats

Box Height Knee
Drop Jump
5x 5 BW, 2'R

Bulgarian Squat Jump
5x 5x side BW, 2'R

Acceleration Development

Perceived Effort: 9/10

Sledge: Track, Spikes, 3P
Load: X-Heavy
Focus on continuous pushes with your foot. Engage your abs.
6x 20m, 4'R

Track, Spikes, Block Start
6x 30m, 4'R

Day 03

Multi Throws

Perceived Effort: 9/10
Med-Ball weight:
Women: 2 to 4kg
Men: 4 to 6kg
Focus on power, try to throw the medicine ball for maximum distance.

Front Chest Toss: 3x 4, 2'R
Front Scoop Toss: 3x 4, 2'R

Hops & Bounds

Perceived Effort: 8/10
Grass, Flats

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

Alternating Decuples
4x, 3'R

Alactate Power

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

3x 50m, 6'/10'R
2x 60m, 6'R (in the curve, any point, both directions.)
1x 60m (straight)

Day 04

Rest Day

Day 05

Plyometrics

Perceived Effort: 9/10
Track, Flats

6 wickets (3 feet distance)
Single Straight Leg Hops
4x side, 2'R

6 Hurdles (~80/100cm distance)
Hurdles Height 40cm to 76cm
Tip: If you stop between hurdles, as in a single frog jump, place the hurdles a little closer together.
Bounces over Hurdles
4x, 2'R

Strenght-Speed

Perceived Effort: 9/10
Focus on the maximum power you can generate.

KB High Pull [0:1:X:0]
 ~10kg, 5x 5, 2'R

KB American Swing [0:0:X:0]
Women: 8 to 12kg
Men: 10 to 14 kg
5x 6, 2'R

BB Hip Thrust [0:0:X:1]
@70% 1RM BB Hip Thrust, 5x 5, 2'R

Day 06

Testing

Perceived Effort: 10/10
Track, Spikes, Blocks

1x 200m, up to 20'R
1x 150m

Lactate Power

Perceived Effort: 8/10
Track, Spikes, 3P

3x 150m, 12'R

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

1x 120m, 11'R
1x 100m, 10'R
1x 80m

Day 07

Rest day