From the Coach:

We reduce the overall volume while keeping the quality of the sessions high. It is important to listen to the signals our body sends us; there is no better week to remember our motto: let’s train better, not more.

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.

3x
6 @75% 1RM BB Front or Back Squat [1:0:X:1]
6 BW Squat jump, 2'30''R

3x
6 @75% 1RM BB Bench Press [1:0:X:1]
6 BW Push Ups, 2'30''R

Step Height ~30cm
3x
6x side @75% 1RM BB Step Up [1:0:X:0]
6x side BW Split Step up Jump, 2'R

3x
30'' Swiss Ball Plank Hold
12x Side Swiss Ball Mountain Climbers, 1'30''R

3x
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
3x 5 BW, 2'R

Bulgarian Squat Jump
3x 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.
2x 20m, 4'R

Track, Spikes, Block Start
3x 30m, 4'R

Day 03

Multi Throws

Perceived Effort: 9/10
Med-Ball weight:
Women: 1 to 3kg
Men: 3 to 5kg
Focus on power, try to throw the medicine ball for maximum distance.

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

Hops & Bounds

Perceived Effort: 8/10
Grass, Flats

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

Alternating Decuples
2x, 3'R

Alactate Power

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

1x 40m, 8'R
1x 60m, 6'R (in the curve, any point)
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
3x 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
3x, 2'R

Strenght-Speed

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

KB High Pull [0:1:X:0]
 ~10kg, 3x 5, 2'R

KB American Swing [0:0:X:0]
Women: 8 to 12kg
Men: 10 to 14 kg
3x 6, 2'R

BB Hip Thrust [0:0:X:1]
@70% 1RM BB Hip Thrust, 3x 5, 2'R

Day 06

Testing

Perceived Effort: 10/10
Track, Spikes, Blocks

1x 150m, up to 20'R

Lactate Power

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

2x 150m, 12'R

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

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

Day 07

Rest day