From the Coach:

With one week of training behind you, you will truly start to feel faster. Perform all the exercises by combining technical execution with physical conditioning as effectively as possible. Three words to describe this week: speed, speed, and speed.

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

day 01

Speed-Strenght

Perceived Effort: 9/10
Focus is on maximal intent and the speed of every movement

Tip: Try to move really fast without jumping or lifting the barbell off your back
BB Front or Back Squat [0:0:X:0]
@50% 1RM BB Front or Back Squat, 4x 6, 2'R

BB Bench Press [0:0:X:0]
@50% 1RM BB Bench Press, 4x 6, 2'R

Wall Ball Shots [0:0:X:0]
Women: 4 to 8 kg
Men: 6 to 10 kg
4x 6, 2'R

BB Row [0:0:X:0]
@50% 1RM BB Row, 4x 6, 2'R

KB American Swing [0:0:X:0]
Women: 8 to 12kg
Men: 10 to 14 kg
4x 8, 2'R

TRX or BOSU or SwissBall Mountain Climbers
4x 12x side, 2'R

BB Calf [0:0:X:0]
Tip: without stepping, move fast and continue on your tiptoes
@60% BB Back Squat, 4x 8, 2'R

Day 02

Plyometrics

Perceived Effort: 9/10
Focus is on the reaction and speed of your foot at the drop-off
Track, Flats

Box Height Knee
Hurdle Height 40cm to 76cm
Hurdle Distance from Box ~50cm
Drop + Jump over 1 Hurdle
4x 4 BW, 2'R

Track, Spikes

Box Height Calf
Drop Jump Straight Legs
4x 4 BW, 2'R

Acceleration Development

Perceived Effort: 8/10
Focus is on horizontal displacement and the switching frequency between limbs
Track, Spikes, Drop-in Start

2x 30m, 5'R

Perceived Effort: 9/10
Focus is on the deceleration during each contact, without losing displacement and frequency in the Drop-In exercise
Track, Spikes, 3P

3x 20m, 5'R

Perceived Effort: 9/10
Feel like you can bring all the elements to the blocks and enjoy every start with maximum intensity!
Track, Spikes, Block Start

4x 10m, 5'R

Day 03

Rest Day

Day 04

Multi Throws

Perceived Effort: 9/10
Med-Ball weight:
Women: 1 to 2kg
Men: 2 to 4kg
Focus on speed, try to throw the medicine ball for maximum distance

Half-Kneeling Throw: 4x 3x side, 2'R
Front Scoop Toss: 4x 4, 2'R

Lactate Power

Perceived Effort: 9/10
Track, Spikes, 2P

2x 150m, 10'R
1x 120m, 8'R
1x 100m, 10'R
1x 150m, 10'R
1x 100m

Day 05

Rest Day

Day 06

Alactate Power

Perceived Effort: 9/10
The main goal of this session is to reach maximum race speed during the flying phases of the runs. This should be done gradually, building speed without forcing acceleration, so that the frequencies and speeds match those experienced in an actual race.
Track, Spikes, 2P

2x 30m Run-Up + 20m Fly, 4'R
2x 20m Run-Up + 30m Fly, 5'R
2x 20m Run-Up + 40m Fly, 6'R

Testing

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

1x 150m 20'R
1x 60m

Day 07

Rest day