From the Coach:

We will use this reduced general volume week to improve technical aspects during high-intensity executions. You will feel ready and sharp. Give your body time to absorb this delicate phase.

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, 3x 6, 2'R

BB Bench Press [0:0:X:0]
@50% 1RM BB Bench Press, 3x 6, 2'R

Wall Ball Shots [0:0:X:0]
Women: 4 to 8 kg
Men: 6 to 10 kg
3x 6, 2'R

BB Row [0:0:X:0]
@50% 1RM BB Row, 3x 6, 2'R

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

TRX or BOSU or SwissBall Mountain Climbers
3x 12x side, 2'R

BB Calf [0:0:X:0]
Tip: without stepping, move fast and continue on your tiptoes
@60% BB Back Squat, 3x 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
3x 3 BW, 2'R

Track, Spikes

Box Height Calf
Drop Jump Straight Legs
3x 3 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

2x 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

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

Lactate Power

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

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

Day 05

Rest Day

Day 06

Alactate Power

Perceived Effort: 9/10
Focus on technique during the flying phases of the runs (wickets). Run as cleanly and efficiently as possible
Track, Spikes, 2P
15 wickets (170/200 cm distance)

1x 10m + 15 wickets + 10m, 6'R
1x 20m + 15 wickets + 20m, 8'R
1x 30m + 15 wickets + 30m, 12'R

Testing

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

1x 100m

Day 07

Rest day