From the Coach:

We begin the most anticipated phase of the first part of the season with a high-intensity week. Training sessions will be shorter but more intense than in the previous phase. Attention to detail is essential, and testing will help us understand race dynamics.

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

day 01

Plyometrics

Perceived Effort: 9/10
Focus is on reaction time and leg speed
Track, Flats / You can do it at gym

Box Height Knee
Tip: Start in a half-squat freeze position. For perfect reaction training, the start will be signalled by your teammate
Box Jump: Start Freeze
5x 5, 2'R

Focus on reactivity and foot speed
Step Height ~20
Split Step up Jump
5x 5x side, 2'R

Velocity

Perceived Effort: 9/10
Focus on power during the concentric phase. Try to minimise the eccentric phase entirely
Tip: Always start in a freeze position. During the squat, begin with the barbell at the height of your half squat, then maintain control of the barbell and complete the movement

BB Front or Back Squat [0:2:X:0]
@80% 1RM BB Back Squat, 3x 3, 2'R

BB Hip Thrust [0:2:X:0]
@80% 1RM BB Hip Thrust, 3x 3, 2'R

BB Row [0:2:X:0]
@80% 1RM BB Row, 3x 3, 2'R

BB Half Thruster [0:2:X:0]
@70% 1RM BB Thruster, 3x 3, 3'R

Day 02

Hops & Bounds

Perceived Effort 9/10
Track, Flats

Tip: The first bound is like a frog jump, land on one leg and hop, then land on the other leg and hop
Alternating Triples start in squat position
4x 2x Side, 1'/3'R

Lactate Power

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

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

Day 03

Rest Day

Day 04

Alactate Power

Perceived Effort 7/10
Track, Spikes
Hurdles Height 40cm to 76cm
Hurdles Distance 80cm to 120cm
Focus on speed during the first two parts (hurdles and run-up) and on maximum relaxation during the flying phase

Bounces over 4 Hurdles, Run-Up + Fly
4x 4 Hurdles + 15m Run-Up + 30m Fly, 6'R

Acceleration Development

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

3x 20m, 6'R

Day 05

Rest Day

Day 06

Testing

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

1x 80m, 12'R
1x 60m

Day 07

Rest day