From the Coach:

Every gym session, every plyometric jump and every running repetition during this period is designed to refine the details of race performance. Reaction time, start, responsiveness, power, drive phase and maximum velocity phase. Everything is purposeful and specific to running fast in competition.

Before planning the week’s training sessions, check your competition calendar. Read carefully the recommendations and training objectives.

day 01

Plyometrics

Perceived Effort: 9/10
Focus on how quickly you can touch the box with both feet and return to the squat position
Track, Flats / You can do it at gym

Box Height Less Knee
Tip: Start in a half-squat freeze position. For optimal reaction training, the start will be signalled by your teammate
Box Jump and back: Start Freeze
4x 4 BW, 3'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

KB SL Deadlift [0:2:X:0]
~8 kg, 3x 3x side, 3'R

BB Push Press Step Up Start [0:2:X:0]
Step Height ~20cm
@50% 1RM BB Push Press, 3x 3x side, 3'R

Pike at TRX or Swiss Ball
4x 10, 1' R

Day 02

Alactate Power

Perceived Effort: 6/10
Track, Spikes, Drop-in
Focus on running as relaxed and efficiently as possible, without thinking about the final time at all

5x 50m, 6'R

Day 03

Rest Day

Day 04

Multi Throws

Perceived Effort: 9/10
Med-Ball weight:
Women: 1 to 2kg
Men: 1 to 3kg
Focus on speed, try to throw the medicine ball for maximum distance

Tip: start in the same two-point start position with the medicine ball at your chest
Half-Kneeling Throw: 4x 2x side, 2'R

Box Height ~30cm
Focus on the power of your legs, as soon as you land, push the ball away. If you push hard enough, you’ll perform a frog jump
Drop Front Chest Toss
4x 2, 2'R

Acceleration Development

Perceived Effort: 9/10
Track, Spikes, Block Start
Focus on incorporating the initial phase of the drive into the transition to top-speed running

4x 20m, 6'R

Day 05

Rest Day

Day 06

Lactate Power

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

1x 100m, 12'R
1x 80m, 10'R
1x 60m

Day 07

Rest day