00ADAP_W21 – Short Sprints

Introduction to the cycle

Once the most important competitive event of the season has passed, we will approach the second part of the season with a solid 4-day period of complete recovery. This will help restore energy and emotional levels depleted during the first 20 weeks of training.

The resumption of activities will reintroduce metabolic systems that were set aside during the competitive phase, such as the aerobic system. This will be accompanied by gym sessions, where we will also reintroduce some hypertrophy work.

This return to basics will last two weeks, allowing the body to recover from the high-intensity efforts that characterized the specific phase and to reintroduce some volume-based concepts. This will help build a solid foundation to perform at our best from now until the summer months, when we will face the most important competitions of the outdoor season.

With enthusiasm, we will return to the fundamentals, starting a long journey that will lead us into the summer.

HT-100-00ADAP

BB Hyperextensions (BB behind the neck) [3:0:1:0]:
@30% BW, 2x 8, 1'R

BB Step Up [3:0:X:1]:
@35% 1RM BB Back Squat, 2x 8, 1'R

BB Good Morning [3:0:2:1]:
@40% BW, 2x 8, 1'R

SL Box Calf Raises [5:0:X:0]:
@50% BW 2x 30, 1'R

Arms & Shoulders Circuit: 2x 30"W/10"O, 1'R
A1 DB Hammer Curls
A2 DB OH Tricep Extension
A3 DB Rear Delt Rows

AEP-100-00ADAP

Grass, Flats, 2P
2x [350m, 250m, 150m], 1'30"/4'R
2x 200m, 1´R

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Perceived Effort: 3/10