00ADAP_W22 – Short Sprints

Introduction to the cycle

This microcycle is characterized by a general increase in training volume and the introduction of various activities. Throughout the week, a wide range of elements will be addressed, including plyometrics, acceleration, bounds, aerobic power, and different types of strength work. We’re returning to a truly comprehensive training week.

It’s important to fully embrace the volume-focused nature of these weeks, leaving pure intensity to just a few specific elements, such as acceleration and the lactic acid work at the weekend.

The main goal is to improve the body’s overall fitness condition in preparation for the first mesocycle change, which will begin in the next week, immediately following this one.

PLYO-100-00ADAP

Box Jump:
BW, 2x 8, 2'R
Landing Box Height: Slightly above Knee Height

Straight Leg Hops:
3x 10 wickets (4 feet distance), 2'R

--
Focus on maximum explosive intent for each repetition. This module serves as activation after the weekend, before moving into acceleration work.

AD-100-00ADAP

Sledge: Track, 3P, Spikes
3x 20m, 3'/6´R

--
Sledge Load determined by time target as in Reference Table:
Sledge Targets by Period: 00ADAP
Perceived Effort: 9/10

ALC-100-00ADAP

Track, Flats, Drop-in Start
2x 40m, 3'R
3x 60m, 4'R

--
Perceived Effort: 8/10

HB-100-00ADAP

Grass, Flats
Single Frog Jump:
1x 4, 2'R

Alt. Quintuples:
4x, 3'R

-
Focus on a ground contact with the full foot, emphasizing strong and stable dorsiflexion of the contacting foot.

AEP-100-00ADAP

Grass, Flats, 2P
1x [400m, 300m, 200m], 1'30"/4'R
2x 200m, 1´R

--
Perceived Effort: 4/10

STSP-100-00ADAP

BB Back or Front Squat [1:0:X:1]:
@75% 1RM BB Back or Front Squat, 2x 8, 3'R

BB Deadlift [0:0:X:0]:
@75% 1RM BB Deadlift, 2x 8, 3'R

BB Bench Press [1:0:X:0]:
@85% 1RM BB Bench Press, 1x 6, 3'R

BB Bent Over Row [0:0:X:1]:
@85% 1RM BB Bench Press, 1x 6, 3'R

HT-100-00ADAP

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

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

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

SL Box Calf Raises [5:0:X:0]:
@50% BW 2x 15, 1'R

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

MT-100-00ADAP

00 Crossed SL Scoop: 2x 8x side, 1'R
02 SL OH Throw: 2x 8x side, 1'R

--
Med-Ball weight:
Women: 2 to 5kg
Men: 3 to 7kg
Focus on Strength. Med-ball should feel mid-heavy. 

LC-SBD-100-00ADAP

Track, Flats, 2P
1x maximum distance covered in 25”, 6’30”R
1x maximum distance covered in 30”

--
Perceived Effort: 9/10
We are not looking to convert time over a distance. Let’s position ourselves at the start of the 250m with the goal of getting as close to the finish line as possible.