Introduction to the Cycle
This week marks the first mesocycle change, entering an introductory period that takes us a step away from the volume-focused environment that has defined the program since the end of the indoor season until now.
Alactic capacity will be addressed with slightly more complex work, along with bounds and alactic power, where we’ll focus on high-intensity flying sprints while still maintaining an aerobic session in the program.
Strength training will include unilateral lifts, a small core conditioning module, medicine ball throws, with a solid lactic capacity workout at the end of the week.
This is the first step toward quality-focused training—growth continues!
01INTR-W23 (Load)
Day 01
Plyometrics
PLYO-01INTRO
Seated Box Jump:
BW, 2x 8, 2'R
Sitting Box Height: Knee Height
Landing Box Height: Slightly above Knee Height
Drop Jump:
BW, 2x 5, 2'R
Drop Box Height: Slightly below Knee Height
Landing Box Height: Slightly above Knee Height
Straight Leg Hops: 3x 10 wickets (~80cm distance), 2'R
--
Focus on maximum explosive intent for each repetition. This module serves as activation after the weekend, before moving into acceleration work.Acceleration Development
AD-100-01INTRO
Sledge: Track, Spikes, 3P
3x 20m, 4'R
--
Sledge Load determined by time target as in Reference Table:
Sledge Targets by Period: 01INTR
Perceived Effort: 9/10
Track, Spikes, Blocks
3x 20m, 4'RAlactate Capacity
ALC-100-01INTR
Track, Flats, 2P
3x 60m, 2'30"R
--
Perceived Effort: 6/10
Track, Flats, 2P
2x 80m, 4'30"R
--
Perceived Effort: 7/10Day 02
Max Strength
MS-01INTRO
BB Back or Front Squat [1:0:X:1]:
@80% 1RM BB Back or Front Squat, 1x 6, 3'R
@85% 1RM BB Back or Front Squat, 2x 6, 3'R
BB Romanian Deadlift (RDL) [1:0:X:2]:
@80% 1RM BB Deadlift, 1x 6, 3'R
@85% 1RM BB Deadlift, 2x 6, 3'R
BB Bench Press [1:0:X:0]:
@85% 1RM BB Bench Press, 2x 6, 3'R
--superset--
Push-up [1:0:X:0]
@BW, 2x 4
BB Bent Over Row [1:0:X:1]:
@55% 1RM BB Bench Press, 2x 6, 3'R
--superset--
Pull-up [1:0:X:0]
@BW, 2x 4Day 03
Hops & Bounds
HB-01INTRO
Grass, Flats
Single Frog Jump:
1x 4, 2'R
Alt. Quintuples:
3x , 1'30"/3'R
Alt. Decuples:
2x, 3'RAlactate Power
ALP100-01INTR
Track, Spikes, Drop-in
4x 30m, 4'R
(20m + 10m fly)
2x 40m, 4'30"R
(20m + 20m fly)
1x 60m, 6'R
(20m + 40m fly)
--
Perceived Effort: 9/10Aerobic Power
AEP-100-01INTR
Grass, Flats, 2P
1x [500m, 400m, 300m], 1'30"/5'R
2x 200m, 1´R
--
Perceived Effort: 5/10Day 04
Rest day
Day 05
Strength-Speed
STSP-01INTRO
BB Bulgarian Squat [2:1:1:1]:
@15/20kg, 3x 8x side, 3'R
BB SL Romanian Deadlift [2:1:1:1]:
@15/20kg, 3x 8x side, 3'R
DB Lying Chest Flies [2:1:1:1]:
@20% 1RM BB Bench Press, 3x 8, 3'R
--superset--
BB Lying Pull-Over [2:1:1:1]:
@7/15kg, 3x 8, 3'R
--
In these single-leg exercises, the use of load depends on each athlete’s proprioceptive abilities. The goal is not to lift the maximum possible weight but to find the load that can be fully controlled in optimal balance and perfect posture.Core Conditioning
CC-01INTR
Circuit: 2x 40"W/20"O, 1'R
A1 Leg Raises
A2 Crunches
A3 Copenhagen Plank
A4 Russian Twist
A5 Box Consecutive Calf PulsesDay 06
Multi Throws
MT-01INTR
01 Crossed SL Press: 2x 6x side, 1'R
03 Double Crossed SL Scoop: 2x 6x side, 1'R
--
Med-Ball weight:
Women: 2 to 4kg
Men: 4 to 7kg
Focus on Strength. Med-ball should feel mid-heavy. To view the exercises, click on this link to access the Scirocco TF exercise library.
Lactate Capacity
LC-SBD-100-01INTR
Track, Flats, 2P
1x maximum distance covered in 15”, 6’30”R
2x maximum distance covered in 20”, 8’R
1x 250m
--
Perceived Effort: 8/10Day 07
Rest day
50% OFF on 1-to-1 Services
Remember that while your membership is active, you are entitled to a 50% discount on online services such as video analysis, consultation, and mental coaching using the following code:
opp50
Feedback and comments
Sharing your updates regarding your progress throughout the training program can be a great support for each of us and the team as a whole. By leaving a comment in the designated section below, you can share your thoughts with the team.
Let’s keep the communication positive and motivating to help everyone achieve the best results.
If you share your sessions on social media, please remember to mention @sciroccotf. It will be a pleasure to share your experiences on our channels!