01INTR_W24 – Short Sprints

Day 01

Plyometrics

Drop Freeze:
BW, 2x 6, 2'R
Drop Box Height: Slightly above Knee Height

Seated Box Jump:
BW, 2x 6, 2'R
Sitting Box Height: Knee Height
Landing Box Height: Slightly above Knee Height

Straight Leg Hops: 3x 10 wickets (~80cm distance), 2'R

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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
4x 20m, 4'R
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Sledge Load determined by time target as in Reference Table:
Sledge Targets by Period: 01INTR
Perceived Effort: 9/10

Track, Spikes, Blocks
2x 20m, 4'R

Alactate Capacity

ALC-100-01INTR

Track, Flats, 2P
3x 40m, 2'30"R
--
Perceived Effort: 6/10

Track, Flats, 2P
2x 60m, 3'30"R
1x 80m, 4'30"R
--
Perceived Effort: 7/10

Day 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 4

Day 03

Hops & Bounds

HB-01INTRO

Grass, Flats
Single Frog Jump:
1x 3, 2'R

Alt. Quintuples:
1x 2, 1'30"/3'R

Alt. Decuples:
2x, 3'R

Alactate Power

ALP100-01INTR

Track, Spikes, Drop-in
2x 30m, 4'R
(15m + 15m fly)

4x  40m, 5'30"R
(15m + 25m fly)
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Perceived Effort: 9/10

The goal of these runs is to create 15 meters of aggressive and efficient acceleration, then transition into the remaining space by taking advantage of the generated speed and focusing on lightness and action frequency.

Aerobic Power

AEP-100-01INTR

Grass, Flats, 2P
1x [500m, 400m, 300m], 1'30"/5'R
3x 200m, 1´R
--
Perceived Effort: 5/10

Day 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

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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 Pulses

Day 06

Multi Throws

MT-01INTR

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

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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: https://www.youtube.com/playlist?list=PLlFTn6k6Ki7xCpL35OTda3QVBdlGZ26TS

Lactate Capacity

LC-SBD-100-01INTR

Track, Flats, 2P
2x maximum distance covered in 15”, 6’30”R
2x 150m, 8’R
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Perceived Effort: 8/10

1x 200m
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Perceived Effort: 9/10

Day 07

Rest day