02FUND_W27 – Short Sprints

Day 01

Plyometrics

PLYO-02FUND

Box Jump:
BW, 2x 4, 2'R
Landing Box Height: Slightly above Knee Height

Drop Jump:
BW, 2x 4, 2'R
Drop Box Height: Mid Calf
Landing Box Height: Slightly above Knee Height

Acceleration Development

AD-100-02FUND

-- Block 1:
Sledge: Track, Spikes, 3P
2x 20m, 2'R
Block Start: Track, Spikes, Blocks
2x 20m, 2'/6'R

-- Block 2:
Sledge: Track, Spikes, 3P
1x 20m, 3'R
Block Start: Track, Spikes, Blocks
1x 20m, 3'R

--
Sledge Load determined by time target as in Reference Table:
Sledge Targets by Period: 02FUND
Perceived Effort: 9/10

Alactate Power

ALP-100-02FUND

Track, Spikes, Drop-in
2x  40m, 4'30"R
(15m + 25m fly)

2x 60m, 6'R

--
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.

Day 02

Velocity

VEL-02FUND

BB Push Press [1:0:X:1]:
@40%BW, 4x 3, 3'R

MAX STRENGTH

MS-02FUND

BB Front  or  Back Squat [1:0:X:1]:
@80% 1RM BB Front or Back Squat, 1x 3, 2'R
@85% 1RM BB Front or Back Squat, 1x 2, 3'R
@90% 1RM BB Front or Back Squat, 1x 1, 4'R

BB Romanian Deadlift [0:0:X:0]:
@80% 1RM BB Deadlift, 1x 3, 2'R
@85% 1RM BB Deadlift, 1x 2, 3'R
@90% 1RM BB Deadlift, 1x 1, 4'R

BB Bench Press [1:0:X:0]:
@85% 1RM BB Bench Press, 3x 4, 3'R
--superset--
Push-up [1:0:X:0]
@BW, 3x 4

BB Bent Over Row [1:0:X:1]:
@65% 1RM BB Bench Press, 3x 4, 3'R
--superset--
Pull-up [1:0:X:0]
@BW, 3x 4

Day 03

Hops & Bounds

HB-02FUND

Grass, Flats
Single Frog Jump:
x2, 2'R

50m Alt. Bounds
x2, 4'R

Alactate Capacity

ALC-100-02FUND

Track, Flats, 2P
2x 3x 60m, 2'30"/5'R
--
Perceived Effort: 6/10

Track, Flats, 2P
1x 80m, 3'30"R
1x 100m, 4'30"R
--
Perceived Effort: 8/10

Day 04

Rest day

Day 05

Multi Throws

MT-02FUND

04 Double Crossed SL Press: 3x 4x 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: https://www.youtube.com/playlist?list=PLlFTn6k6Ki7xCpL35OTda3QVBdlGZ26TS

Plyometrics

PLYO-02FUND

Straight Leg Hops:
BW, 2x 10 wickets (5 feet distance), 2'R

Bounces over Hurdles:
BW, 3x 6 hurdles (6 feet distance), 2'R
Hurdles Height: 50cm to 76cm

--
Flat foot contact, good height and intensity of every jump.

Speed-Strength

SPST-02FUND

BB 1/2 Squat Jump [0:0:X:0]:
@45% 1RM BB Back Squat, 3x 6, 1'R
--superset--
BW Split Squat Cycle Jump:
@BW, 3x 6x side, 3'R

Day 06

Lactate Capacity

LC-100-02FUND

Track, Flats, 2P
1x 250m, 10'R
1x 200m, 10'R
--
Perceived Effort: 8/10

Track, 2P, Spikes
1x 150m, 10'R 
1x 120m
--
Perceived Effort: 9/10

Day 07

Rest day