03INTE_W30 – Short Sprints

Day 01

Velocity

VEL-03INTE

BB Push w/ Alt. Split  Jerk [1:0:X:1]:
@50%BW, 2x 6, 3'R

--
The goal of these exercises before the maximum strength module is to activate the system with quick and powerful strength movements, bringing the bar overhead. The key focus is execution speed.

Max Strength

MS-03INTE

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

BB Bulgarian Squat [1:0:X:1]:
@20% 1RM BB Back Squat, 2x 6x side, 3'R

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

BB SL RDL [0:1:X:0]:
@20% 1RM BB Deadlift, 2x 6x side, 3'R

Push Up [1:0:X:0]:
@BW, 2x 5 Max Power Push Up, 3'R

Pull Up [1:0:X:0]:
@BW, 2x 5 Max Power Pull Up, 3'R

--
In this maximum strength module, along with increasing the percentage of 1RM, we introduce a contrast execution with a unilateral exercise focused on maximum power and speed, while maintaining control and proper starting position for each repetition.

Day 02

Hops & Bounds

HB-03INTE

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

Alt. Decuples:
1x 3, 3'R

lactate Power

ALP-100-03INTE

Track, Spikes, 3P
1x 180m, 10'R
1x 150m, 8'R
2x 120m, 6'R

--
Perceived Effort: 8/10

Day 03

Plyometrics

PLYO-03INTE

Straight Leg Hops:
BW, 3x 10 wickets (3 feet distance), 2'R
BW, L foot only, 3x 10 wickets (3 feet distance), 2'R
BW, R foot only, 3x 10 wickets (3 feet distance), 2'R

Bounces over Hurdles:
BW, 3x 10 hurdles (4 feet distance), 2'R
Hurdles Height: 40cm to 76cm MAX

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

Speed-Strength

SPST-03INTE

BB Staggered Stance 1/2 Squat Jump [0:0:X:0]:
@30% 1RM BB Back Squat, 3x 6x side, 3'R
--superset--
BW Split Squat Cycle Jump:
@BW, 3x 6x side, 3'R

--
This entire workday has a very low volume because the focus must be entirely on producing movements executed at maximum speed and power. The limited volume is also due  to the presence of tests or maximum efforts runs on the following day.

Day 04

Rest day

Day 05

Plyometrics

PLYO-03INTE

Drop Jump:
BW, 2x 6, 2'R
Box Height: Knee Height

SL Box Jump:
BW, 2x 6x side, 2'R
Jump on one leg and land with both.
Box Height: Knee Height

--
Perceived Effort: 9/10

Acceleration Development

AD-100-03INTE

-- Block 1:
Sledge: Track, Spikes, 3P
2x 20m, 3'R
Block Start: Track, Blocks, Spikes
2x 30m, 3'/6'R

-- Block 2:
Sledge: Track, Spikes, 3P
1x 20m, 3'R
Block Start: Track, Blocks, Spikes
1x 30m, 3'R

--
Sledge Load determined by time target as in Reference Table:
Sledge Targets over 20m by Period: 03INTE
Perceived Effort: 9/10

Day 06

Testing

TT-03INTE

Track, Spikes, Blocks
1x 250m, up to 20'R
1x 100m

--
Perceived Effort: 10/10

Day 07

Rest day