Introduction to the Cycle
This week, we aim to replicate and anticipate as closely as possible the week leading up to the main competition of the year, which is three weeks away. The overall volume is reduced to half of the previous week’s, plyometric exercises are excluded from the program, and, if necessary, time trials are shortened to sub-race distances to focus more on intensity.
It is highly suggested that during this phase to connect personally with your coach to plan adjustments specific to your race plan. Scroll to the bottom of this page to discover the discount code to access consultation services at 50% off the original price.
05COMP-W18 (DeLoad)
Day 01
Multi Throws
MT-05COMP
17 Lateral Crossed SL Scoop: 2x 3x side, 1'R
OH Vertical Throw: 2x 3, 1'R
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In the OH Vertical Throw, aim for maximum upward explosiveness, throwing the ball as high and vertically as possible.
Med-ball weight:
Women: 1 to 2kg
Men: 1 to 4kg
The ball must be light to allow for faster and more powerful movement.To view the exercises, click on this link to access the Scirocco TF exercise library.
Velocity
VEL-05COMP
BB Push Jerk [0:0:X:0]:
@40%BW, 3x 2, 3'R
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In the Push Jerk, focus on higher load with fewer repetitions, ensuring proper rest between reps and emphasizing maximum upward power in each movement.Speed-Strength
SPST-05COMP
BB Staggered Stance Cycle 1/2 Squat Jump [0:0:X:0]:
@30% BW, 2x 6, 4'R
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The exercise involves alternating jumps with the front leg, switching between right and left for eight total movements. The focus is on speed in direction changes and maximizing airtime with minimal ground contact.Max Strength
MS-05COMP
BB Bulgarian Squat [0:0:X:1]:
@35% 1RM BB Back Squat, 1x 5, 3'R
BB Front or Back Squat [1:0:X:1]:
@85-95% 1RM BB Front or Back Squat, 2x 2, 4'R
BB SL RDL [0:1:X:0]:
@40% 1RM BB Deadlift, 1x 5, 3'R
BB Deadlift [0:0:X:0]:
@85-95% 1RM BB Deadlift, 2x 2, 4'R
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The session aims to lift the maximum load safely, assessing form and neural readiness while staying within prescribed percentages for the few reps assigned.Day 02
Lactate Power
LP-100-05COMP
Track, 2P, Spikes (Only for 200m sprinters.)
1x 120m, 12`R
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Perceived Effort: 7/10
This run serves to warm up and maintain a high weekly volume for 200m athletes.
Track, 2P, Spikes
1x 80m, 10'R
1x 60m
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Perceived Effort: 9/10Day 03
Rest day
Day 04
Plyometrics
PLYO-05COMP
Straight Leg Hops:
BW, L foot only, 1x 6 wickets (5/7 feet distance), 2'R
BW, R foot only, 1x 6 wickets (5/7 feet distance), 2'R
Bounces over Hurdles:
BW, 2x 4 hurdles (6 feet distance), 2'R
Hurdles Height: 40cm to 76cm MAX
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Flat foot contact, good height and intensity of every jump.Acceleration Development
AD-100-05COMP
Block Start: Track, Blocks, Spikes
2x 20m, 6'R
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Perceived Effort: 9/10Alactate Power
ALP-100-05COMP
Track, Drop-in, Spikes
2x 20m Run-Up + 20m Fly, 8'R
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Perceived Effort: 6/10
Focus is on maximum relaxation during the flying phase.Day 05
Rest day
Day 06
Time trial
Technically, we would prefer to compete this weekend to simulate sensations as close as possible to those of the main competition of the year, scheduled in three weeks. If that is not possible, we can proceed with the Time Trial described below.
TT-05COMP
-- 200m sprinters
Track, Blocks, Spikes
1x 150m
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Perceived Effort: 10/10
-- 60m sprinters
Track, Blocks, Spikes
1x 40m
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Perceived Effort: 10/10Day 07
Rest day
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Feedback and comments
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Let’s keep the communication positive and motivating to help everyone achieve the best results.
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