Introduction to the Cycle
With three weeks left until the most important competition of the season, we don’t experience a true mesocycle shift but rather a slight modification within the metabolic characteristics worked on during the previous three weeks.
The volume of work is further reduced to ensure both physical recovery and neural recovery, considering the time spent on track training as well as the personal activities that come with everyday life: study, work, family.
Practically, the main changes will include unilateral lifts exclusively in the maximal strength module and the shift of lactate power work from day 2 to day 6 during weeks when no competition is scheduled in the weekend.
This further emphasizes the importance of doing less but doing it extremely well in these weeks, fully projecting yourself into the competitive environment. It is strongly recommended to compete at the end of this week, week 19 of the program.
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-W19 (Load)
Day 01
Velocity
VEL-05COMP
BB Push Jerk [0:0:X:0]:
@40%BW, 3x 2, 3'R
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We reduce to 2 repetitions per set with a slight increase in load. This is the only exercise in the program where the load is increased.Speed-Strength
SPST-05COMP
BB Staggered Stance Cycle 1/2 Squat Jump [0:0:X:0]:
@40% BW, 3x 6, 4'R
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In this exercise, the total repetitions decrease in favor of a higher execution speed. It is extremely important to focus primarily on this.Max Strength
MS-05COMP
BB Bulgarian Squat [0:0:X:1]:
@35% 1RM BB Back Squat, 2x 3, 3'R
BB SL RDL [0:1:X:0]:
@40% 1RM BB Deadlift, 2x 3, 3'R
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In the maximum strength session, only unilateral movements are maintained in order to achieve selective activation and avoid maximal lifts during the last three weeks of training.Day 02
Alactate Power
ALP-100-05COMP
Track, Drop-in, Spikes
4x 40m, 6'R
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Perceived Effort: 6/10
No relevance to the stopwatch in this session. The goal is to run as relaxed as possible, effectively, without thinking about the final time at all.Day 03
Rest day
Day 04
Plyometrics
PLYO-05COMP
Straight Leg Hops:
BW, L foot only, 2x 6 wickets (7/8 feet distance), 2'R
BW, R foot only, 2x 6 wickets (7/8 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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In plyometric exercises, it is important to emphasize the contrast between the horizontality of the first single-leg exercise and the verticality of the jumps in the second exercise, which are further reduced in volume in favor of a higher level of voluntary intensity. Flat foot contact, good height and intensity of every jump.Acceleration Development
AD-100-05COMP
Block Start: Track, Blocks, Spikes
2x 30m, 6'R
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Perceived Effort: 9/10
In this session, the starts increase to 30 meters but are reduced to only two executions, with the goal of incorporating the first part of the drive into the transition to top-speed running.Day 05
Rest day
Day 06
Lactate Power
LP-100-05COMP
Track, 3P, Spikes (Only for 200m sprinters)
2x 100m (in the curve), 10'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
2x 60m, 8'R
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Perceived Effort: 9/10Day 07
Rest day
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