Introduction to the Cycle
In the final week leading up to the most important competition of the season, the elements in the program remain unchanged, aiming for further optimization of the key aspects of the race. Everything we do is focused on experiencing and mentally and physically recreating the race moment, constantly projecting ourselves toward the best possible result.
Seven days to reach a moment we have been waiting for so long. Have a great week of work!
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-W20 (COMPetition)
Day 01
Velocity
VEL-05COMP
BB Push Jerk [0:0:X:0]:
@40%BW, 2x 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, 2x 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
--
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
1x 40m, 6'R
1x 50m, 7'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
Acceleration Development
AD-100-05COMP
Block Start: Track, Blocks, Spikes
2x 30m, 6'R
--
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
Travel day
It is very important not to underestimate the travel day, as it can be tiring due to the time spent in transportation to reach the competition venue, even if it is only a few hours from home.
Once you arrive at your destination, it is crucial to take the time to relax your system with a walk, yoga, or some mobility exercises to help the tissues regain elasticity after the time spent traveling.
If possible, we recommend visiting the track where the competition will take place to familiarize yourself with the surroundings and be aware of the necessary logistics to participate in the event, avoiding any unexpected surprises on race day that could disrupt your preparation.
In general, the most important thing is to enjoy these competition days as the culmination of a 21-week journey in which we have learned to understand ourselves and refine key aspects of speed training. Believing in the work you have done is essential to allow all the good preparation to emerge on this important day.
Congratulations on making it this far—now, let the fun begin.
Day 06
Race day
Day 07
Race day
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Feedback and comments
Sharing your updates regarding your progress throughout the training program can be a great support for each of us and the team as a whole. By leaving a comment in the designated section below, you can share your thoughts with the team.
Let’s keep the communication positive and motivating to help everyone achieve the best results.
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