When to race?
Given the complexity of the competition calendar for each athlete, we recommend that you get in touch with your coach during this week for a specific consultation in order to plan the best competition schedule and make the necessary adjustments to the training program.
We invite you to scroll to the bottom of this page, where you will find the direct link to the consultation booking form and a 50% discount code, available exclusively to participants in the Short Sprints program.
05COMP-W35 (Load)
Day 01
Velocity
VEL-05COMP
BB Push Jerk [0:0:X:0]:
@25%BW, 2x 2, 3'R
--
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 Jump [0:0:X:0]:
@30% BW, 2x 6x side, 4'R
--
The exercise involves alternating jumps with the front leg, switching between right and left. 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:0]:
@35% 1RM BB Back Squat, 2x 3x side, 3'R
BB Front or Back Squat [1:0:X:1]:
@85-95% 1RM BB Front or Back Squat, 2x 1, 3'R
BB SL RDL [0:1:X:0]:
@40% 1RM BB Deadlift, 2x 3x side, 3'R
BB Deadlift [0:0:X:0]:
@85-95% 1RM BB Deadlift, 2x 1, 3'R
--
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
1x 180m, 10'R
1x 120m
--
Perceived Effort: 7/10
These runs should not be interpreted as maximal efforts, but should be entirely focused on the sense of smoothness and horizontal flow, especially in the second part of the runs leading to the finish line.Day 03
Rest day
Day 04
Plyometrics
PLYO-05COMP
Bounces over Hurdles:
BW, 3x 4 hurdles (6 feet distance), 2'R
Hurdles Height: 40cm to 76cm MAX
--
Flat foot contact, good height and intensity of every jump.Acceleration Development
AD-100-05COMP
Block Start: Track, Blocks, Spikes
2x 20m, 6'R
--
Perceived Effort: 9/10Alactate Power
ALP-100-05COMP
Track, Drop-in, Spikes
2x 20m Run-Up + 30m Fly, 8'R
--
Perceived Effort: 6/10
Focus is on maximum relaxation during the flying phase.Day 05
Rest day
Day 06
Time trial
TT-05COMP
-- 200m sprinters
Track, Blocks, Spikes
1x 150m, up to 20'R
--
Perceived Effort: 10/10
The second 100 meters should be run at race pace, not maximally.
-- 100m sprinters
Track, Blocks, Spikes
1x 60m, 12'R
--
Perceived Effort: 10/10Day 07
Rest day
50% OFF on 1-to-1 Services
Remember that while your membership is active, you are entitled to a 50% discount on online services such as video analysis, consultation, and mental coaching using the following code:
opp50