Here we go.
Welcome to these weeks we’ve been eagerly awaiting. Finally, it’s time to compete — the most important race of the year. With confidence, proud of the 35 weeks of work behind us. Let’s go for a great result!
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-W36 (RACE WEEK)
Day 01
Velocity
VEL-05COMP
BB Push Jerk [0:0:X:0]:
@25%BW, 2x 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 Jump [0:0:X:0]:
@30% BW, 2x 3x side, 4'R
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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 Front or Back Squat [1:0:X:1]:
@85-95% 1RM BB Front or Back Squat, 2x 1, 3'R
BB Deadlift [0:0:X:0]:
@85-95% 1RM BB Deadlift, 2x 1, 3'R
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These single-repetition sets with the main lower limb exercises are solely intended to build confidence and feel maximum force production. If you feel you don’t need this type of input, you can absolutely skip them.Day 02
Lactate Power
LP-100-05COMP
Track, 2P, Spikes
2x 120m, 12'R
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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
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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 30m, 6'R
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Perceived Effort: 9/10Alactate Power
ALP-100-05COMP
Track, Drop-in, Spikes
1x 20m Run-Up + 30m Fly, 8'R
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Perceived Effort: 6/10
Focus is on maximum relaxation during the flying phase.Day 05
Travel day
During the travel day, try to maintain comfortable postures, especially if spending long periods seated in cars, trains, or planes. Aim to do a bit of mobility and stretching—passive as well—on the floor once you arrive at your destination.
It would be ideal to visit the venue that will host the competition to familiarise yourself with the space, logistics, and event schedule.Day 06
Competition Day
Day 07
Competition 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