Monday: Acceleration + Strength (ATP-PC)

Morning -

Warm-up: Mobility, sprint drills, dynamic stretches (30min)

4x30m sled sprints/Parachute run (15-20% of body weight) 3 min rest

4x40m block starts (100%) 4 min rest

Flying 30s: 3x30m with 20m build-up (3min rest)

Bounding drills: 3x10m single - leg bounds

Cool down: jog, static stretching, foam rolling (15min)

Evening -Strength:

Power clean: 4x3 @ 80-85% 1RM

Back squat - 4x5(80% 1RM)

Romanian deadlift - 3x8 @ 70% 1 RM

Bulgarian Split squats: 3x8 per legs

Weighted Core: Hanging leg raises 3x12