Monday: Acceleration + Strength (ATP-PC)
Morning -Sprints:
3x20m sled sprints(10-15% of body weight)
3x30m block starts (95-100%)
2x40m sprints (full recovery)
Plyometrics:
3x5 bounding
3x4 depth jumps
Evening -Strength:
Back squat - 4x5 (85% 1RM)
Romanian deadlift - 4x6
Hip thrust - 3x8
Tuesday: Extensive temp (oxidative recovery)
Morning- 6x200m @ 70% (45s rest)
Core & mobility work
Recovery session (contrast baths, massage)
Wednesday: Max velocity + Power lifting (ATP-CP)
Morning-
Sprint drills
A/B skips, fast leg drills
Sprints:
3x30m fly-ins @98-100%
3x60m sprints @95%
Evening -Power lifting:
Power clean - 4x3 (80% 1 RM)
Trap Bar jumps - 3x5
Step-ups - 3x6
Thursday: Speed Endurance + Upper Body Strength (Glycolytic)
Morning- Sprints:
3x120m @90% (6min rest)
2x150m @90% (8 min rest)
Evening -Upper body strength:
Bench press - 4x5
Pull -ups -3x8
Medicine Ball slams - 3x5
Friday: Acceleration + Explosive Lifting (ATP-PC)
Morning -Sprints:
3x30m sled sprints
3x20m resisted sprints
4x10m block starts
Evening -Plyos & strength
Bounding - 3x5
Drop jumps - 3x3
Speed Squats - 4x3 (60% 1RM, explosive)
Saturday: Speed Endurance + Recovery (Glycolytic/Oxidative)
Morning - Sprints:
4x120m @ 90%
2x150m @90%
Recovery session:
Deep stretching & soft tissue work