MICROCYCLE

October

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

TIME TIME TIME TIME TIME
5 min > 5 min > _ REST 5 min > 5 min >

5' Light jog 5' Light jog 5' Light jog 5' Light jog

20 mins < 20 mins < _ 20 mins < 20 mins <

/ / / /

* * * *

Speed Speed Speed Strength

2 hours Main Activity 1 1/2 hours Main Activity _ 1 hour Main Activity 35 mins Main Activity
5 x 50 x 1 5 x 60m x 1
4 x 40 x 1 5 x Fly-in 30m into wind Free weights
2 x Fly-in 30m into the 5 x 30m x 1 x1
wind x 1 Core Core -Squats

2 x Fly-in 30m wind Sit ups 3 x 30 x 1 Sit ups 3 x 30 x 1 -Calf raise

supported x 1 Toe touches 3 x 30 x 1 Toe touches 3 x 30 x 1 -Power clean

2 x Fly-in 30m on the Crunches 3 x 30 x 1 Crunches 3 x 30 x 1 -Bench press

curve x 1 Russian twist 3 x 30 x 1 Russian twist 3 x 30 x 1 -Deadlifts

2 x Block starts from Plank 3 x 1'' x 1 Plank 3 x 1'' x 1

400 start line to 30 x 1

Plyometrics
-One leg hop (each leg) 3
x 20m (walk back)
-Lunges 3 x 20m (walk
back)
-Crab walk 3 x 20m
(walk back)
-Indian Jump 3 x 20m
(walk back)
-Frog jump 3 x 20m
(walk back)
 -Bounding 3 x 20m (walk
back)
13 mins ; 13 mins ; _ 13 mins ; 13 mins ;

3' light jog 3' light jog 3' light jog 3' light jog

* * * *

Key

> - General warm up

< - Specific warm up

/ - Drills

* - Stretches

; - Cool down