Monday: Strength (A3)
Intention Increase speed, power and leg strength. Proper squat mechanics. Glute and hamstrings engagement. Isometric core strengthening. Hollow body position. (A cycle, week 3). Warm Up and Skill Mobility: Hip
Friday: Muscular Endurance (A2)
Intention Increase muscular efficiency and speed. Hollow body stability and posture. Push press for synchronized muscle recruitment and firing of muscle fibers quickly. Box jumps to increase explosive muscular strength
Thursday: Strength (A2)
Intention Increase speed, power and leg strength. Proper single-leg and deadlift mechanics. Hamstring strength at knee and hip joint. Neutral spinal positions. Isometric core work. Warm Up and Skill Mobility:
Tuesday: Muscular Endurance (A2)
Intention Increase muscular efficiency. Improve agility, balance and coordination. Single leg strength and mechanics. Pull-ups aimed at posture and midline. Burpees and DU's cardio-respiratory endurance and plyometrics. Explosive repetitions. Warm
Monday: Weekly Intervals (A2)
Intention Speed Development. Lactate tolerance and removal. Max anaerobic and V02. Warm up and Skill 10:00 – 15:00 Dynamic Mobility and Monostructural Warm Up for Sport 10:00 – 15:00 Skills
Monday: Strength (A2)
Intention Increase speed, power and leg strength. Proper squat mechanics. Glute engagement. Isometric core strengthening. (A cycle, week 2). Warm Up and Skill Mobility: Banded hip distraction facing sideways from
Friday: Muscular Endurance (A1)
Intention Increase muscular efficiency and speed. The push press teaches synchronized muscle recruitment recruitment of muscle fibers quickly. Box jumps will increase explosive muscular strength in the hamstrings, glutes and
Thursday: Strength (A1)
Intention Increase speed, power and leg strength. Proper deadlift mechanics. Hamstring engagement. Deadlifts will teach the athlete how to properly maintain neutral spinal position and core engagement thru a large
Wednesday: Rest Day (A1)
Rest Day! 30min + mobility around trouble areas Rise in Road Races: Prioritize Your Legacy
Tuesday: Muscular Endurance (A1)
Intention Increase muscular efficiency. Sustain hollow body position within repetitions. Improve agility, balance and coordination. Pay attention to how you’re jumping and landing with your double unders. Do you land