200M FEMALE SPRINTER

2018-2019
TRAINING PROGRAM
W W W.ALT I S .W ORLD •   @ ALT I S •   #C ARRY T HES HI ELD
INTRODUCTION



The following is the yearly Program for a female

sprinter with PRs of 11.17 and 22.46. They are
organized into either 2 week cycles or 3 week cycles,
depending upon the time of the year.
 Much of the initial preparation
follows an undulating
organizational scheme, where
each cycle of intensification
(loading through intensity) is
followed by a cycle of extensive
action (loading through volume).
The longer the year goes on, the
closer these two cycles become,
until eventually they look fairly
similar to each other - at which
point, cycles become more
organized based upon
competition schedules.
Being that this season is a long one
- with World Championships a
month later than normal - we also
wrote two week-long rest weeks
(passive rest) into the macro.
While it is occasionally
dangerous to share programming
- as it lacks context, and does not
give insight into the daily
undulations (and therefore
W W W.ALT I S .W ORLD •   @ ALT I S •   #C ARRY T HES HI ELD
adjustments) of an athlete’s
system - we feel that it can also be
used as a conversation-starter for
other coaches and athletes. What
this is NOT however, is for any
coach or athlete to blindly copy
and use for their own
programming.
This is a mistake that many
coaches and athletes
unfortunately still make. The
devil is always in the details.
Please remember that this was a
Program that was individually
designed for an elite female
sprinter, with characteristics that
are unique only only her.
Although this sprinter has had a
successful career, and indeed a
successful season thus far, this
does not mean that this Program is
appropriate for anyone else. We
share this only so you can see the
practical manifestation of some of
the things we often discuss.
3
Sprint Cycle #1: October 22 - November 4 , 2018
EXT I: JW

Week 1: INTRODUCTION Week 2: EXPLORATION

October 22-28 October 29 - November 4

1 12 EXOS: GPPc-CURVE30/8-MOB-rudiment10 12 EXOS: GPPc-CURVE30/8-MOB-rudiment10

930 PVCC: w-up B; spd dev 930 PVCC: w-up B; spd dev
1. 15 stick wicket 200 x3 1. 15 stick wicket 200 x3
2. 80m TA 3-5 x3-5 w/ 5’^ (13.5 w/ 5% drop-off ) 2. 80m TA 3-5 x3-5 w/ 5’^ (13.5 w/ 5% drop-off )
3. skD40 x4 w/ 2’^ (after weights) 3. skD40 x4 w/ 2’^ (after weights)

Z2 VIB + torso w-up Z2 VIB + torso w-up

2 4. Complex: 4x8 w/ 45s^ 4. Complex: 4x8 w/ 45s^
• TBDL & Lat pulldown • SLRDL & SABOR
5. Complex: 4x8 w/ 45s^ 5. Complex: 4x8 w/ 45s^
• splitSQ & alt. KB Z Press • KB frSQ & DB hollow body Press
6. Complex: 4x8 w/ 45s^ 6. Complex: 4x8 w/ 45s^
• Hamstring Nordic & handcuff DB press • GHR & handcuff OH wall slide
7. Standing calf raise: 4x8 w/ 60s^
7. Seated calf raise: 4x8 w/ 60s^

3 12 EXOS: GPP-MOB-STAB 12 EXOS: GPP-MOB-STAB

10 PVCC: w-up A; tech dev. 10 PVCC: w-up A; tech dev.

1. Stick accel to calf dribble (15-45) x10-12 w/ 3-5’^ 1. Stick accel to calf dribble (15-45) x10-12 w/ 3-5’^
2. rudiment 10 (after weights) 2. rudiment 10 (after weights)

Z2 VIB + torso w-up Z2 VIB + torso w-up

3. Complex: 4x8 w/ 45s^ 3. Complex: 4x8 w/ 45s^
4
• SLRDL & SABOR • TBDL & Lat pulldown
4. Complex: 4x8 w/ 45s^ 4. Complex: 4x8 w/ 45s^
• KB frSQ & DB hollow body Press • splitSQ & alt. KB Z Press
5. Complex: 4x8 w/ 45s^ 5. Complex: 4x8 w/ 45s^
• GHR & handcuff OH wall slide • Hamstring Nordic & handcuff DB press
6. Standing calf raise: 4x8 w/ 60s^ 6. Seated calf raise: 4x8 w/ 60s^

5 12 EXOS: GPP-CURVE45-MOB 12 EXOS: GPP-CURVE45-MOB

10 PVCC: w-up B; spd end 10 PVCC: w-up B; spd end

1. 15 stick wicket 200 x3 1. 15 stick wicket 200 x3
2. 80m TA 3-5 x3-5 w/ 4’^ (14 w/ 5% drop-off ) 2. 80m TA 3-5 x3-5 w/ 4’^ (14 w/ 5% drop-off )
3. skD40 x4 w/ 2’^ (after weights) 3. skD40 x4 w/ 2’^ (after weights)

Z2 VIB + torso w-up Z2 VIB + torso w-up

6 4. Complex: 4x8 w/ 45s^ 4. Complex: 4x8 w/ 45s^
• TBDL & Lat pulldown • SLRDL & SABOR
5. Complex: 4x8 w/ 45s^ 5. Complex: 4x8 w/ 45s^
• splitSQ & alt. KB Z Press • KB frSQ & DB hollow body Press
6. Complex: 4x8 w/ 45s^ 6. Complex: 4x8 w/ 45s^
• Hamstring Nordic & handcuff DB press • GHR & handcuff OH wall slide
7. Seated calf raise: 4x8 w/ 60s^ 7. Standing calf raise: 4x8 w/ 60s^

4
Sprint Cycle #2: November 5 - November 18, 2018
INT I: JW

Week 1: INTRODUCTION Week 2: EXPLORATION

November 5-11 November 12-18

1030 PVCC: w-up B 1-6 only w/ dowling SD; tech. dev.

1030 PVCC: w-up A 1-6 only w/ dowling SD; tech. dev.
1 1. 15w stick 200 x3
1. DI40 x5-6
2. dowl SC-bound to dribble-bleed (20-40) x5 w/ 3-5’^

11 EXOS: w-up A; acc dev 10 PVCC: w-up B 1-6 only w/ dowling SD; spd. dev.
1. dowl 1080 4-step burst x4 x5-8 w/ 3-5'^ 1. 21w pyramid + 20 x2x3 w/ 5’&6’^s (total = timed 83m)
2. HH5-freeze x5 w/ 90s^ 2. Spd-bound (10-40) x2x3 w/ 3’&5’^s

SI-ST; all w/ 60s^

2 Z3e; SI-ST w-up
3. Band-r Spl hinge: 3x8/8 complex w. KB Arm Bar: 3x6/6
3. TBDL/rear-bandRDL combo 6ECC: 1x5; 2x3 w/ 3'^
4. X-Over Box Step-Downs ECC4: 2x8/8
4. splitSQ 6ECC: 1x5; 2x3 w/ 3'^
5. DNS Clam w/ Shoulder Bridge: 2x6/6
5. Seated calf raise 6ECC: 3x5 w/ 60s^
6. VMO Walk (soft knee): 3x20yd complex w. Sled Face
6. MB OHB5 x3
Pull: 3x20yd

3 OFF OFF

10 PVCC: w-up B 1-6 only w/ dowling SD; spd. dev. 11 EXOS: w-up A; acc dev
1. 21w pyramid + 20 x2x3 w/ 5’&6’^s (total = timed 83m) 1. dowl 1080 4-step burst x4 x5-8 w/ 3-5'^
2. Spd-bound (10-40) x2x3 w/ 3’&5’^s 2. HH5-freeze x5 w/ 90s^

SI-ST; all w/ 60s^

4 Z3e; SI-ST w-up
3. Band-r Spl hinge: 3x8/8 complex w. KB Arm Bar: 3x6/6
3. TBDL/rear-bandRDL combo 6ECC: 1x5; 2x3 w/ 3'^
4. X-Over Box Step-Downs ECC4: 2x8/8
4. splitSQ 6ECC: 1x5; 2x3 w/ 3'^
5. DNS Clam w/ Shoulder Bridge: 2x6/6
5. Seated calf raise 6ECC: 3x5 w/ 60s^
6. VMO Walk (soft knee): 3x20yd complex w. Sled Face
6. MB OHB5 x3
Pull: 3x20yd

5 12 EXOS: GPP-cEMOM10/10-MOB 12 EXOS: GPP-cEMOM10/10-MOB

11 EXOS: w-up A; acc dev 10 PVCC: w-up B 1-6 only w/ dowling SD; spd. dev.
1. dowl 1080 4-step burst x4 x5-8 w/ 3-5'^ 1. 21w pyramid + 20 x2x3 w/ 5’&6’^s (total = timed 83m)
2. HH5-freeze x5 w/ 90s^ 2. Spd-bound (10-40) x2x3 w/ 3’&5’^s

SI-ST; all w/ 60s^

6 Z3e; SI-ST w-up
3. Band-r Spl hinge: 3x8/8 complex w. KB Arm Bar: 3x6/6
3. TBDL/rear-bandRDL combo 6ECC: 1x5; 2x3 w/ 3'^
4. X-Over Box Step-Downs ECC4: 2x8/8
4. splitSQ 6ECC: 1x5; 2x3 w/ 3'^
5. DNS Clam w/ Shoulder Bridge: 2x6/6
5. Seated calf raise 6ECC: 3x5 w/ 60s^
6. VMO Walk (soft knee): 3x20yd complex w. Sled Face
6. MB OHB5 x3
Pull: 3x20yd

5
Sprint Cycle #3: November 19 - December 2, 2018
EXT II: JW

Week 1: INTRODUCTION Week 2: EXPLORATION

November 19-25 November 26-December 2

1 12 EXOS: GPPc-CURVE30/8c/MOB 12 EXOS: GPPc-CURVE30/8c/MOB

10 PVCC: w-up A (SD w/ bandR); spc. end. 10 PVCC: w-up B; int T

1. 20stickACC x5 1. 21w stick 190 x4
2. s(10.10.10/9.9.9/8.8.8)x2 w/ 5’ & 8’^s 2. 83m TA 3-5 x3-5 w/ 5’^ (<13.4)
3. skD60 x6 w/ walk back^ 3. Rudiment 25yd (after weights)

Z2 VIB + SI-ST w-up

2 4. Complex: 4x8 w/ 30s^ SI-ST; all w/ 60s^
• TBDL & Lat pulldown 4. Band-r Spl hinge: 3x8/8 complex w. KB Arm Bar: 3x6/6
5. Complex: 4x8 w/ 30s^ 5. X-Over Box Step-Downs ECC4: 2x8/8
• FFE splitSQ & alt. KB Z Press 6. DNS Clam w/ Shoulder Bridge: 2x6/6
6. Complex: 4x8 w/ 30s^ 7. VMO Walk (soft knee): 3x20yd complex w. Sled Face
• Hamstring Nordic & hollow-body DB press Pull: 3x20yd
7. Seated calf raise: 4x8 w/ 60s^

3 12 EXOS: GPP-MOB-STAB 12 EXOS: GPP-MOB-STAB

10 PVCC: w-up B; int T 10 PVCC: w-up A (SD w/ bandR); spc. end.

1. 21w stick 190 x4 1. 20stickACC x5
2. 83m TA 3-5 x3-5 w/ 5’^ (<13.4) 2. s(10.10.10/9.9.9/8.8.8)x2 w/ 5’ & 8’^s
3. Rudiment 25yd (after weights) 3. skD60 x6 w/ walk back^

Z2 VIB + SI-ST w-up

4 SI-ST; all w/ 60s^ 4. Complex: 4x8 w/ 30s^
4. Band-r Spl hinge: 3x8/8 complex w. KB Arm Bar: 3x6/6 • TBDL & Lat pulldown
5. X-Over Box Step-Downs ECC4: 2x8/8 5. Complex: 4x8 w/ 30s^
6. DNS Clam w/ Shoulder Bridge: 2x6/6 • FFE splitSQ & alt. KB Z Press
7. VMO Walk (soft knee): 3x20yd complex w. Sled Face 6. Complex: 4x8 w/ 30s^
Pull: 3x20yd • Hamstring Nordic & hollow-body DB press
7. Seated calf raise: 4x8 w/ 60s^

5 12 EXOS: GPP-CURVE45/10-MOB 12 EXOS: GPP-CURVE45/10-MOB

10 PVCC: w-up A (SD w/ bandR); spc. end. 10 PVCC: w-up B; int T

1. 20stickACC x5 1. 21w stick 190 x4
2. s(10.10.10/9.9.9/8.8.8)x2 w/ 5’ & 8’^s 2. 83m TA 3-5 x3-5 w/ 5’^ (<13.4)
3. skD60 x6 w/ walk back^ 3. Rudiment 25yd (after weights)

Z2 VIB + SI-ST w-up

6 4. Complex: 4x8 w/ 30s^ SI-ST; all w/ 60s^
• TBDL & Lat pulldown 4. Band-r Spl hinge: 3x8/8 complex w. KB Arm Bar: 3x6/6
5. Complex: 4x8 w/ 30s^ 5. X-Over Box Step-Downs ECC4: 2x8/8
• FFE splitSQ & alt. KB Z Press 6. DNS Clam w/ Shoulder Bridge: 2x6/6
6. Complex: 4x8 w/ 30s^ 7. VMO Walk (soft knee): 3x20yd complex w. Sled Face
• Hamstring Nordic & hollow-body DB press Pull: 3x20yd
7. Seated calf raise: 4x8 w/ 60s^

6
Sprint Cycle #4: December 3 - December 16, 2018
INT II: JW

Week 1: INTRODUCTION Week 2: EXPLORATION

December 3-9 December 10-16

1030 PVCC: w-up B; ext T. 1030 PVCC: w-up B; ext T.

1
1. 40s grass runs x4 x2 w/ 90s & 4’^ 1. 40s grass runs x4 x2 w/ 90s & 4’^

1030 PVCC: w-up B 1-6 only w/ stickSD; spd. dev.

1. stickOH21w200 x3
10 EXOS: w-up A; acc dev
2. Complex x3-5 w/ 3 1/2’ & 8’^s
1. MB UHF3 x3
a. Spd-bound (10-50) x2
2. 1080 6m burst x4 x5-8 w/ 3-5'^ (load TBD)
b. 21w220 pyramid run-out 80m on track
3. MB OHB3 x3

2 Z3i; SI-ST w-up Z1; SI-ST w-up

3. EMOM TBDL ISO8 x6-10 (4s mid-shin / 4s mid-thigh) 4. CL-grip SN 3EMOM x4-6
4. splitSQ ISO5: 5-8x3/3 w/ 2'^ 5. Keiser power SQ 3EMOM x5-8
5. Complex x3 w/ 30s^ 6. BB split drop 3EMOM x4-6
a. Seated calf raise x5 (controlled tempo) 7. Complex x3 w/ 30s^
b. pushP x5 a. Standing calf raise x5 (controlled tempo)
c. HGR x5 b. pushJ x5
4. HH5 x5 w/ 90s^ c. SL RDL x5/5

3 OFF OFF

1030 PVCC: w-up B 1-6 only w/ stickSD; spd. dev.

1. stickOH21w200 x3
10 EXOS: w-up A; acc dev
2. Complex x3-5 w/ 3 1/2’ & 8’^s
1. MB UHF3 x3
a. Spd-bound (10-50) x2
2. 1080 6m burst x4 x5-8 w/ 3-5'^ (load TBD)
b. 21w220 pyramid run-out 80m on track
3. MB OHB3 x3

4 Z1; SI-ST w-up Z3i; SI-ST w-up

4. CL-grip SN 3EMOM x4-6 3. EMOM TBDL ISO8 x6-10 (4s mid-shin / 4s mid-thigh)
5. Keiser power SQ 3EMOM x5-8 4. splitSQ ISO5: 5-8x3/3 w/ 2'^
6. BB split drop 3EMOM x4-6 5. Complex x3 w/ 30s^
7. Complex x3 w/ 30s^ a. Seated calf raise x5 (controlled tempo)
a. Standing calf raise x5 (controlled tempo) b. pushP x5
b. pushJ x5 c. HGR x5
c. SL RDL x5/5 4. HH5 x5 w/ 90s^

5 12 EXOS: GPPs-10EMOMx12-MOB + SI-STfull 12 EXOS: GPPs-10EMOMx12-MOB + SI-STfull

1030 PVCC: w-up B 1-6 only w/ stickSD; spd. dev.

1. stickOH21w200 x3
10 EXOS: w-up A; acc dev
2. Complex x3-5 w/ 3 1/2’ & 8’^s
1. MB UHF3 x3
a. Spd-bound (10-50) x2
2. 1080 6m burst x4 x5-8 w/ 3-5'^ (load TBD)
b. 21w220 pyramid run-out 80m on track
3. MB OHB3 x3

6 Z3i; SI-ST w-up Z1; SI-ST w-up

3. EMOM TBDL ISO8 x6-10 (4s mid-shin / 4s mid-thigh) 4. CL-grip SN 3EMOM x4-6
4. splitSQ ISO5: 5-8x3/3 w/ 2'^ 5. Keiser power SQ 3EMOM x5-8
5. Complex x3 w/ 30s^ 6. BB split drop 3EMOM x4-6
a. Seated calf raise x5 (controlled tempo) 7. Complex x3 w/ 30s^
b. pushP x5 a. Standing calf raise x5 (controlled tempo)
c. HGR x5 b. pushJ x5
4. HH5 x5 w/ 90s^ c. SL RDL x5/5

7
Sprint Cycle #5: December 17, 2018 - January 6, 2019
EXT III: JW



Week 1: INTRODUCTION Week 2: EXPLORATION

December 17-23 December 31 - January 6

1 OFF OFF

w-up A (SD w/ bandR); spc. end.

1. DI20 x5 (track)
2. s(11.11.11/10.10.10/9.9.9/8.8.8)x2 w/ 4’ & 10’^s
3. skD60 x6 w/ walk back^

Z2 VIB + SI-ST w-up

2 4. Complex: 4x8 w/ 30s^ OFF
• TBDL & Lat pulldown
5. Complex: 4x8 w/ 30s^
• FFE splitSQ & alt. KB Z Press
6. Complex: 4x8 w/ 30s^
• HGR ISO3x5 & hollow-body DB press
7. Seated calf raise: 4x8 w/ 60s^

3 GPP-MOB-STAB + SI-ST full OFF

w-up B; int T
1. DI40 x5 w-up A
2. 80m TA 3-5 x3-5 w/ 45s & 5’^ (<12.8) track-flats DI60 x8
3. Rudiment 25yd (after weights)

Z2 VIB + SI-ST w-up Z2 VIB + SI-ST w-up

4 4. Complex: 4x10 w/ 30s^ 4. Complex: 4x10 w/ 30s^
• TBDL & Lat pulldown • TBDL & Lat pulldown
5. Complex: 4x8 w/ 30s^ 5. Complex: 4x8 w/ 30s^
• FFE splitSQ & alt. KB Z Press • FFE splitSQ & alt. KB Z Press
6. Complex: 4x8 w/ 30s^ 6. Complex: 4x8 w/ 30s^
• HGR ISO3x5 & hollow-body DB press • HGR ISO3x5 & hollow-body DB press
7. Standing calf raise: 4x8 w/ 60s^ 7. Standing calf raise: 4x8 w/ 60s^

5 GPP-CURVE45/10-MOB + SI-ST full GPP-CURVE10EMOM x10-MOB + SI-ST full

w-up A (SD w/ bandR); spc. end. w-up B; int T

1. DI20 x5 (track) 1. DI40 x5
2. s(11.11.11/10.10.10/9.9.9/8.8.8)x2 w/ 4’ & 10’^s 2. 80m TA 3-5 x3-5 w/ 45s & 5’^ (<10.5) track-flats
3. skD60 x6 w/ walk back^ 3. Rudiment 25yd (after weights)

Z2 VIB + SI-ST w-up Z2 VIB + SI-ST w-up

6 4. Complex: 4x6 w/ 30s^ 4. Complex: 4x10 w/ 30s^
• TBDL & Lat pulldown • TBDL & Lat pulldown
5. Complex: 4x8 w/ 30s^ 5. Complex: 4x8 w/ 30s^
• FFE splitSQ & alt. KB Z Press • FFE splitSQ & alt. KB Z Press
6. Complex: 4x8 w/ 30s^ 6. Complex: 4x8 w/ 30s^
• HGR ISO3x5 & hollow-body DB press • HGR ISO3x5 & hollow-body DB press
7. Seated calf raise: 4x8 w/ 60s^ 7. Standing calf raise: 4x8 w/ 60s^

8
Sprint Cycle #6: January 7 - January 20, 2019
INT III: JW

Week 1: INTRODUCTION Week 2: EXPLORATION

January 7-13 January 14-20

1030 PVCC: w-up B; ext T. 1030 PVCC: w-up B; ext T.

1. (40.30.20) x2 grass runs w/ 75s & 3’^ 1. (40.30.20) x2 grass runs w/ 75s & 3’^
1

SI-ST full SI-ST full

1030 PVCC: w-up B 1-6 only w/ stickSD; spd. dev.

1030 PVCC: w-up A; acc dev / ES
1. stickOH21w200 x3
1. 20DI x5 (spikes-track)
2. 80 x4-6 w/ 6-10’^s
2. Spd-bound (5-60/10-60/15-60) x3 w/ 3’ & 8’^s
3. ALB50 (w/ 5m DI) x5 w/ 3’^

Z3c; SI-ST w-up Z1; SI-ST w-up

3. pCL: 4,3,2,1 w/ 75s^ 4. CL-grip SN EMOM3 x4-6
2
4. TBDLc: 2x3; 2x2; 2x1 w/ 90s-3’^ 5. Keiser power SQ: 4x5 w/ 90s^
5. Bottom-up splitSQ: 3x3/3 w/ 2'^ 6. BB split drop: 4x5/5 w/ 90s^
6. Complex x3 w/ 45s^ 7. Complex x3 w/ 30s^
a. Seated calf raise x5 (controlled tempo) a. Standing calf raise x5 (controlled tempo)
b. pushP x5 b. pushJ x5
c. SL HGRISO3 x5/5 c. SL RDL x5/5
7. MB OHB10 x3 8. MB OHB10 x3

3 OFF OFF

1030 PVCC: w-up B 1-6 only w/ stickSD; spd. dev.

1030 PVCC: w-up A; acc dev / ES
1. stickOH21w200 x3
1. 20DI x5 (spikes-track)
2. 80 x4-6 w/ 6-10’^s
2. Spd-bound (5-60/10-60/15-60) x3 w/ 3’ & 8’^s
3. ALB50 (w/ 5m DI) x5 w/ 3’^

Z1; SI-ST w-up Z3c; SI-ST w-up

4. CL-grip SN EMOM3 x4-6 3. pCL: 4,3,2,1 w/ 75s^
4
5. Keiser power SQ: 4x5 w/ 90s^ 4. TBDLc: 2x3; 2x2; 2x1 w/ 90s-3’^
6. BB split drop: 4x5/5 w/ 90s^ 5. Bottom-up splitSQ: 3x3/3 w/ 2'^
7. Complex x3 w/ 30s^ 6. Complex x3 w/ 45s^
a. Standing calf raise x5 (controlled tempo) a. Seated calf raise x5 (controlled tempo)
b. pushJ x5 b. pushP x5
c. SL RDL x5/5 c. SL HGRISO3 x5/5
8. MB OHB10 x3 7. MB OHB10 x3

5 1130 EXOS: GPPc-10EMOMx12-MOB + SI-STfull 1130 EXOS: GPPc-10EMOMx12-MOB + SI-STfull

1030 PVCC: w-up B 1-6 only w/ stickSD; spd. dev.

1030 PVCC: w-up A; acc dev / ES
1. stickOH21w200 x3
1. 20DI x5 (spikes-track)
2. 80 x4-6 w/ 6-10’^s
2. Spd-bound (5-60/10-60/15-60) x3 w/ 3’ & 8’^s
3. ALB50 (w/ 5m DI) x5 w/ 3’^

Z3c; SI-ST w-up Z1; SI-ST w-up

3. pCL: 4,3,2,1 w/ 75s^ 4. CL-grip SN EMOM3 x4-6
6
4. TBDLc: 2x3; 2x2; 2x1 w/ 90s-3’^ 5. Keiser power SQ: 4x5 w/ 90s^
5. Bottom-up splitSQ: 3x3/3 w/ 2'^ 6. BB split drop: 4x5/5 w/ 90s^
6. Complex x3 w/ 45s^ 7. Complex x3 w/ 30s^
a. Seated calf raise x5 (controlled tempo) a. Standing calf raise x5 (controlled tempo)
b. pushP x5 b. pushJ x5
c. SL HGRISO3 x5/5 c. SL RDL x5/5
7. MB OHB10 x3 8. MB OHB10 x3

9
Sprint Cycle #7: January 20- February 3, 2019
EXT IV: JW

Week 1: INTRODUCTION Week 2: EXPLORATION

January 20-26 January 27-February 3

w-up B (1st 6 only); extensive tempo

1 GPP-CURVE45/10-MOB 1. 30sGR x3x3 w/ 90s & 3’^s
2. ELDOA & MB tosses

w-up A (variable SD); special. endurance II w-up A (variable SD); special. endurance II
1. 3p30 x5 (track-spikes) 1. 3p30 x5 (track-spikes)
2. s36g+120t/s33g+120t/x30g+120t/s27g+120t w/ 2’ & 2. s36g+120t/s33g+120t/x30g+120t/s27g+120t w/ 2’ &
8-12’^s 8-12’^s

Z2 VIB + SI-ST w-up Z2 VIB + SI-ST w-up

4. Complex: 3x8 w/ 30s^ 4. Complex: 3x8 w/ 30s^
2
a. RFE SQ a. RFE SQ
b. Push Press b. Push Press
c. Pendlay Row c. Pendlay Row
d. SL RDL d. SL RDL
e. Z press w/ TB e. Z press w/ TB
f. Pull-up f. Pull-up
5. Complex seated calf raise w/ SL HGR ISO 3 5. Complex seated calf raise w/ SL HGR ISO 3

3 GPP-MOB-STAB-SI-ST GPP-MOB-STAB-SI-ST

w-up B; speed endurance w-up B; speed endurance

1. 18w220T x3 (spikes) 1. 18w220T x3 (spikes)
2. 80 x3-5 x3 EDT (5,4,3,2’^s) w/ 10’ set^ (<10.2s) flats- 2. 80 x3-5 x3 EDT (5,4,3,2’^s) w/ 10’ set^ (<10.2s) flats-
spikes-flats spikes-flats

Z2 VIB + SI-ST w-up Z2 VIB + SI-ST w-up

2. Complex: 2-4x5 w/ 30s^ 2. Complex: 2-4x5 w/ 30s^
4
a. plate RDL to stork ISO a. plate RDL to stork ISO
b. Side-lying HGR Pallof Press ISO3 b. Side-lying HGR Pallof Press ISO3
c. SL HGR ISO w/ rotation c. SL HGR ISO w/ rotation
d. bandR QS d. bandR QS
e. Side-lying HGR Pallof Push Press e. Side-lying HGR Pallof Push Press
f. HGR OSC ISO2 x3x3 f. HGR OSC ISO2 x3x3
3. Weighted depth landings: 4x5 w/ 2’^ 3. Weighted depth landings: 4x5 w/ 2’^

w-up A (SD w/ bandR); intensive tempo

1. 3p30 x5 (track-spikes)
2. 120 x3-4 x2 w/ 4’ & 8’^s (15.5-16.5)
5 3. skD60 x6 w/ walk back^ GPP-CURVE30/10-MOB

Z2 VIB
4. SI-ST full

w-up A (SD w/ bandR); intensive tempo

1. 3p30 x5 (track-spikes)
2. 120 x3-4 x2 w/ 4’ & 8’^s (15.5-16.5)
6 GPP-CURVE30/10-MOB 3. skD60 x6 w/ walk back^

Z2 VIB
4. SI-ST full

10
Sprint Cycle #8: February 4 - February 17, 2019
INT IV: JW

Week 1: INTRODUCTION Week 2: EXPLORATION

February 4-10 February 11-17

w-up B 10:30 PVCC (1st 6 only); extensive tempo w-up B (1st 6 only); extensive tempo
1 1. 30sGR x3x3 w/ 90s & 3’^s 1. 30sGR x3x3 w/ 90s & 3’^s
2. ELDOA & MB tosses 2. ELDOA & MB tosses

w-up A (variable SD); acc. dev w-up A (variable SD); special. endurance II
1. 1080 complex: (AB20@6k + accel8@12k x3)x4-6 1. 3p30 x5 (track-spikes)
2. HH5 x5 w/ 60s^ 2. s24ts+120ts x3 w/ 2’ & 10-12’^s

Z2 VIB + SI-ST w-up Z2 VIB + SI-ST w-up

2
3. Complex: 4x5 w/ 60s^ 3. Complex: 4x5 w/ 60s^
a. RFE SQ a. RFE SQ
b. Z press w/ TB b. Z press w/ TB
c. TBDL c. TBDL
4. Complex seated calf raise w/ SL HGR ISO 3 4. Complex seated calf raise w/ SL HGR ISO 3

3 GPP-MOB-STAB-SI-ST SI-ST

w-up B 10:30 PVCC; speed w-up B 10:30 PVCC; speed

1. Complex the following x3 w/ 3’ & 8’^s 1. Complex the following x3 w/ 3’ & 8’^s
a. 18w220G a. 18w220G
b. Spd-bound (10-60) b. Spd-bound (10-60)
c. Fly30 from 30 c. Fly30 from 30
2. 120 FBts 2. 120 FBts
3. rudiment 20 3. rudiment 20

4 Z2 VIB + SI-ST w-up Z2 VIB + SI-ST w-up

4. Complex: 3x8 w/ 30s^ 4. Complex: 3x8 w/ 30s^
a. RFE SQ a. RFE SQ
b. Push Press b. Push Press
c. Pendlay Row c. Pendlay Row
d. SL RDL d. SL RDL
e. Z press w/ TB e. Z press w/ TB
f. Pull-up f. Pull-up
5. Complex seated calf raise w/ SL HGR ISO 3 5. Complex seated calf raise w/ SL HGR ISO 3

5 GPP-CURVE-EMOM-MOB GPP-CURVE-EMOM-MOB

w-up A 10:30 PVCC (SD w/ bandR); intensive tempo w-up A 10:30 PVCC (SD w/ bandR); intensive tempo
1. 3p30 x5 (track-spikes) 1. 3p30 x5 (track-spikes)
2. 120ts x4-5 w/ 6-8’^s (14.0-14.5) 2. 120tf x8 w/ 4-6’^s (14.5-15.0)
6 3. skD60 x6 w/ walk back^ 3. skD60 x6 w/ walk back^

Z2 VIB Z2 VIB
4. SI-ST full 4. SI-ST full

11
Sprint Cycle #9: February 25 - March 10, 2019
EXT V: JW

Week 1: INTRODUCTION Week 2: EXPLORATION

February 25-March 3 March 4-10

w-up B (1st 6 only); extensive tempo w-up B (1st 6 only); extensive tempo
1. 18w220G x3 1. 18w220G x3
1
2. 30sGR x3x3 w/ 75s & 3’^s 2. 30sGR x3x3 w/ 75s & 3’^s
3. ELDOA & MB obl.tosses 3. ELDOA & MB obl.tosses

w-up A (variable SD); int T w-up A (variable SD); int T

1. (DI40/3p30) x2 1. (DI40/3p30) x2
2. 150 x6-8 w/ 5-8’^ (18-19s) 2. 150 x6-8 w/ 5-8’^ (18-19s)

Z2 VIB + SI-ST w-up Z2 VIB + SI-ST w-up

3. pCL: 3x2; 3x1 PROGRESSIVE TO HEAVY w/ 75-90s^ 3. pCL: 3x2; 3x1 PROGRESSIVE TO HEAVY w/ 75-90s^
2
4. Complex: 8,8,6,6 w/ 30-45s^ 4. Complex: 8,8,6,6 w/ 30-45s^
a. RFE SQ a. RFE SQ
b. Z press w/ TB b. Z press w/ TB
c. TB RDL c. TB RDL
d. Pull-up d. Pull-up
5. MB OHB5 x3 5. MB OHB5 x3

3 HIKE-yoga HIKE-yoga

w-up B; tech. speed w-up B; tech. speed

1. 18w230T x3 1. 18w230T x3
2. 60,75,90EB DI (FL-30straight) x2 w/ 6-10’^ 2. 60,75,90EB DI (FL-30straight) x2 w/ 6-10’^

Z1 pCH w-up Z1 pCH w-up

4
3. CL-grip SN: 3x5 w/ 75s^
4. Keiser pSQ: 3x5 w/ 2'^
5. refECC RFE SQ: 3x5/5 @40-50k w/ 2’^
6. refECC TB RDL: 3x5 @60-75k w/ 2’^
7. scB30 x5 w/ 90s^
3. CL-grip SN: 3x5 w/ 75s^
4. Keiser pSQ: 3x5 w/ 2'^
5. refECC RFE SQ: 3x5/5 @40-50k w/ 2’^
6. refECC TB RDL: 3x5 @60-75k w/ 2’^
7. scB30 x5 w/ 90s^

5 GPP-STAB-CURVE-EMOM10/10-SI/ST GPP-STAB-CURVE-EMOM10/10-SI/ST

w-up A (SD w/ bandR); intensive tempo w-up A (SD w/ bandR); intensive tempo
1. (DI40/3p30)B x2 1. (DI40/3p30)B x2
2. s8+120/s7+120/s6+120 w/ 2’&12-15’^s 2. s8+120/s7+120/s6+120 w/ 2’&12-15’^s
6

Z2 VIB Z2 VIB
3. SI-ST full 3. SI-ST full

12
Sprint Cycle #10: March 11 - March 24, 2019
INT V: JW

Week 1: INTRODUCTION Week 2: EXPLORATION

March 11-17 March 18-24

w-up B (1st 6 only); extensive tempo w-up B (1st 6 only); extensive tempo
1. 18w220G x3 1. 18w220G x3
1
2. 30sGR x3x3 w/ 75s & 3’^s 2. 30sGR x3x3 w/ 75s & 3’^s
3. ELDOA & MB obl.tosses 3. ELDOA & MB obl.tosses

w-up A (variable SD); int T w-up A (variable SD); int T

1. (DI40/3p30) x2 1. (DI40/3p30) x2
2. 150 x6-8 w/ 5-8’^ (18-19s) 2. 150 x6-8 w/ 5-8’^ (18-19s)

Z2 VIB + SI-ST w-up Z2 VIB + SI-ST w-up

3. pCL: 3x2; 3x1 PROGRESSIVE TO HEAVY w/ 75-90s^ 3. pCL: 3x2; 3x1 PROGRESSIVE TO HEAVY w/ 75-90s^
2
4. Complex: 8,8,6,6 w/ 30-45s^ 4. Complex: 8,8,6,6 w/ 30-45s^
a. RFE SQ a. RFE SQ
b. Z press w/ TB b. Z press w/ TB
c. TB RDL c. TB RDL
d. Pull-up d. Pull-up
5. MB OHB5 x3 5. MB OHB5 x3

3 HIKE-yoga HIKE-yoga

w-up B; tech. speed w-up B; tech. speed

1. 18w230T x3 1. 18w230T x3
2. 60,75,90EB DI (FL-30straight) x2 w/ 6-10’^ 2. 60,75,90EB DI (FL-30straight) x2 w/ 6-10’^

Z1 pCH w-up Z1 pCH w-up

4
3. CL-grip SN: 3x5 w/ 75s^
4. Keiser pSQ: 3x5 w/ 2'^
5. refECC RFE SQ: 3x5/5 @40-50k w/ 2’^
6. refECC TB RDL: 3x5 @60-75k w/ 2’^
7. scB30 x5 w/ 90s^
3. CL-grip SN: 3x5 w/ 75s^
4. Keiser pSQ: 3x5 w/ 2'^
5. refECC RFE SQ: 3x5/5 @40-50k w/ 2’^
6. refECC TB RDL: 3x5 @60-75k w/ 2’^
7. scB30 x5 w/ 90s^

5 GPP-STAB-CURVE-EMOM10/10-SI/ST GPP-STAB-CURVE-EMOM10/10-SI/ST

w-up A (SD w/ bandR); intensive tempo w-up A (SD w/ bandR); intensive tempo
1. (DI40/3p30)B x2 1. (DI40/3p30)B x2
2. s8+120/s7+120/s6+120 w/ 2’&12-15’^s 2. s8+120/s7+120/s6+120 w/ 2’&12-15’^s
6

Z2 VIB Z2 VIB
3. SI-ST full 3. SI-ST full

13
Sprint Cycle #11: March 25 - April 14, 2019
JW
Week 1: INTRODUCTION
March 25 - 31
w-up B (1st 6 only); extensive tempo
1. 18w200Gst x4
2. 30sGR x3x3 w/ 60s & 3’^s
1
3. SI-ST full + UB (press + pull-up)
4. ELDOA & MB obl.tosses
w-up A; int T
1. (skD40/DI30/3p20) x2
2. 150 x6 w/ 5-6’^ (<18s)
Z3 VIB + pCH w-up
2 3. pCL: 2x2; 2x1 PROGRESSIVE TO
HEAVY w/ 75-90s^
4. TB RDL ECC3: 3x3 w/ 3’^ HEAVY
5. refECC RFE SQ: 3x5/5 w/ 2’^
6. HGR ISO3: 3x3 w/ 2’^
7. MB OHB5 x3
3 HIKE-yoga
w-up B; tech. speed
1. 18w230T x3
2. 90,75x2, 60x2 w/ 6-12’^ all OB
4
3. SI-ST full + UB (press + pull-up)
4. ELDOA & MB obl.tosses
5 GPP-MOB-STAB-CURVE30x8
w-up A (SD w/ bandR); spc END
1. BL30b x3
2. s8+120/s7+120/s6+120 w/ 3’ &15-18’^s
Z1 VIB + pCH w-up
3. pCL: 3x2; 2x1 PROGRESSIVE TO
6 ASU Sun Angel Classic
HEAVY w/ 75-90s^
4. Keiser pSQ: 3x5 PROGRESSIVE w/
2’^
5. refECC RFE SQ: 3x5/5 w/ 2’^
6. HGR ISO3: 3x3 w/ 2’^
7. MB OHB5 x3
Week 2: EXPLORATION
April 1-7
w-up B (1st 6 only); extensive tempo
1. 18w200Gst x4
2. 30sGR x3x3 w/ 60s & 3’^s
3. SI-ST full + UB (press + pull-up)
4. ELDOA & MB obl.tosses
w-up A; int T
1. BL30 x3-5
2. 150 x6 w/ 5-6’^ (<18s)
Z3 VIB + pCH w-up
3. pCL: 2x2; 2x1 PROGRESSIVE TO
HEAVY w/ 75-90s^
4. TB RDL ECC3: 3x3 w/ 3’^ HEAVY
5. refECC RFE SQ: 3x5/5 w/ 2’^
6. HGR ISO3: 3x3 w/ 2’^
7. MB OHB5 x3
HIKE-yoga
w-up B; tech. speed
1. 18w230T x3
2. 90,75x2 w/ 6-12’^ all OB
3. SI-ST full + UB (press + pull-up)
4. ELDOA & MB obl.tosses
GPP-MOB-STAB-CURVE30x8
Week 3: STABILIZATION
April 8-14
w-up B (1st 6 only); extensive tempo
1. 30sGR x3x3 w/ 60s & 3’^s
2. SI-ST full + UB (press + pull-up)
3. ELDOA & MB obl.tosses
w-up A; int T
1. 150 x6 w/ 5-6’^ (<18s)
Z3 VIB + pCH w-up
2. pCL: 3x2; 2x1 PROGRESSIVE TO
HEAVY w/ 75-90s^
3. HGR ISO3: 3x3 w/ 2’^
4. MB OHB5 x3
HIKE-yoga
w-up B; tech. speed
1. 18w230T x3
2. 90,75x2, 60x2 w/ 6-12’^ all OB
3. SI-ST full + UB (press + pull-up)
4. ELDOA & MB obl.tosses
GPP-MOB-STAB-CURVE30x8
w-up A (SD w/ bandR); spc END
1. BL30b x3
2. s8+120/s7+120/s6+120 w/ 3’ &15-18’^s
Z1 VIB + pCH w-up
3. pCL: 3x2; 2x1 PROGRESSIVE TO
HEAVY w/ 75-90s^
4. Keiser pSQ: 3x5 PROGRESSIVE w/
2’^
5. refECC RFE SQ: 3x5/5 w/ 2’^
6. HGR ISO3: 3x3 w/ 2’^
7. MB OHB5 x3
Sprint Cycle #12: April 15 - April 29, 2019
JW

Week 1: INTRODUCTION Week 2: EXPLORATION

April 15-21 April 22-29
15
w-up B; extT
1 1. 3x3x30s w/ 90s & 3’^ TBD
2. SI-ST & treatment

w-up B; AD+ int T

w-up B; spcEND
1. BL30 x3-5 w/ 5’
1. s24/s21/s18 w/ 12-15’^
2. 150 x4-6 (17.5-18.0) w/ 5-6’^
2. MB OHB5 x3
3. HH5 x6 w/ 75s^ (@track)

2 Z3 VIB + pCH w-up

Z1 VIB + pCH w-up
3. CL-grip SN: 2x5; 2x3 @ 40-60k w/ 2’^
3. CL-grip SN: 2x5; 2x3 @ 40-60k w/ 2’^
4. Keiser pSQ: 4x5 w/ 2’^
4. BB split drop: 3x4/4 @ 50k w/ 3’^
5. BB split drop: 3x4/4 @ 50k w/ 3’^
5. SL HGR ISO3: 3x3 w/ 2’^
6. SL HGR ISO3: 3x3 w/ 2’^
6. Keiser pSQ: 4x5 w/ 2’^
7. MB OHB5 x3

3 R&R + extT + UB R&R + extT + UB

w-up A AD
1. DI 30/40/50 x2 w/ 3’ & 5’^s
2. skD60 x4 w/ 90s^

4 OFF
Z1 mSN + roll-out w-up
3. pCL: 3x2; 2x1 w/ 2’^
4. HBT PP ISO3: 4x4 w/ 90s^
5. SI-ST

Pre-meet RH-extT
5 OFF
6x20s w/ 90s^

w-up B; spcEND
1. 150x2 (FB-HB) / 150HB w/ 5’ & 15’^
2. HH6 x5 w/ 75s^

6 Mt Sac Relays 100/200

Z1 VIB + pCH w-up
1. BB split drop: 3x4/4 @ 50k w/ 3’^
2. SL HGR ISO3: 3x3 w/ 2’^
3. Keiser pSQ: 4x5 w/ 2’^
Sprint Cycle #13: April 30- May 12, 2019
JW

Week 1: INTRODUCTION Week 2: EXPLORATION

April 30 - May 5 May 6-12

w-up B; RHextT w-up B; RHextT

1. w200OH x3 1. w200OH x3
2. 3x3x30s w/ 75s & 3’^ 2. 3x3x30s w/ 75s & 3’^

1
Z1 mSN + roll-out w-up
3. pCL: 5/50, 1/65, 5/50, 1/70, 5/50 w/ 2’^
4. Supine alt arm flexion-extension: 2x6/6 w/ 90s^
5. Tall-kneeling Keiser Cuban Press: 2x8 w/ 90s^
Z1 mSN + roll-out w-up
3. pCL: 5/50, 1/70, 5/50, 1/70, 5/50 w/ 2’^
4. Supine alt arm flexion-extension: 2x6/6 w/ 90s^
5. Tall-kneeling Keiser Cuban Press: 2x8 w/ 90s^

w-up A; AD+ int T (BL fr. pedal push bursts)

w-up A; AD+ int T (BL fr. pedal push bursts)
1. 90 x4-6 from EB back w/ 5-8’^
1. 150 x4-5 w/ ~5’^ (~17.5)
2. 150RM
2. HH5 x6 w/ 75s^ (@track)
3. HH5 x6 w/ 75s^ (@track)
2

Z3 VIB + pCH w-up Z3 VIB + pCH w-up

4. SL HGR ISO3: 4x3/3 w/ 2’^ 4. TB RDL ISO2: 3x5 @60k w/ 2’^
5. Keiser pSQ: 2x5; 2x7; 1x9 all @ 350lbs w/ 2’^ 5. SL HGR ISO3: 4x3/3 w/ 2’^

3 R&R + Curve EMOM(15’/5” x2) w/ 5’^ OFF

w-up B spdRH
Pre-meet RH-extT
4 1. w230 descending x5 (6/230;3/220;3/210) +20RO
6x20s w/ 90s^ OR OFF, depending upon travel
2. skD60 x4 w/ 90s^

AM shake-out
Pre-meet RH-extT Azusa Pacific Twilight
5
6x20s w/ 90s^ OR OFF, depending upon travel • 400m: 5:45pm
• 200m: 6:55pm

TBD
AM shake-out
Texas Tech Masked Rider Open Z3 VIB + pCH w-up
6
• 100m: 6:40pm 4. TBDL: 3x3 w/ 3’^
• 200m: 7:45pm 5. SL HGR ISO3: 4x3/3 w/ 2’^
6. Keiser pSQ: 2x5; 2x7; 2x9 all @ 350lbs w/ 2’^

16
Sprint Cycle #14: May 13 - May 26, 2019
JW



Week 1: INTRODUCTION Week 2: EXPLORATION

May 13-19 May 20-26

w-up B; extT
1. w200OH x3
2. 3x3x30s w/ 75s & 3’^
1
Z1 mSN + roll-out w-up
3. pCL: 5/50, 1/70, 5/50, 1/70, 5/50 w/ 2’^
4. MB OHB 5 x3

17
w-up A w/ varied starts; AD+ spcEND
1. 30BLb x3
2. 180, 150, 120 RM w/ 8-15’^
3. skD50 x5 w/ 90s^ OR HH5 x4 w/ 60s^
2

Z3 VIB + pCH w-up

4. SL HGR ISO3: 4x3/3 w/ 2’^ OFF
5. Keiser pSQ: 5x5 @ 250lbs w/ 90s^

Travel to Miami - overnight in Miami

3
TBD

Travel to Guadeloupe
4
TBD

5 pre-meet

AM shake-out
6 Guadeloupe International Meeting
• 200m: 20:45pm
Sprint Cycle #15: May 27 - June 9, 2019
JW

Week 1: INTRODUCTION Week 2: EXPLORATION

May 27-June 2 June 3-9

w-up B (6); RH-extT w-up B (6); RH-extT

1. Dribble-bleed 40 x5 1. 21w200-OH x3
2. Curve EMOM (10’/10”) 2. 3x3x30s w/ 75s & 3’^s
3. MB rotation circuit - no release 3. MB rotation circuit - no release
1
Z1 mSN + roll-out w-up Z1 mSN + roll-out w-up
4. pCL: 5/50; 3/65; 5/50; 2/70; 5/50; 1/75 w/ 90s^ 4. pCL: 5/50; 3/65; 5/50; 2/70; 5/50; 1/75 w/ 90s^
5. BB QS: 2x4/4 w/ 90s^ 5. BB QS: 2x4/4 w/ 90s^
6. hang, ELDOA & treatment 6. hang, ELDOA & treatment

w-up A w/ varied starts; AD+ intT w-up A; AD+ int T (BL fr. pedal push bursts)
1. 30BL x3 1. 90 x4 from EB back w/ 5-8’^ (w/ SCP)
2. 120x3 x2 @13.5-13.8 w/ 4-5’ & 8-10’ (w/ SCP) 2. 150HB from BL (w/ SCP)
3. skD50 x5 w/ 90s^ OR HH5 x4 w/ 60s^ 3. HH5 x6 w/ 75s^ (@track)

2
Z3 VIB + pCH w-up
4. TBDL (CONC): 2x5; 2x3 progressive to HEAVY w/ 2-3’^ Z1 VIB + pCH w-up
5. SL HGR ISO3: 3x3/3 w/ 2’^ 4. SL HGR ISO3: 4x3/3 w/ 2’^
6. Keiser pSQ: 3x5 @ 250lbs w/ 2’^ 5. Massage
7. Massage

1. GPP w-up 1. GPP w-up

2. KB walking dribbles 2. KB walking dribbles
3 3. Curve 30x8 pyramid^ from 3’ by 30s 3. Curve EMOM (10’/10”)
4. Weight circuit 4. Weight circuit
5. MB rotation circuit - release 5. MB rotation circuit - release

w-up A spdRH-ES
1. 21w230 x3
2. EB75 x5 w/ 6-10’^ PROGRESSIVE (50/25)
3. spdB15-45 x5 w/ 3’^
Flight PHX - Miami: 8:53 (ARR 16:43)
4 Z1 mSN + roll-out w-up Flight Miami - Kingston 19:59 (ARR 20:27)
4. pCL: 2x3; 2x2; 2x1 progressive to HEAVY w/ 90s^ hotel shake-out + ELDOA pre-bed
5. BB split DROP: 3x4/4 @ 50k w/ 2’^
6. BB QS: 2x4/4 w/ 90s^
7. ELDOA & treatment
8. Massage

pre-meet
5 OFF a. 150-200 x6-8 (14s 100 pace) OR
b. RH off-bend 80 x5

w-up B; spcEND
1. 21w230 x3
2. 250 x2 w/ 10-12’^ ( w/ SW, through 200 in 23.2-23.6)
Racers GP
3. HH5 x6 w/ 75s^ (@track)
6
100m: 19:35 OR 19:55
Z1 VIB + pCH w-up
200m: 21:50
4. SL HGR ISO3: 4x3/3 w/ 2’^
5. BB split DROP: 4x4/4 @ 40-60k w/ 2’^
6. Keiser pSQ: 2x5; 2x7; 2x9 all @ 250lbs w/ 2’^

18
ABBREVIATIONS

TRACK

spc. end. special endurance

int T intensive tempo

ACC stick stick accelerations; doweling on

shoulders

Stick acceleration or wicket run with doweling

- normally on shoulders, unless
otherwise stated

Dribble-bleed  dribbles starting over the ankle and

progressively increasing ROM

skD skip for distance

s(xxx/xxx/xxx) segment runs (increasing speed per

segment)

SD sprint drills

w/ bandR horizontal resistance with band around
waist

21w190 21 wickets @ max distance of 190cm apart

GPPc general strength circuit

CURVE20/8c 30s Curve runs x8 complexed with X

gbMOB ground-based mobility

EB75  75m end-bend sprints (from 120-140

mark)

HH5  hurdle hops over 5 hurdles

WEIGHT-ROOM

TBDL trap-bar deadlift



FFE splitSQ front-foot elevated split squat

BBQS  barbell quick step (sometimes called a

‘boom’)

SI-ST  structural integrity - structural tolerance

assistance weight training

RefECC  reflexive eccentric

W W W.ALT I S .W ORLD •   @ ALT I S •   #C ARRY T HES HI ELD