Table 1. Craig Pickering 2011 World Championships taper.

Day Session Notes

-10 Run – 4 x 50m from blocks (10 minutes)

Weights

Bulgarian Split Squat 3 x 6 x 70%

-9 Bench Press 3 x 3 x 85%

Hang Snatch 7 x 1 x 90%

Core circuit Final “heavy” lifting session 9 days before. Note intensity is high

-8 Rest

-7 Run – 3 x 120m (15 minutes recovery) All done at maximum intensity

Weights –

Bench Press 3 x 2 x 90%

-6
Box Jumps 6 x 3

Hang Snatch 3 x 5 x 50% Note low overall volume but high intensity and speed of movement

-5 Rest

-4 Relay practice – 4 x changeovers (45m running distance) All at maximum intensity to simulate race changeovers

-3 Rest

-2 Relay practice – 4 x changeovers (45m running distance) All at maximum intensity to simulate race changeovers

-1 Warm up and mobility

0 Race Day! 2 x 4x100m relay races DNS in the final (standard for a GB relay team)