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Week 616-20 MarYgnacio ValleySkill & FitnessAccellerations
4 x 30 m, full rest
SAM Ph 1 Hard
Strength Circuit8-10 x 100m
70%, 1' rest
Multijumps
Mercury
Bounding A
SAM Ph 1 Easy
20-30 Min
Cardio
9
Week 723-27 MarBay Area RelaysDevelopmentAccellerations
5-6 x 30 m, FR
SAM Ph 1 Hard
Strength Circuit5-10 x 150m
70%, 2-3' rest
Multijumps
Venus
Bounding B
SAM Ph 1 Easy
20-30 Min
Cardio
10
Week 830 M - 3 AprilStanford6-10 Uphills
2-3' rest
SAM Ph 1 Hard
Strength Circuit5-10 x 200m
70%, 3-5' rest
Multijumps
Mars
Bounding T
SAM Ph 1 Easy
20-30 Min
Cardio
11
Week 96-10 AprilSpring BreakAccellerations
5-6 x 30 m, FR
SAM Ph 1 Hard
Strength Circuit4-6 x 400m
70%, 5-7' rest
Multijumps
Saturn
Bounding A
SAM Ph 1 Easy
20-30 Min
Cardio
12
Week 1013-17 AprilCompetitiveComp Specific Training6-10 Uphills
2-3' rest
SAM Ph 1 Hard
Strength Circuit8-10 x 100m
70%, 1' rest
Multijumps
Neptune
Bounding B
SAM Ph 2 Easy
20-30 Min
Cardio
13
Week 1120-24 AprCollege ParkRehearse Technical Accellerations
5-6 x 30 m, FR
SAM Ph 1 Hard
Strength Circuit5-10 x 150m
70%, 2-3' rest
Multijumps
Mercury
Bounding T
SAM Ph 2 Easy
20-30 Min
Cardio
14
Week 1227 Apr - 1 MayDAL TrialsEarly Peak& Metabolic Demands6-10 Uphills
2-3' rest
SAM Ph 1 Hard
Strength Circuit5-10 x 200m
70%, 3-5' rest
Multijumps
Venus
Bounding A
SAM Ph 2 Easy
20-30 Min
Cardio
15
Week 134-8 MayDAL FinalsTaper TrainingAccellerations
5-6 x 30 m, FR
SAM Ph 1 Hard
Strength Circuit2-3 x 100m
90%, full rest
2-3 dx 200m
90%, full rest
Multijumps
Mars
Bounding B
SAM Ph 2 Easy
20-30 Min
Cardio
16
Week 1411-15 MayTri Valley4-6 Uphills
2-3' rest
SAM Ph 1 Hard
Strength Circuit1-3 x 100m
90%, full rest
1-2 dx 200m
90%, full rest
Multijumps
Saturn
Bounding T
SAM Ph 2 Easy
20-30 Min
Cardio
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Week 1518-22 MayNCSLater PeakAccellerations
3-5 x 30 m, FR
SAM Ph 1 Hard
Strength Circuit1-3 x 100m
90%, full rest
1-2 x 200m
90%, full rest
Multijumps
Neptune
Bounding A
SAM Ph 2 Easy
20-30 Min
Cardio
18
Week 1625-29CIF2-3 Uphills
2-3' rest
SAM Ph 1 Hard
Strength Circuit1-2 x 100m
90%, full rest
1-2 dx 200m
90%, full rest
Multijumps
Venus
Bounding A
SAM Ph 2 Easy
15-20 Min
Cardio
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* Multijumps - found in other docs
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