Block 6 (Taper)
April 2022
Schedule
This block of training has three days per week:
- Workout 1: SAQ 1 + Conditioning 1
- Workout 2: SAQ 2 + Conditioning 2
Weeks:
| Week | Start of week | Workouts |
|---|---|---|
| 1 | 2 April 2022 | 1, 2, 3 |
| 2 | 9 April 2022 | 1, 2, 3 |
| 3 | 16 April 2022 | 1, 2, 3 |
General principles
- In this phase, your primary goal is to feel both physically and psychologically prepared for your most important tournament. Trust your training. You will be dramatically decreasing your volume of work. It is important to realize that you've already done the work necessary. Gains in performance are now going to come from complete recovery, not from training.
- Workouts will be done at the same intensity. Sprinting and lifting at high intensity are still important for two reasons. 1. You want to keep your mobility. Being inactive or not sprinting may cause a temporary loss of movement quality. 2. We want to keep the nervous system primed for peak performance. High-intensity movements keep the nervous system sharp.
Program
Warmup
1. Jog, 4x10m or longer
2. Side skipping, 2x15m
Warm up groin (hip+adductors)
3. Grapevine with high knees, 2x15m
Open up groin (hip+adductors)
4. Backward run with butt kicks, 2x15m
Engage the hamstrings to bring the feet up
5. Forward run butt kicks, 2x15m
Warm up quadriceps and hamstrings
6. Hands to ground/shoo the chickens, 2x15m
Engage hamstrings and lower back
7. Calf stretch, slow pump 5 per leg
8. Open the gate, 2x15m
9. Leg swings, 6 per leg
10. Walking lunge, 8 total
Engage glutes
SAQ 1
A. 5-10-5 Pro-lateral drill
Hips forward for first five then hips open for longer length
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 4 | 1 | 90s |
| 2 | 3 | 1 | 90s |
| 3 | 2 | 1 | 90s |
B. Zig zag sprint
Conditioning 1
A. 70% sprint
Sprint 30sec, rest 30sec
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 15-20 | 1 | 30s |
| 2 | 15-20 | 1 | 30s |
| 3 | 15-20 | 1 | 30s |
SAQ 2
A. Counter-movement lateral hops
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 4 | 3 each direction | 60s |
| 2 | 3 | 3 each direction | 60s |
| 3 | 2 | 3 each direction | 60s |
B. 3-point start
Hips up, feet closer to hands than you might think. Close to falling over with tension in hamstrings.
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 4 | 15m | 60s |
| 2 | 3 | 15m | 60s |
| 3 | 2 | 15m | 60s |
Conditioning 2
A1. Shuttle with throwing - Backhand
Distances are 10, 20, 30 yards
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 2 | 1 | 90s |
| 2 | 1 | 1 | 90s |
| 3 | 1 | 1 | 90s |
A2. Shuttle with throwing - Flick
Distances are 10, 20, 30 yards
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 2 | 1 | 90s |
| 2 | 1 | 1 | 90s |
| 3 | 1 | 1 | 90s |
B1. Skater hops with cone touch
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 2 | 30s | 60s |
| 2 | 2 | 30s | 60s |
| 3 | 1 | 30s | 60s |
B2. Shuffle
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 2 | 10m | 60s |
| 2 | 2 | 10m | 60s |
| 3 | 1 | 10m | 60s |