Athletic preparation
Six weeks of strength, deceleration and jumping
Two advanced physical preparation sessions and one mobility session. Practise brief, high-quality actions before strength work and adapt the load to the rest of your sport.
- Duration
- 6 weeks
- Frequency
- 3 days per week
- Equipment
- Gym
- Goal
- Sports preparation
Is it right for you?
Experience with strength training, landings and deceleration; adjustable dumbbells, support, a mat and a clear 15-metre straight space. Suitable only if you can fit in two 60–65-minute sessions without overloading training and matches.
What you’ll train
Record strength and how you feel, and practise controlled athletic actions without confusing fatigue with power.
Training and rest.
Day 1 is your start date. The schedule repeats each week, with instructions for the relevant stage.
Leave at least 72 hours between these hard sessions. Do not schedule them the day before a match or automatically add them to all your team’s preparation; individual sport programming takes priority.
How the program progresses.
- Weeks 1–2
Quality before intensity
Use RIR 3 in strength work. For deceleration, movement drills and jumps, follow the dose and recover fully; RIR does not apply to those actions. Stop the block if control or quality declines.
Effort reference: 3 RIR (the repetitions you estimate you could still perform). - Week 3
Apply force with control
In strength exercises with RIR, aim for 2 repetitions in reserve. Keep fast actions brief and technically sound, without adding rounds or turning them into exhaustive work.
Effort reference: 2 RIR (the repetitions you estimate you could still perform). - Week 4
Reduce volume
The app reduces structured sets, including jumping and movement blocks: four become two, three become two and two become one. Keep RIR 4 for strength work and do not add another intense session.
Effort reference: 4 RIR (the repetitions you estimate you could still perform).A week with fewer sets for exercises with prescribed sets. The guided workout shows the adjustment. - Weeks 5–6
Consolidate technique
Return to the indicated sets only if you have recovered. Use RIR 2 for strength work and maintain quality in fast actions. If you have matches or demanding sessions, adjust the schedule with your coach.
Effort reference: 2 RIR (the repetitions you estimate you could still perform).
Open your next workout.
Browse every week without an account. Opening a workout from this program applies the instructions for its current stage.
Week 1Quality before intensity
Use RIR 3 in strength work. For deceleration, movement drills and jumps, follow the dose and recover fully; RIR does not apply to those actions. Stop the block if control or quality declines.
Week 2Quality before intensity
Use RIR 3 in strength work. For deceleration, movement drills and jumps, follow the dose and recover fully; RIR does not apply to those actions. Stop the block if control or quality declines.
Week 3Apply force with control
In strength exercises with RIR, aim for 2 repetitions in reserve. Keep fast actions brief and technically sound, without adding rounds or turning them into exhaustive work.
Week 4Reduce volume
The app reduces structured sets, including jumping and movement blocks: four become two, three become two and two become one. Keep RIR 4 for strength work and do not add another intense session.
Week 5Consolidate technique
Return to the indicated sets only if you have recovered. Use RIR 2 for strength work and maintain quality in fast actions. If you have matches or demanding sessions, adjust the schedule with your coach.
Week 6Consolidate technique
Return to the indicated sets only if you have recovered. Use RIR 2 for strength work and maintain quality in fast actions. If you have matches or demanding sessions, adjust the schedule with your coach.
Program sessions are general suggestions. Choose a load that lets you maintain your technique and review each exercise’s requirements before doing it.