Peak

Goals:
1. Enter into a chosen major competition with minimal levels of fatigue
2. Optimise performance for a selected event
3. The opportunity to perform at maximum physical performance

Accessory and Stability

Exercise
Movement Prep
Foam Roll / SMR

Mobilise: Banded Ankle Mobility, Banded Shoulder Mobility, World's Greatest, Adductors

Activate: Crab Walks, Banded Hip Flexion, Shoulder Internal/External Rotation, Shoulder Horizontal Ab

Trunk:
Front Plank Variation
Copenhagen Plank
Suitcase Carry
Back Extension

Weeks 1-3 (reduce sets near peak)

Bulgarian Split Squat
Step Up with A-Hold
SL Hamstring Bridge
Alternating Dumbbell Chest Press
Single Arm Dumbbell Row
Single Leg 90 Degree Hops

*Complete as a circuit; perform one set of each exercise in order, then start again. Repeat for the des

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Week Sets Reps Rest Tempo Remarks
1-3
1 1 - -

1 1 - -

1 1 - -

2 40s 15s -
2 40s ea 15s -
2 40s ea 15s -
2 15 15s -

1-3 3 8 As required 2-0-2

1-3 3 8 As required 2-3-2
1-3 3 30s As required -
1-3 3 8 As required 2-0-2
1-3 3 8 As required 2-0-2
1-3 3 8 As required 2-0-1

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Peak
Goals:
1. Enter into a chosen major competition with minimal levels of fatigue
2. Optimise performance for a selected event
3. The opportunity to perform at maximum physical performance

Strength & Power

Exercise
Movement Prep
Foam Roll / SMR

Mobilise: Banded Ankle Mobility, Banded Shoulder Mobility, World's Greatest, Adductors

Activate: Crab Walks, Banded Hip Flexion, Shoulder Internal/External Rotation, Shoulder Horizontal Ab

Trunk:
Leg Raises
Side Plank with Hip Abduction
Farmer Carry
Landmine Rotations

Week 1
Trap Bar Deadlift / Back Squat
(Banded) Broad Jump
Bench Press
Supine Medicine Ball Throw
Dumbbell Snatch
Chin Up

Week 2
Trap Bar Deadlift / Back Squat
(Banded) Broad Jump
Bench Press
Supine Medicine Ball Throw
Dumbbell Snatch
Chin Up

Week 3
Trap Bar Deadlift / Back Squat
(Banded) Broad Jump
Bench Press
Supine Medicine Ball Throw

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Dumbbell Snatch
Chin Up

* Perform squats and broad jumps as a super set; do a set of squats, then a set of broad jumps, and re
* Be mindful to observe the tempo; you will need to reduce the weight in order to be as explosive as p

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Week Sets Reps Rest Tempo
1-4
1 1 - -

1 1 - -

1 1 - -

2 15 15s -
2 40s ea 15s -
2 40s 15s -
2 40s 60s -

1 4 5 120s Explosive
1 4 4 120s Explosive
1 3 5 120s 1-0-1
1 3 5 120s Explosive
1 3 5 120s Explosive
1 4 5 120s Explosive

2 3 5 120s Explosive
2 3 4 120s Explosive
2 3 5 120s 1-0-1
2 3 5 120s Explosive
2 3 5 120s Explosive
2 3 5 120s Explosive

3 2 5 120s Explosive
3 2 4 120s Explosive
3 2 5 120s 1-0-1
3 2 5 120s Explosive
3 2 5 120s Explosive

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 3 2 5 120s Explosive
3 2 5 120s Explosive

r sets are completed. Then move onto the next exercises. This applies for all weeks.

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Remarks

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es for all weeks.

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Peak
Goals:
1. Enter into a chosen major competition with minimal levels of fatigue
2. Optimise performance for a selected event
3. The opportunity to perform at maximum physical performance

Speed
Exercise
Movement Prep
Foam Roll / SMR

Mobilise: Banded Ankle Mobility, Banded Shoulder Mobility, World's Greatest, Adductors

Integrate:
Lateral Bounding
Drop Squats
Counter-Movement Jump

Mechanics
Walking Mechanics
Wall Strides
A Skip
B Skip
Hop running
Bounding

Speed
Sprint
Sprint
Crossover into Sprint
Change of Direction Sprint
Change of Direction Sprint

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Week Sets Reps Rest Tempo
All
1 1 - -

1 1 - -

2 10 bounds Walk back -

2 5 Walk back -
2 5 Walk back -

All 2 2 Walk back -

All 2 5 As required -
All 3 15m Walk back -
All 3 15m Walk back -
All 2 30m Walk back
All 2 30m Walk back -

All 3 30m 3 mins -

All 4 10m 90s
All 4 10m crossover, 20m sprint 2 mins -
All 2 10m 90s -
All 4 20m, COD, 5m, COD, 20m 2 mins -

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Remarks

As fast as possible!

As fast as possible!
As fast as possible!
As fast as possible!

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Peak
Goals:
1. Enter into a chosen major competition with minimal levels of fatigue
2. Optimise performance for a selected event
3. The opportunity to perform at maximum physical performance

Conditioning
Exercise
Movement Prep
Foam Roll / SMR

Mobilise: Banded Ankle Mobility, Banded Shoulder Mobility, World's Greatest, Adductors

Integrate:
Lateral Bounding
Drop Squats
Counter-Movement Jump

Anaerobic Conditioning (Do one of following)

Any Exercise
Any Exercise

Aerobic Conditioning (Do one of following)

Any Exercise

* straight line or shuttles with changes of direction. Shuttles are ideal for the anaerobic conditioning s

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 Week Sets Reps
All
1 1

1 1

2 10 bounds
2 5
2 5

4 9 x 10s work
3 8x15s work

1 30-90 mins @ 80-85% max heart rate

shuttle, 10s rest, repeat), or do longer sprints at a track with a walk between reps, or maybe hill sprints with a w

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 Rest Tempo

- -

- -

Walk back -
Walk back -
Walk back -

10s passive recovery between reps, 2 mins between sets -

30s active recovery between reps, 3 mins between sets -

N/A -

between reps, or maybe hill sprints with a walk back down...

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Remarks

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Peak
Goals:
1. Enter into a chosen major competition with minimal levels of fatigue
2. Optimise performance for a selected event
3. The opportunity to perform at maximum physical performance

Change of Direction (Optional)

Exercise
Warm Up
Side skip with spin
Side shuffle with cut
Forward Weave
Backward weave
Jog with spin
Knee Hug
Straight Leg Walk
Lunge with Rotation
Lateral Lunge
Figure 4
Ankle Star
Star Hop

Specific Skills for Changing Direction

SL Broad Jump
45 Degree Bound
Crossover Skip
Hip Turn
Diagonal Bound
* complete as a circuit, 30s between exercises, 3 mins between sets

Speed Skills
Level 1
Lateral Shuffle
Acceleration and deceleration in & outs
Lateral Shuffle in & outs
Assisted decelerations

Level 2
Linear Deceleration
Lateral Deceleration
Linear Deceleration to Acceleration
Lateral Deceleration to Acceleration
Resisted and assisted lateral shuffle

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Level 3
Show and Go
180 degree turn
Wide Angle Cuts
Tight Angle Cuts
Resisted and Assisted Crossover

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Week Sets Reps
All
1 50m
1 50m
1 50m
1 50m
1 50m
1 10m
1 10m
1 10m
1 10m
1 10m
1 1 full circle ea
1 1 full circle ea

2 5 ea
2 5 ea
2 20m ea
2 20m (3 hip turns)
2 3 ea

1 1-3 ea
3 3-5x 5m accceleration then 2m backpedal
3 1-3 x 5m acceleration then 2m backpedal each side
1-3 2-4

1 2-5 x 10-15m
1 1-3 ea x 10-15m
1 1-3 x 20m
1 1-2 ea x 20m
1 4 x 5m

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 2-3 10-15m
3-6 10-20m cuts
3-6 4 cones set at an angle of 60 degrees, total distance 20m
3-6 4 cones set at an angle of 30 degrees, total distance 20m
1-3 4 x 5m

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Rest Tempo
3 mins
- -
-
- -
-
-
- -
- -
- -
-
-
-
-

3 mins
30s -
30s -
30s -
30s
30s

3 mins
Fast
60s Fast
90s Fast
90s
Walk back between reps, 90s between sets

60s Fast
60s Fast
120s Fast
120s -
60s -

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 90s Fast
60s Fast
90s Fast
60s between sets Fast

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Remarks

Stick the landing

Stick the landing

Minimise ground contact time

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