Weekly Training Plan

Phase 3 - Week 7

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  • Focus: Maintain strength while flushing the legs with controlled aerobic work.
    Description: Start the week strong in the gym, then loosen the legs with easy aerobic conditioning.

    • Option A (Rebuild / Less Fit):
      Warm-up: 5–8 min bike + mobility
      Strength Circuit (2–3 rounds):

      • Goblet Squat 3×8

      • Glute Bridge 3×10

      • Split Squat 3×8/leg

      • Push-Ups 3×10

      • DB Row 3×10
        Core: Plank 3×30s
        Aerobic Flush: 15–20 min jog or bike @ easy pace

    • Option B (Progress / Fitter):
      Warm-up: 5–8 min jog + mobility + activation
      Strength:

      • Trap Bar Deadlift 4×5

      • Bulgarian Split Squat 3×6/leg

      • RDL 3×8

      • Bench Press 3×6–8

      • Chin-Ups 3×6
        Core Superset: Side Plank + Hanging Knee Raise (2 rounds)
        Aerobic Flush: 20–25 min Zone 2 jog or bike spin

  • Focus: Explosive exits, sustained carry, late-rep quality
    Total running: ~4.6–4.9 km

    Warm-up jog

    • 900 m easy

    Exit + acceleration quality

    • 6 × 30 m (jog-in start)

    • Full walk-back recovery

    • First 5 steps aggressive, then float

    Long carry repeats

    • 4 × 200 m @ ~90%

    • 75–90 s rest

    • Break away → settle → hold speed

    Overlap endurance

    • 3 × 250 m @ ~80–85%

    • 90 s rest

    • Smooth, no deceleration

    Speed top-up

    • 3 × 40 m relaxed fast

    • Walk-back recovery

    Walk + breathe

    • 2 minutes

  • Focus: Choose between explosive footy-specific speed work or low-impact aerobic cross-training.
    Description: Midweek is about either sharpening your first step and movement, or giving the legs a break with cross-training.

    • Option A – Speed & Agility:
      Pick any session from 1–8 in our Speed & Agility Library. Follow it exactly.

    • Option B – Cross-Training:

      • 30–40 min steady swim, bike, or row (conversational effort)

      • Finish with 5–10 min light mobility or foam rolling

  • Focus: Repeat efforts, rhythm change, speed under fatigue
    Total running: ~3.8–4.2 km

    Warm-up jog

    • 800 m easy

    Surge repeats (game simulation)

    • 5 rounds of:

      • 100 m @ 85%

      • 50 m float

      • 80 m @ 90%

    • Walk 60–75 s between rounds

    • Change gears cleanly

    Speed endurance

    • 4 × 130 m @ ~90%

    • 60 s rest

    • Relaxed shoulders, tall posture

    Explosive exits

    • 6 × 20 m (walk-in start)

    • Full walk-back recovery

    • Pure intent

  • Title: Bulletproofing Day
    Focus: Groin/calf/hamstring health, trunk strength, range.

    • Option A (Rebuild):
      Step-Ups 3×10/leg • Hip Thrust 3×10 • Copenhagen Side Plank 3×20s/side • Calf Raises 3×12 • Dead Bug 3×8/side → 10–15 min mobility

    • Option B (Progress):
      Romanian Deadlift 3×8 • Bulgarian Split Squat 3×6/leg • Single-Arm Row 3×10 • Overhead Press 3×6–8 • Nordic Curl 3×4–5 • Anti-Rotation Core 2×10/side → Mobility

  • Focus: Time on feet, easy breathing, relaxed rhythm.

    Description: Conversational pace throughout; finish feeling like you could do more.

    • Option A (Rebuild / not yet 5km):
      25–35 min easy or follow the My First 5km audio for today → 4×60 m relaxed strides

    • Option B (Progress):
      40–55 min easy (Z2) → 6×80 m strides (smooth, fast, full walk-back)

  • Focus: Flush fatigue, restore range, be ready for next week.

    • Option A: 20–30 min swim/bike/walk + 10–15 min mobility or yoga

    • Option B (Rest): Day off ✅ + 10 min evening stretch/foam roll