Weekly Training Plan

Phase 3 - Week 9

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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, repeated surges, speed after deceleration
    Total running: ~4.1–4.6 km

    Warm-up jog

    • 800 m easy

    • Gradually lift cadence

    Decel → explode work

    • 5 × 40 m broken as:

      • 20 m build

      • hard decel

      • instant re-acceleration for 20 m

    • Full walk-back recovery

    • Brake fast, leave faster

    Surge carries (game-style)

    • 6 × 140 m @ ~90%

    • Every rep: surge hard for first 40 m, then hold

    • 60–70 s rest

    • No dying late

    Aerobic overlap run

    • 1 × 500 m @ ~80%

    • 2 min rest

    • Strong, calm breathing

    Speed reminder

    • 4 × 30 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: Fatigue tolerance, rhythm disruption, late-game pop
    Total running: ~3.7–4.2 km

    Warm-up jog

    • 800 m easy

    Zig-zag intensity set

    • 3 rounds of:

      • 200 m @ 80%

      • 100 m @ 90%

      • 200 m @ 80%

    • Walk 75–90 s between rounds

    • Up → down → up without panic

    Speed endurance under fatigue

    • 3 × 180 m @ ~90%

    • 75 s rest

    • Posture first, speed second

    Explosive exits (fresh intent)

    • 5 × 25 m (walk-in)

    • Full walk-back recovery

    • Fast but clean

  • 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