TrainersEye · Session of the Day · Intense · #054

Intense Speed & Glycolytic Day

Phase 2 · Week 4 · advanced trainees

Target ≈ 80 minDate Body Weight Session RPE cap 8/10Coach: MMSx Team of Experts

Warm-Up · RAMPRaise → Activate → Mobilise → Potentiate · ≈ 12 min · one pass

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1	Jump RopeRaise · relaxed wrists, quiet feet	3 min
2	Hip CirclesMobilise · open the hips for volume ahead	8/dir
3	World's Greatest StretchMobilise · long exhale in deepest position	3/side
4	Dead BugActivate · ribs down, back glued to floor	2 × 8
5	Shuttle RunPotentiate · build to 80% on the last run	3 × 20 m

B · Speed Repeats9 × 30 m · full recovery between reps (walk back)

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Sprintfast turnover, light feet

9 × 30 m

Progression: If output drops >5% across reps, the pace was too hot — start the next rep 2 s slower.

B · Contrast Pair — Heavy × Explosive3 rounds · heavy then explosive within 20 s · rest 90 s

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	1	Rack Pullheavy but crisp — no grinding	3 × 3	kg
	2	Lateral Boundland silent, absorb through hips	3 × 5

C · Glycolytic Circuit6 rounds · 35 s work / 25 s rest · 90 s between rounds · pace RPE 8

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1	Battle Ropefast turnover, light feet	35/25 s
2	Burpeesteady breathing rhythm	35/25 s
3	Kettlebell Cleancrisp hip snap every rep	35/25 s
4	Overhead Throwcrisp hip snap every rep	35/25 s

Rounds

D · Midline2 rounds · slow and owned · 45 s rest between rounds

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	1	Plankanti-rotation — nothing moves	3 × 10/side
	2	RKC Plankquality over speed, always	3 × 40 s

Rounds

Cool-Down · Targeted≈ 10 min · today's tissues get the minutes

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1	Easy Walk — deep breathsBring HR under 100 before you stretch	3 min
2	Calf Stretch WallJumps done — long calves, straight knee	45 s/leg
3	Hamstring StretchHinges done — soft knee, fold from the hip	45 s/leg
4	Box Breathing4-4-4-4 — leave calmer than you arrived	2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Advanced programming — medical clearance recommended. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.