Warm-Up · RAMPPhase 1 · Kinetic priming · hips, foot-ankle stiffness, skips · 6-8 min | Time__ : __ |
![]() | 1 | Ankle Dorsiflexionsteady breathing rhythm | 8 + 8 | | ![]() | 2 | Cat-Cowstiff ankle, toe up — land on a loaded spring | 2 × 10 | | ![]() | 3 | B-Skip — whip from the hipfront-side mechanics — knee up, heel under hip, toe up | 3 × 20 m | |
Phase 2 · Elastic Stiffness & SSC Primer8-10 min · contacts short and springy · full recovery between sets | Time__ : __ |
![]() | 1 | Squat Jumpcontacts under a tenth — the ground is LAVA | 2 × 8 | | ![]() | 2 | Broad Jumpstiff ankle, toe up — land on a loaded spring | 3 × 5 | |
Phase 3 · Primary Sprint-Force Engine3 × 60 m @ 90-95% · full walk recovery 5-8 min · even splits | Time__ : __ |
![]() | 1 | Hill Sprint90-95% effort — fast enough to matter, controlled enough to repeat | 3 × 60 m | | ![]() | 2 | Shuttle Runrun tall, whip from the hip — jaw and hands loose | 2 × 60 m relaxed | |
Progression: Competition rule: 2-3 quality efforts keep the nervous system lit without stealing race legs. Hamstring eccentrics stay weekly but drop 60% volume; nothing new near race day. | Phase 4 · Hamstring & Structural Armor8-10 min · long-length eccentrics · slow down, never bounce | Time__ : __ |
![]() | 1 | Stability Ball Leg Curlhamstrings loaded LONG — hips back, shin vertical, slow eccentric | 2 × 6/side | | ![]() | 2 | Eccentric Calf Lowering — slow 4 sstiff ankle, toe up — land on a loaded spring | 3 × 12 slow | | ![]() | 3 | Hanging Leg Raisesteady breathing rhythm | 2 × 8/side | |
Phase 5 · Decompression & Parasympathetic Reset4-6 min · psoas & rec-fem lengthening, spinal traction, breathwork | Time__ : __ |
![]() | 1 | Couch Stretchsteady breathing rhythm | 45 s/side | | ![]() | 2 | Seated Forward Foldsteady breathing rhythm | 45 s/side | | ![]() | 3 | Box Breathingsteady breathing rhythm | 4-4-4-4 · 2 min | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
