How to use the program:
This program is designed to improve your absolute strength, speed and lactic acid tolerance. You will work through a lactic acid and alactic training cycle. The goal is to keep your peak performance consistent and maintain it for as long as possible. To progress, you must be able to repeat results within sessions.
To make this possible, a well-developed aerobic system is required.
The program is intended as a supplement to the actual training. You can do the intervals after strength training or see them as a sprint workout. Adjust your training volume if you can't maintain your set watts!
To test your improvement, we use the time it takes you to run 1 mile!
Warm-up, Mobility & Activation
45 seconds on - 15 seconds off High Knee Karaoke The Figure Four Sidestep Jumping Jacks Butt Kicks Walking Lunge with Torso Rotation Seated Arm Swings Toes in Walk Last Drill: Get your heart rate into the range of today's training session! Run 20, 40 & 60 meters at about 80 percent of today's training stimulus.
4 x 0:10
5 x 0:10
Competitive CrossFit® AthleteVerified Athlete
"The training plan allows me more focus in training, because I don't have to plan anything myself. I trust my coach completely. Thus, the whole focus is on the upcoming training. I like to face new challenges and in the training plan this is always the case."
Coach and MentorVerified Athlete
"I was surprised how fast I can run a mile without running during the period"
Professional Wrestler & CrossFit AthleteVerified Athlete
"I have been doing the CrossFit® sport for 2 years now and have mastered all the skills and become strong in weightlifting. I was able to fight my way into the top 500 in Europe in the quarter-finals thanks to Progressive Training Concepts. Instagram @flo_nmr"