Weekly Theme: “In the Grind”

Week 7 is designed to break you down—and build you back stronger. From technical acceleration to high-speed conditioning, this is where your speed meets grit. It’s also the final peak before next week's recovery unload.

Key Concepts

• Short Acceleration: 0–10 yard burst and explosive first-step drills
• Spatial Illusion & Overspeed: Use assisted sprints to train top-end control
• Change of Direction: Blending sprint work with COD to mimic real sport demand
• Speed Endurance: Mile sprint (via intervals) tests your ability to hold form under fatigue

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Week 7 Breakdown

Day 1: Half Ladder + Hurdle Sprint + 8x80s

• Warm-Up: Half ladder to activate but not exhaust
• Drill: 3 hurdles → land on 2 feet → 5-yard burst
• Main: 8 x 80-yard sprints @ 95% intensity, walk-back recovery (640 yards total)

Day 2: Sport-Specific + Assisted Sprint Work

• Drill: Forefoot 4-foot spacing for stride rhythm and illusion
• Overspeed: Assisted sprinting to develop turnover and acceleration
• Main Set: 8 x 60-yard high-speed sprints (cut it short if quality drops)

Day 3: Hurdle Turnover + Change of Direction Combo

• Drill: 8 hurdle sprints for quick turnover and return
• Combo Work: COD + medicine ball carry/drops if available
• Speed Finisher: 40, 60, 80 yards – repeat for 2 rounds

Day 4: Mile Sprint (Interval Style)

• Format: 4 x 150 → 5 x 120 → 6 x 100
• Execution: Use the straightaways of the track, minimal curve
• Total Volume: Just shy of a mile, all at speed, walk-back recovery

👉 Learn how to develop explosive acceleration

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