⚽ Fitness

Jan Machala

HomePlanHistoryProgressSupplementsImport
HomePlanHistoryProgressSupplementsImport

Speed + Power — Final Taper

Phase 3
Week 12·Tuesday
Week 12 taper: reduce volume 20%, keep intensity. Freshen legs for final match.
6 exercises
20 total sets
~50 min
estimated

Exercises

1

Sprint Acceleration — 20m @ 95%

6 × 4s

lower

6 reps (down from 8). Sharp and fast.

2

Sprint — 40m @ 95%

4 × 6s

lower

4 reps (down from 6). Stay sharp.

3

Low Box Jump

3 × 5 reps

lower

Reduced volume. Quality landings.

4

T-Drill

4 × 12s

lower

4 reps. Sharp movements.

5

Dynamic Warm-up

1 × 600s

cardioZ1

Full protocol

6

Ankle Mobility

2 × 300s

ankle

5 min. Keep ankles supple.