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Advanced · Sport plan
Track — Advanced
1 sport-specific 5-day cycle. Every day focuses on a different quality so you stack adaptations without overlap. Day 1–2 are previewed in full. Sign up to unlock the rest.
Sports
1
Level
Advanced
Total days
5
Est. time
3.3h
Track
5 daysDay 1 — Sprint Mechanics
Sprint Mechanics
- A-skip3 × 20m
- Hill Sprint6 × 15m
- Wall Drill3 × 5/side
Day 2 — Plyometric Power
Plyometric Power
- Box Jump5 × 5
- Broad Jump5 × 3
- Depth Jump4 × 4
Day 3 — Posterior Chain
Posterior Chain
- Romanian Deadlift4 × 6
- Glute Bridge3 × 12
- Good Morning3 × 10
Day 4 — Single-leg Strength
Single-leg Strength
- Rear-foot Split Squat4 × 6/side
- Pistol Progression3 × 5/side
- Lunge3 × 10/side
Day 5 — Aerobic Base
Aerobic Base
- Z2 Cardio45 min
- Easy Run30 min
- Breathing Drill5 min
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