Strength
60 min · The Floor · 10 platforms
Coached barbell lifts, one athlete to a platform. Squat, hinge, press and pull, loaded by the cycle.
This week · Cycle 14 · Week 5 / 6 · Peak
A1 Back squat 6 × 2 @ RPE 8.5
Programmes — 05 + Session 000
Five programmes. One log.
Every programme runs on the same six-week cycle, so they combine cleanly. This week is week 5: peak.
Engine
45 min · Engine Room · 14 machines
Intervals on rowers, air bikes and ski ergs, paced by watts and splits. Hard, measurable, done in 45.
This week · Cycle 14 · Week 5 / 6 · Peak
A Air bike 8 × 0:20 all out, 1:40 easy
Speed
50 min · The Lane · 40 yd
Sprint mechanics, acceleration and jumps on the 40-yard lane, with timed 10, 20 and 40-yard splits.
This week · Cycle 14 · Week 5 / 6 · Peak
A Starts from blocks 4 × 40 yd, full rest
Hybrid
60 min · Floor + Engine Room
Strength and engine in one hour, for runners and race-format athletes who need both.
This week · Cycle 14 · Week 5 / 6 · Peak
A Deadlift 5 × 2 @ RPE 8.5
Mobility
40 min · The Lane
Range of motion, tissue work and breathing. The session that keeps the other four going.
This week · Cycle 14 · Week 5 / 6 · Peak
A Flow sequence 3 rounds, 6:00 each
000 · Session 000
The Baseline comes first.
Sixty minutes with a coach, free and once: a movement screen, a lift, a sprint and an engine test. It decides where you start in every programme, and every retest is measured against it.