Blog Post

OPUS TRAINING CLUB

28th August 2025 – Athlete Training
Built for Athletes

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Speed + Power

Block #1 – Plyometrics

• Pogo Jumps – 3 sets x 10m (Warm Up / Ankle Prep)

• Single Leg Pogo Jumps – 2 sets x 10m (Fast Ground Contact)

• Single Leg Hops – 3 sets x 20m (Maximal Distance)

Rest: 2–3 min

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Block #2 – Acceleration Complex

• Heavy Resisted Sprints – 1 set x 10m (40–60% BW)

  • Light Resisted Sprints – 1 set x 15m (15–30% BW)

    • Acceleration Sprints – 1 set x 20m (Bodyweight)

Start with Heavy Resisted Sprints - into Light Resisted Sprints - into normal acceleration sprints

 Repeat Block 2–3 times

Rest: 2-4 minutes between Reps + 3–5 min between Sets

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Block #3 – Power

• Block Power Cleans – 4 sets x 2 reps (@ 75–85% of 1RM)

• Box Squats – 3 sets x 5 reps (@ 80%+ of 1RM)

Rest: 4–6 min

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Block #4 – Accessories

• Seated Hamstring Curls – 2 sets x 4–10 reps (0–1 Reps in Reserve)

• Calf Raises – 2 sets x 4–10 reps (0–1 Reps in Reserve)

Rest: 2–5 min

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Training Principles

• Explosive intent: Each sprint, jump, and lift is performed with maximum effort for optimal transfer to sport.

• Load variation: Combining heavy resisted sprints, light resisted sprints, and bodyweight acceleration ensures both strength and speed adaptation.

• Strength transfer: Block cleans and box squats target explosive strength under load, critical for acceleration and power.

• Accessory balance: Hamstring and calf development support sprint mechanics and long-term durability.

Rest periods are a key component of this program. Structured recovery ensures athletes can repeat efforts at high intensity, maintain proper mechanics, and maximize adaptation.