Read your plan
Is your training week built right?
You don't need us to write your plan to know if the one you're following holds up. Enter a typical week — running, sprints, swimming, football, or a team sport — and we'll read it against the same cited sport science our plans are built on.
Your week is well-built. Hold the line.
- 2 strength sessions — the foundation is thereOn track
Maximal strength sets the ceiling on the force you transfer at takeoff or release. Two-plus sessions is a real base to convert into event power.
Maximal strength is the foundation of field-event power: the force-producing capacity of the leg and arm extensors sets the ceiling on the momentum transferred to the implement in the throws and to the body at takeoff in the jumps. Build maximal strength first, then convert it to event-specific speed-strength.
Zhao et al. (2023) - 1 reactive / plyometric sessionOn track
Good — plyometric work raises stiffness and stretch-shortening-cycle function, which is how built strength turns into a fast, elastic takeoff or release.
Convert strength into event output with reactive, plyometric power: combined strength-and-plyometric training raises lower-limb stiffness and stretch-shortening-cycle (SSC) function, the mechanisms that turn built-up maximal force into the fast, elastic actions of a jump takeoff or a throw final acceleration.
Xu et al. (2025) - 2 event-specific sessions — practicing the eventOn track
Good — the season sequences toward event-specific work, and the jump or throw itself is a skill the gym doesn't build on its own.
Structure the field season as SEQUENCED blocks, not everything at once. Concentrating on one quality at a time (a general-strength block, then an event-specific power block) builds the underlying strength more efficiently than juggling every quality each session. That is the logic behind the plan moving from a strength base (GPP) toward event-specific power and a peak (competition).
Painter et al. (2012)
See where this training gets you.
You've read your week. Now see the college programs your marks put in reach, and get a plan built to close the gap to more of them.