8-WEEK TRAINING GUIDE

COLLABORATORS:

Michael Watts
Director, Athlete Performance
Under Armour Human Performance
Science & Research

James Newbury
Under Armour Athlete
4x Australia’s Fittest Man

SPARKD – Official Cognition Partner

 COMBINE TRAINING GUIDE
TEST YOUR LIMITS
No matter what sport you train for or how experienced you are, having a well-structured, progressive training plan is your best strategy for a
good COMBINE. From mobility and endurance to strength and recovery, this 8-week plan is designed to help you prepare safely and deliver
your personal best on the day of competition.

Ready? This is what you’re going to need

GYM TRACK RECOVERY

EXERCISES RECOMMENDED EQUIPMENT DRILLS RECOMMENDED EQUIPMENT RECOMMENDED EQUIPMENT
Back Squat Rack, Bar, Plates Warmup Foam Roller Foam Roller
Box Jump 20” plyometric box Arrowhead Drill Cones or Markers Ice & Heat
Bench Press Bench, Rack, Bar, Plates Salt Bath
Pull Ups Pull up Bar Yoga Mat
Sled Sprint Sled, Plates

All forms of exercise carry a risk of injury. By following this training programme you do so at your own risk. No exercises should be performed unless you are confident you are able to do so safely. If you are unsure about correct form, you should seek in-person advice from a qualified trainer. Consult a
medical professional before undertaking any exercise programme. You will get out of the programme what you put into it. Results will depend on your personal commitment, exercise history, genetics and other factors.
TRAINING PRINCIPLES

COMBINE TRAINING GUIDE

CREATE WHOLE QUALITY OVER
BODY TENSION QUANTITY
You want to create tension in key areas of Don’t be concerned with how many reps or
your body. Squeezing your glutes, quads sets you get. Be concerned with how they
and torso and locking in your shoulder look and feel.
blades keeps you stable and aligned to
get maximum benefit from every rep.

EVERY REP IS INCREASE YOUR

INDIVIDUAL CHALLENGE

The first rep and the last rep should look In any of the exercises, load can be added
the same. Think about a split-second reset to increase the challenge, but only when
between each rep to reset your body’s the movements have been mastered with
alignment and brace your core. Create your bodyweight first!
tension, get stable and then move.

FAIL WITH CAREFUL

INTEGRITY PROGRESSION
It’s OK to stop while you’re ahead. Progressions should only be attempted
If you perform a rep and it doesn’t feel when complete mastery of a current level
right, maybe try one more. If it doesn’t get has been obtained
any better, stop. Beyond that point, you’re (e.g. mastery of a stationary lunge before
doing more harm than good. Don’t be progressing to the walking lunge).
afraid to save a rep for next time
TRAINING TERMINOLOGY

COMBINE TRAINING GUIDE

A-SKIP
RPE THE RPE SCALE
The A-Skip is the base to good sprint form, and it’s
The Rated Perceived the basis for all the other form drills. To perform the
LEVEL FEELS LIKE REPS LEFT IN THE TANK
Exertion (RPE) scale drill, lift one knee up and forward to waist height while
is a simple way of keeping your back leg straight as you come off your
measuring how easy or 0 Resting Sitting comfortably
toe in a skip. Drop your lead foot to the ground, drive
difficult a drill or a set 1 Minimal Minimal Effort your other knee forward, and skip with the second
feels to you. foot. Continue moving forward in this manner: alter-
2 Very Easy Light / Easy
nating legs and striking the ground with your mid-foot
3 Easy Comfortable or forefoot while swinging your opposite arm in unison
4 Comfortable Comfortable with effort with your lead leg.
5 Somewhat difficult Breathing hard, but still managable 6 reps
6 Difficult Requires focus 4 reps
7 Vigorous Hard to speak, breathing laboured 3 reps B-SKIP
8 Very Hard Serious effort, breathing very hard 2 reps The B-Skip is a great drill to ensure that your footstrike
9 Extremely Hard Uncomfortable, almost totally out of breath 1 rep is in the proper location relative to your body. Begin
by standing with your feet hip-distance apart, look
10 Maxed Out Completely out of breath, unable to talk 0 rep
straight ahead, and keep your upper body straight.
Raise your left leg to hip-height while skipping on the
ball of your right foot. Explosively grab the ground with
your left leg so that ball of your foot hits the ground
below your center of mass, standing on both of your
feet. Continue alternating sides and moving forward.
HRmax HRmax Formula
This is an estimation of You can get a rough estimate using the formula 220 - (your age).
your maximum heart
rate. Your target heart Athletes, particularly those over 30 yoa, who want a more accurate HRmax esti- C-SKIP
rate for an exercise is mation are encouraged to do an exhaustive exercise test. Heart Rate calculator
given as a percentage - CERG - NTNU The C-Skip isolates the movement of the gait that is
of your HRmax to make used in running, striding, or jumping. Less is more with
your training more this drill. Start with the same rhythm as the A-Skip
efficient. and small hop. As you hop with your left foot, the right
knee will drive forward and up towards the chest. In
the A- or B-skip, you’ll alternate immediately with the
opposite leg. With the C-Skip, you will alternate by
driving the same right knee up – however it will extend
out and up to the side towards the outside of your
right shoulder. Try your best to maintain a neutral hip.
TRAINING PLAN

COMBINE TRAINING GUIDE

MON TUE WED THUR FRI
TRACK DAY
WARM UP
Run 400m @ 4 RPE
GYM GYM RUN DAY RECOVERY DAY Foam Roll 15 Minutes
WEEK 1

Back Squat | 3 sets of 10 reps @ 6 RPE Sled Sprint | 8 reps of 20m (light weight) Run - 3km @ 70% HRmax Infrared sauna A Skip 3 sets of 10m
Broad Jump | 7 sets Bench Press | 3 sets of 10 reps @ 6 RPE B Skip 3 sets of 10m
Tall Landing Box Jump | 3 sets of 5 Pull Up Chin Over Bar Hold | 5 reps of 30 C Skip 3 sets of 10m
Seconds SPRINT
TRACK
Sprint Starts 4 sets of 15m @ 4….9 RPE
Sprint Starts | 10 sets of 10m @ 7 RPE TRACK Run Throughs 36.4m @ 8 RPE
Arrowhead Drill | 5 sets of 2 reps @ 6 RPE Run Throughs 36.4m @ 9 RPE
COOL DOWN
Jog 400m @ 4 RPE
Foam Roll - 15 Minutes

MON TUE WED THUR FRI

TRACK DAY
WARM UP
Run 400m @ 4 RPE
GYM GYM RUN DAY RECOVERY DAY Foam Roll 15 Minutes
Back Squat | 4 sets of 8 reps @ 7.5 RPE Sled Sprint | 7 reps of 20m Run - 4km @ 70% HRmax Yoga A Skip 3 sets of 10m
WEEK 2

Broad Jump | 7 sets Bench Press | 4 sets of 8 reps @ 6.5 RPE B Skip 3 sets of 10m
Tall Landing Box Jump | 3 sets of 5 Pull Up Chin Over Bar Hold | reps of 30 C Skip 3 sets of 10m
Seconds SPRINT
TRACK Sprint Starts 4 sets of 15m @ 4….9 RPE
Sprint Starts | 10 sets of 10m @ 7 RPE TRACK Run Throughs - @ 8 RPE
Arrowhead Drill | 5 sets of 2 reps @ 6.5 RPE Run Throughs - @ 9 RPE
COOL DOWN
Jog 400m @ 4 RPE
Foam Roll - 15 Minutes

MON TUE WED THUR FRI

TRACK DAY
WARM UP
Run sets of 400m
GYM GYM RUN DAY RECOVERY DAY Foam Roll 15 Minutes
Back Squat | 5 sets of 6 reps @ 8 RPE Sled Sprint | 7 reps of 20m (Week 1 weight Run | 5 sets of 800m @ 80% HRmax Massage A Skip 3 sets of 10m
WEEK 3

Broad Jump | 7 sets + 10kg) B Skip 3 sets of 10m

C Skip 3 sets of 10m
Tall Landing Box Jump | 3 sets of 5 Bench Press | 5 sets of 6 reps @ 7 RPE Run Throughs | 4 sets of 20m @ 8 RPE
Pull Up Chin Over Bar Hold | 5 reps of 40
TRACK Seconds SPRINT
Sprint Starts | 10 sets of 10m @ 7 RPE Sprint Starts | 4 sets of 15m @ 5….9 RPE
TRACK Run Throughs | 3 sets of 80m @ 10 RPE
Arrowhead Drill | 5 sets of 2 reps @ 7 RPE COOL DOWN
Jog 400m @ 4 RPE
Foam Roll - 15 Minutes
Static Stretch - 15 Minutes
TRAINING PLAN

COMBINE TRAINING GUIDE

MON TUE WED THUR FRI
TRACK DAY
WARM UP
Run sets of 400m
GYM GYM RUN DAY RECOVERY DAY Foam Roll 15 Minutes
WEEK 4

Back Squat | 6 sets of 4 reps @ 8 RPE Sled Sprint | 5 sets of 40m @ 10 RPE Run | 3 sets of 1600m @ 75% HRmax Float tank A Skip 3 sets of 10m
Broad Jump | 7 sets Bench Press | 6 sets of 4 reps @ 7 RPE B Skip 3 sets of 10m
Tall Landing Box Jump | 3 sets of 5 Pull Up Chin Over Bar Hold | 5 reps of 40 C Skip 3 sets of 10m
Seconds SPRINT
TRACK
Sprint Starts | 4 sets of 15m @ 5….9 RPE
Sprint Starts | 10 sets of 10m @ 7 RPE TRACK Run Throughs | 4 sets of 20m @ 8 RPE
Arrowhead Drill | 5 sets of 2 reps @ 7 RPE Run Throughs | 3 sets of 80m @ 10 RPE
COOL DOWN
Jog 400m @ 4 RPE
Foam Roll - 15 Minutes
Static Stretch - 15 Minutes

MON TUE WED THUR FRI

TRACK DAY
WARM UP
Run sets of 400m
GYM GYM RUN DAY RECOVERY DAY Foam Roll 15 Minutes
Back Squat | 7 sets of 2 reps @ 9 RPE Sled Sprint | 5 sets of 40m @ 10 RPE Run | 6 sets of 6 (2 mins rest between sets) Listen to guided meditation A Skip 3 sets of 10m
WEEK 5

Broad Jump | 7 sets Bench Press | 7 sets of 2 reps @ 8 RPE B Skip 3 sets of 10m
Tall Landing Box Jump | 3 sets of 5 Pull Up Chin Over Bar Hold | reps of 50 C Skip 3 sets of 10m
Seconds SPRINT
TRACK Sprint Starts 4 sets of 15m @ 4….9 RPE
Sprint Starts | 10 sets of 10m @ 7 RPE TRACK Run Throughs | 4 sets of 20m @ 8 RPE
Arrowhead Drill | 5 sets of 2 reps @ 8 RPE Run Throughs | 4 sets of 80m @ 10 RPE
COOL DOWN
Jog 400m @ 4 RPE
Foam Roll - 15 Minutes

MON TUE WED THUR FRI

TRACK DAY
WARM UP
Run sets of 400m
GYM GYM RUN DAY RECOVERY DAY Foam Roll 15 Minutes
Back Squat | 8 sets of 1 rep @ 9 RPE Sled Sprint | 5 sets of 40m @ 10 RPE Practice Beep Test, 20m | 6 sets of 20m @ Contrast therapy session A Skip 3 sets of 10m
WEEK 6

Broad Jump | 7 sets Bench Press | 7 sets of 2 reps @ 8 RPE 1…8 RPE (2 mins rest between sets) B Skip 3 sets of 10m
C Skip 3 sets of 10m
Tall Landing Box Jump | 3 sets of 5 Pull Up Chin Over Bar Hold | reps of 50
Seconds SPRINT
TRACK Sprint Starts | 4 sets of 15m @ 5….9 RPE
Sprint Starts | 10 sets of 10m @ 7 RPE TRACK Run Throughs | 4 sets of 20m @ 8 RPE
Arrowhead Drill | 5 sets of 2 reps @ 8 RPE Run Throughs | 4 sets of 80m @ 10 RPE
COOL DOWN
Jog 400m @ 4 RPE
Foam Roll - 15 Minutes
Static Stretch - 15 Minutes
TRAINING PLAN

COMBINE TRAINING GUIDE

MON TUE WED THUR FRI
TRACK DAY
WARM UP
Run sets of 400m
GYM GYM RUN DAY RECOVERY DAY Foam Roll 15 Minutes
WEEK 7

Back Squat | 5 sets of 5 reps @ 7 RPE Sled Sprint | 4 sets of 30m @ 10 RPE Run, 20m | 8 sets of 20m @ 10 RPE Assisted Stretch A Skip 3 sets of 10m
Broad Jump | 7 sets Bench Press | 5 sets of 5 reps @ 9 RPE (1min rest between sets) B Skip 3 sets of 10m
Tall Landing Box Jump | 3 sets of 5 Pull Up Chin Over Bar Hold | reps of 50 C Skip 3 sets of 10m
seconds SPRINT
TRACK
Sprint Starts | 4 sets of 15m @ 5….9 RPE
Sprint Starts | 10 sets of 10m @ 7 RPE TRACK Run Throughs | 4 sets of 20m @ 8 RPE
Arrowhead Drill | 5 sets of 2 reps @ 8 RPE Run Throughs | 10 sets of 20m @ 10 RPE
COOL DOWN
Jog 400m @ 4 RPE
Foam Roll - 15 Minutes
Static Stretch - 15 Minutes

MON TUE WED THUR FRI

TRACK DAY
WARM UP
Run sets of 400m
GYM GYM RUN DAY RECOVERY DAY Foam Roll 15 Minutes
Back Squat | 3 sets of 3 reps @ 8 RPE Sled Sprint | 3 sets of 20m @ 10 RPE Run 15m | 8 sets of 8 reps @ 10 RPE Choose your favourite recovery session of A Skip 3 sets of 10m
WEEK 8

Broad Jump | 7 sets Bench Press | 3 sets of 5 reps @ 8 RPE (20 secs work, 10 secs rest format) the past 7 weeks B Skip 3 sets of 10m
Tall Landing Box Jump | 3 sets of 5 Pull Up Chin Over Bar Hold | reps of 60 C Skip 3 sets of 10m
Seconds SPRINT
TRACK Sprint Starts | 4 sets of 15m @ 5….9 RPE
Sprint Starts | 10 sets of 10m @ 7 RPE TRACK Run Throughs | 4 sets of 20m @ 8 RPE
Arrowhead Drill | 3 sets of 2 reps @ 9 RPE Run Throughs | 4 sets of 50m @ 10 RPE
COOL DOWN
Jog 400m @ 4 RPE
Foam Roll - 15 Minutes
Static Stretch - 15 Minutes

MON TUE WED THUR FRI

TRAIN. RECOVER. COMPETE.

COGNITION TRAINING PLAN

COMBINE TRAINING GUIDE

Incorporate the following cognitive, reaction and peripheral drills into any training days
at least twice a week.

WEEK 1
Tennis Ball Drop for Eye-Hand Speed
WEEK 2 WEEK 3 WEEK 4
Tennis Ball Throw for Eye-Hand Clock your Eyes for Peripheral Vision Finger-Nose-Dot-Reach
Stand and stretch your arms in front of you while Coordination Sit or stand with your eyes open for this drill. Visualize Place 5 sticker notes on the wall each with a circle on
holding one tennis ball in each hand. Cross your hands (Individual) Throw a tennis ball against the wall with a numbered clock close to your face. Keeping your them. Place 4 notes in a square shape and the last
so that your right hand is above the left. Drop them at your right hand for 30 secs and then left hand for 30 head still, move only your eyes. Start by looking up note in the middle. Cover the left eye, touch the circle
the same time and then catch it with untangled arms. secs. Repeat 5-10 times per side. to a 12 o’clock direction and then back to the center, on 1 of the notes, then touch the nose, touch the next
Alternate the starting direction and train for 5-10mins then to 1 o’clock and back to center. Go through all the circle, and again the nose. Continue the drill for 10-15
per session. (With Partner) Throw a tennis ball to each other using hours until you complete the full clock cycle and then rounds and then switch to the other side (cover your
your right hand for 30 secs and then left hand for 30 work anti clockwise. Repeat the drill twice both ways. right eye).
secs. Maintain 2metres apart from each other. Train
for 5-10mins per session.

WEEK 5 WEEK 6 WEEK 7 WEEK 8

Tennis Ball Roll for Reaction Time Ball Juggling for Eye-hand Coordination Alphabet Drill for Peripheral Vision Hand Tapping for Cerebellum
Roll a tennis ball off a table with you seated or Juggle tennis balls with both hands and aim to start Write letters of the alphabet on sticker notes - one let- Do these cerebellum drills for 5 mins daily in block of
standing. Always keep your hands behind your head with at least 3 balls. Practice for 5-10mins and aim to ter per note. On another note draw a small circle and 5 seconds per exercise, to help coordinate side to
until the ball is close to the edge of the table and then shorten the stoppage time every session. Increase place it on a wall at eye level. This is your focal point. side and hand coordination.
catch the ball. Practice 5-10 times each side. the number of balls for added difficulty.
(With Partner) Stand one metre away and focus on (Rapid Hand Tapping) Left hand palm facing up, put
this point. Training partner places the lettered sticky your right hand on top and you will need to tap as fast
notes, one at a time, in random order, around the and as smooth as possible for 5 seconds. Repeat this
focus point like the numbers on a clock face. by changing hands with the left on top of the right.
Keeping your eyes on the focus point, try to identify
each letter as it is placed on the wall. (Patting-Serving) Left hand palm facing up, use your
right hand to tap it in a rapid alternating facing
Reduce the size of the letters or the size of the middle movement (pronation-supination) for 5 seconds as
circle to increase difficulty. Train for 5 - 10 minutes per fast as you can. Repeat this by changing sides.
session.