COACH BRIEF — WEDNESDAY

CYCLE 2 · WEEK 4

SUPERB STRENGTH — BACK SQUAT

COACH FOCUS

• Today is about strength under control.

• Athletes perform 5 sets of 6 reps every 2:00.

• The load should be challenging but allow all 6 reps with consistent technique.

• Build gradually and avoid jumping too quickly in weight.

• Strong bracing and consistent depth are the priority.

WATCH FOR

• Depth becoming inconsistent as fatigue increases.

• Knees collapsing inward.

• Losing the brace at the bottom.

• Excessive forward lean.

• Weight being too heavy to maintain quality across all 5 sets.

KEY MESSAGE

Own every rep. Build the weight, but keep the same squat quality from the first set to the last.

SUPERB INTENSITY — SQUAT ENGINE

COACH FOCUS

• This is a leg-focused conditioning workout combining squats, box work and running.

• Athletes need to find a sustainable pace from the first round.

• Goblet Squats should be controlled and unbroken where possible.

• Box Jump Overs should be smooth rather than explosive.

• The 400 m run should be paced so athletes can immediately return to work.

WATCH FOR

• Starting the run too fast.

• Squats becoming unnecessarily slow.

• Jumping too aggressively and creating early fatigue.

• Long transitions between movements.

• Athletes losing movement quality because of the pace.

KEY MESSAGE

Control the legs early so you can keep the same pace for all five rounds.

COACH CUE

“Find a pace you can repeat. Smooth squats, efficient box work and a controlled run — don't turn round one into a sprint.”