Structure that guarantees full-spectrum training, every day: mobility → motor prep → elasticity → peak power → strength → conditioning.

Tissue Prep ×5

• Five drills (foam rolling + mobility/active stretching) to improve tissue quality, joint position, and hip/shoulder/ankle freedom.

• Mandatory neck training immediately after Tissue Prep and before the Warm-Up: 2–4 sets of isometrics or light resisted flexion/extension, lateral flexion, and rotation.

Dynamic Warm-Up ×4

• Four drills to raise temperature, switch on the CNS, and groove fundamental patterns (locomotion, hinge/squat, push/pull, rotate).

• Not limited to track drills, use higher-rep accessory movements to target weak links while moving through all planes.

Elasticity & Deceleration ×3

• Three light-implement power drills (jumps, hops, bounds, sprints, or throws) to train the stretch–shorten cycle and braking. Crisp reps, low contacts.

• Stop before speed drops.

Heavy-Implement Power ×2

• Two high-output moves (loaded jumps, Olympic-lift derivatives).

• Low reps, full recovery, maximal intent.

Functional Strength ×1

• One main lift aligned to the day’s plane × pattern emphasis (bilateral or unilateral; hip/knee dominant, push/pull) with smart core (anti-extension/rotation/lateral flexion) as needed.

Conditioning Finisher ×1

• One modality matched to the weekly plan (e.g., 400 m tempo, sled push/reverse walk, 5k row, SkiErg, Assault Bike, shuttles). Clear pace/effort prescription.

Why this works

• Daily completeness: mobility → motor prep → elasticity → peak power → strength → conditioning, every day.

• Simple guardrails: fixed counts, adjustable intensity/complexity, easy to scale around sleep, shifts, or kit load.

• Low decision fatigue: each block has a set number of “slots”; we rotate drills by plane (sagittal vs frontal/transverse) and pattern (push/pull/hinge/squat/carry/rotate).