Transformation 2026 — Week 4: Peak Intensity
This is the top of the mountain. Four weeks of accumulated work meet the highest-intensity sessions of the block. Everything after this week gets faster and shorter as we sharpen toward September — but you only earn that taper by emptying the tank here first.
Attack this week. Then we get sharp.
The running
Sprint pyramid: 100 – 200 – 400 – 200 – 100, at max sustainable pace. Climb up, climb back down, full recovery between reps. This is the widest speed range we run all block — top-end and threshold in a single session. It is supposed to hurt.
Run this one fresh and rested. Peak intensity only works if you can actually reach the intensity.
The court
Continuous outside the key layups no backboard.
get a partner and do continuous layup drill. Focus on higher the backboard shots. Feet need to be outside the key, shoot, rebound and then pass to your partner who should have feet outside of key and above free throw line. This is a continuous fast paced drill that works on conditioning and touch( smooth, high arc, soft touch on rim)
Competitive small-sided games, winner stays. 1vs1 to 7 - focus on footwork - max 3 dribble games.
Strength
Hold the power work, but trim the volume. We want you sharp, not sore. Fewer sets, full intent, then out of the weight room. This is not the week to add fatigue you do not need.
The week
Mon — Sprint pyramid (100-200-400-200-100), full recovery
Tue — Strength (power, reduced volume) + shooting
Wed — Continuous transition, 20 min full speed
Thu — Off or easy movement
Fri — Competitive small-sided games, winner stays
Weekend — one off day, one easy day — you will need them
The standard
This is the week your depth is decided. The 6th, 7th, and 8th players who attack peak week are the ones a coach trusts in November. The ones who coast this week get found out the first time the game speeds up. Be the player who was still pushing hard in August.