LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Workout Blocks
MOVE WBI SIIT
Circuit x 4
MOVE Lunge Matrix, Gr-Oh Reach
Set time intensity Tempo Rest
1 30 sec. 6-7 controlled 15 sec.
2 30 sec. 6-7 controlled 15 sec.
3 30 sec. 6-7 controlled 15 sec.
4 30 sec. 6-7 controlled 15 sec.
MOVE Lunge w/T2 Stick Reach
Set time intensity Tempo Rest
1 60 sec. 2-3 controlled 15 sec.
2 60 sec. 2-3 controlled 15 sec.
3 60 sec. 2-3 controlled 15 sec.
4 60 sec. 2-3 controlled 15 sec.
MOVE Prone, H&F, Ant/Post Swing
Set reps intensity Tempo Rest
1 30 sec. 6-7 controlled 15 sec.
2 30 sec. 6-7 controlled 15 sec.
3 30 sec. 6-7 controlled 15 sec.
4 30 sec. 6-7 controlled 15 sec.
MOVE 1/2 Kn. Hip to Hamstring
Set time intensity Tempo Rest
1 60 sec. 2-3 controlled 15 sec.
2 60 sec. 2-3 controlled 15 sec.
3 60 sec. 2-3 controlled 15 sec.
4 60 sec. 2-3 controlled 15 sec.
MOVE KB Swing
Set time intensity Tempo Rest
1 30 sec. 6-7 controlled 15 sec.
2 30 sec. 6-7 controlled 15 sec.
3 30 sec. 6-7 controlled 15 sec.
4 30 sec. 6-7 controlled 15 sec.
MOVE Wide Stance Hip Decouple
Set reps intensity Tempo Rest
1 60 sec. 2-3 controlled 15 sec.
2 60 sec. 2-3 controlled 15 sec.
3 60 sec. 2-3 controlled 15 sec.
4 60 sec. 2-3 controlled 15 sec.
MOVE VIPRPRO Lateral Shuffle Tilt
Set reps intensity Tempo Rest
1 30 sec 6-7 controlled 15 sec.
2 30 sec 6-7 controlled 15 sec.
3 30 sec 6-7 controlled 15 sec.
4 30 sec 6-7 controlled 15 sec.
MOVE Halo
Set time intensity Tempo Rest
1 60 sec. 2-3 controlled 15 sec
2 60 sec. 2-3 controlled 15 sec
3 60 sec. 2-3 controlled 15 sec
4 60 sec. 2-3 controlled 15 sec

MOVE WBI SIIT – Volleyball

Workout
Mechanical
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This program is for a Volleyball player - specifically the position of a Libero. The program is targeted on improving Metabolic capacity and improving that athlete's lactate threshold.

There are 4 drills that work on movement and 4 drills that are active recovery. We want the work drills to be consistently done at a effort level of 6-7. The mobility drills are to be done at an effort level of 2-3.

Libero is is a unique position that requires agility, quickness, reaction, and acceleration. What's truly unique is that this position doesn't require a lot of Vertical Power.

Workout Blocks

MOVE WBI SIIT
Circuit x 4

4 Movement Drllls. Work at a level 7
4 Metabolic Drills. Work at a level 2-3

The goal is to complete 4 rounds of all 8 exercises.

LMT
MOVE Lunge Matrix, Gr-Oh Reach
time 30 sec.
intensity 6-7
Tempo controlled
Rest 15 sec.
Set Time Intensity Tempo Rest
1 30 sec. h:m:s 6-7 RPE Controlled 15 sec. (h:m:s)
2 30 sec. h:m:s 6-7 RPE Controlled 15 sec. (h:m:s)
3 30 sec. h:m:s 6-7 RPE Controlled 15 sec. (h:m:s)
4 30 sec. h:m:s 6-7 RPE Controlled 15 sec. (h:m:s)
UMT
MOVE Lunge w/T2 Stick Reach
time 60 sec.
intensity 2-3
Tempo controlled
Rest 15 sec.
Set Time Intensity Tempo Rest
1 60 sec. h:m:s 2-3 RPE Controlled 15 sec. (h:m:s)
2 60 sec. h:m:s 2-3 RPE Controlled 15 sec. (h:m:s)
3 60 sec. h:m:s 2-3 RPE Controlled 15 sec. (h:m:s)
4 60 sec. h:m:s 2-3 RPE Controlled 15 sec. (h:m:s)

Switch sides at 30 sec.

ULT
MOVE Prone, H&F, Ant/Post Swing
reps 30 sec.
intensity 6-7
Tempo controlled
Rest 15 sec.
Set Reps Intensity Tempo Rest
1 30 sec. 6-7 RPE Controlled 15 sec. (h:m:s)
2 30 sec. 6-7 RPE Controlled 15 sec. (h:m:s)
3 30 sec. 6-7 RPE Controlled 15 sec. (h:m:s)
4 30 sec. 6-7 RPE Controlled 15 sec. (h:m:s)

Switch at 15 sec.

ULT
MOVE 1/2 Kn. Hip to Hamstring
time 60 sec.
intensity 2-3
Tempo controlled
Rest 15 sec.
Set Time Intensity Tempo Rest
1 60 sec. h:m:s 2-3 RPE Controlled 15 sec. (h:m:s)
2 60 sec. h:m:s 2-3 RPE Controlled 15 sec. (h:m:s)
3 60 sec. h:m:s 2-3 RPE Controlled 15 sec. (h:m:s)
4 60 sec. h:m:s 2-3 RPE Controlled 15 sec. (h:m:s)

Switch legs at 30 sec.

LLT
MOVE KB Swing
time 30 sec.
intensity 6-7
Tempo controlled
Rest 15 sec.
Set Time Intensity Tempo Rest
1 30 sec. h:m:s 6-7 RPE Controlled 15 sec. (h:m:s)
2 30 sec. h:m:s 6-7 RPE Controlled 15 sec. (h:m:s)
3 30 sec. h:m:s 6-7 RPE Controlled 15 sec. (h:m:s)
4 30 sec. h:m:s 6-7 RPE Controlled 15 sec. (h:m:s)
UMT
MOVE Wide Stance Hip Decouple
reps 60 sec.
intensity 2-3
Tempo controlled
Rest 15 sec.
Set Reps Intensity Tempo Rest
1 60 sec. 2-3 RPE Controlled 15 sec. (h:m:s)
2 60 sec. 2-3 RPE Controlled 15 sec. (h:m:s)
3 60 sec. 2-3 RPE Controlled 15 sec. (h:m:s)
4 60 sec. 2-3 RPE Controlled 15 sec. (h:m:s)

Shift hips and then subtly turn the pelvis. Alternate sides. Don't force it. Hold at the end range for 1-2 seconds. Breath.

LMT
MOVE VIPRPRO Lateral Shuffle Tilt
reps 30 sec
intensity 6-7
Tempo controlled
Rest 15 sec.
Set Reps Intensity Tempo Rest
1 30 sec 6-7 RPE Controlled 15 sec. (h:m:s)
2 30 sec 6-7 RPE Controlled 15 sec. (h:m:s)
3 30 sec 6-7 RPE Controlled 15 sec. (h:m:s)
4 30 sec 6-7 RPE Controlled 15 sec. (h:m:s)
UMT
MOVE Halo
time 60 sec.
intensity 2-3
Tempo controlled
Rest 15 sec
Set Time Intensity Tempo Rest
1 60 sec. h:m:s 2-3 RPE Controlled 15 sec (h:m:s)
2 60 sec. h:m:s 2-3 RPE Controlled 15 sec (h:m:s)
3 60 sec. h:m:s 2-3 RPE Controlled 15 sec (h:m:s)
4 60 sec. h:m:s 2-3 RPE Controlled 15 sec (h:m:s)