This block targets 3 main muscle groups for the athlete who is just getting back into strength training. This block will establish a foundation allowing for tissue adaptations to take place in the muscle, ligament, and tendon.
LLT Machine Tri-Set (copy)
Tri-Set
x 3
LLT
Machine Leg Press
reps
10
load
moderate
Tempo
controlled
Rest
30-60s
reps
10
load
moderate
Tempo
controlled
Rest
30-60s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | Moderate | Controlled | 30-60s (h:m:s) |
| 2 | 10 | Moderate | Controlled | 30-60s (h:m:s) |
| 3 | 10 | Moderate | Controlled | 30-60s (h:m:s) |
To press up, drive through the center of the foot, tracking the knee in line with the ankle. Do not lock out knees at the top.
LLT
Machine Chest Press
reps
10
load
moderate
Tempo
controlled
Rest
30-60s
reps
10
load
moderate
Tempo
controlled
Rest
30-60s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | Moderate | Controlled | 30-60s (h:m:s) |
| 2 | 10 | Moderate | Controlled | 30-60s (h:m:s) |
| 3 | 10 | Moderate | Controlled | 30-60s (h:m:s) |
Adjust seat so that handles are in line with mid chest, make sure your elbows are at mid chest as well and shoulders are down and relaxed and not shrugged up.
LLT
Lat Pulldown Wide Grip
reps
10
load
moderate
Tempo
1:2:3
Rest
30-60s
reps
10
load
moderate
Tempo
1:2:3
Rest
30-60s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | Moderate | 1:2:3 | 30-60s (h:m:s) |
| 2 | 10 | Moderate | 1:2:3 | 30-60s (h:m:s) |
| 3 | 10 | Moderate | 1:2:3 | 30-60s (h:m:s) |
1 sec concentric: Pull the bar down toward your sternum, focus on retracting the shoulder blades; 2 sec isometric hold; 3 sec eccentric = return to start position slowly and with control