Week 1
1
2
Day 1
Water – StrengthCon 1.
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Workout Blocks
StrengthCon 1.
Giant Set x 1
Water: Offset Preposition, Lateral Lunge to Single Leg
Set reps load Tempo Rest
1 10 each side heavy controlled Minimal
Water: Split Change, Hook
Set reps load Tempo Rest
1 10 each side heavy controlled Minimal
Water: Stir The Pot
Set reps load Tempo Rest
1 10 each side heavy controlled Minimal
Water: 1 Leg Push Off, Front Offset Carry
Set reps load Tempo Rest
1 10 each side heavy controlled Minimal
ViPR PRO Team Training/ Season 1: Water – MetCon & StrengthCon Day 1

Water – StrengthCon 1.

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

A summary of StrengthCon programming

AMRAP Style

Step 1: StrengthCon bout contains four exercises performed in ten (10) repetitions on each side.

Step 2: The total time of the workout block is either twenty (20) or forty (40) minutes. Athletes will choose one based on their daily readiness and time availability.

Step 3: Perform in a circuit style, rest whenever you need, and measure total rounds completed.

COACHING

1. Highlight important cues of each exercise
2. If 40 minutes are selected, we recommend adding 5 minutes break for tissue hydration.
3. Athletes' primary focus is on high-quality movement

Workout Blocks

StrengthCon 1.
Giant Set x 1

LMT
Water: Offset Preposition, Lateral Lunge to Single Leg
reps 10 each side
load heavy
Tempo controlled
Rest Minimal
Set Reps Load Tempo Rest
1 10 each side Heavy Controlled Minimal (h:m:s)
LMT
Water: Split Change, Hook
reps 10 each side
load heavy
Tempo controlled
Rest Minimal
Set Reps Load Tempo Rest
1 10 each side Heavy Controlled Minimal (h:m:s)
LLT
Water: Stir The Pot
reps 10 each side
load heavy
Tempo controlled
Rest Minimal
Set Reps Load Tempo Rest
1 10 each side Heavy Controlled Minimal (h:m:s)
LLT
Water: 1 Leg Push Off, Front Offset Carry
reps 10 each side
load heavy
Tempo controlled
Rest Minimal
Set Reps Load Tempo Rest
1 10 each side Heavy Controlled Minimal (h:m:s)