Week 1
1
2
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic
Workout Blocks
MetCon 1.
Horizontal
Set reps load Tempo Rest
1 100 moderate fast Minimal
Set reps load Tempo Rest
1 100 moderate fast Minimal
Set reps load Tempo Rest
1 100 each side moderate fast Minimal
Set reps load Tempo Rest
1 200 moderate fast Minimal
Set reps load Tempo Rest
1 200 moderate fast Minimal
ViPR PRO Team Training/ Season 1: Water – MetCon & StrengthCon Day 2

Water – MetCon 1.

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

A summary of MetCon programming

ASAP Style

Step 1: MetCon bout contains five (5) exercises, performed in a low and high repetitions range - use "graded exposure" system to progress. Athletes will choose one based on their daily readiness and time availability.

Step 2: Complete one exercise before you move to the next one (horizontal loading)

Step 3: Perform in a circuit style, rest whenever you need, and measure the total time of the session.

COACHING NOTES

1. Highlight important cues of each exercise
2. Athletes apply "pacing". If 200 repetitions are required, an example of pacing can be performing 50 repetitions in 4 cycles.
3. Add 5 minutes of break every 20 minutes for tissue hydration.
4. Athletes' primary focus is on high-quality movement.

Workout Blocks

MetCon 1.
Horizontal Loading

LLT
Water: Over Head Preposition, High Knees
Set Reps Load Tempo Rest
1 100 Moderate Fast Minimal (h:m:s)
LLT
Water: Front Carry Preposition, Squat Jumps
Set Reps Load Tempo Rest
1 100 Moderate Fast Minimal (h:m:s)
LLT
Water: Offset Preposition, Sagittal Quick Feet
Set Reps Load Tempo Rest
1 100 each side Moderate Fast Minimal (h:m:s)
LLT
Water: Horizontal Pushes
Set Reps Load Tempo Rest
1 200 Moderate Fast Minimal (h:m:s)
LMT
Water: Anterior Mid Slot Preposition, Quick Turns
Set Reps Load Tempo Rest
1 200 Moderate Fast Minimal (h:m:s)