This workout enhances Quickness and Speed from an unloaded perspective. We use a superset format with quickness first (to create high neural drive) followed by a speed drill.
Progress this routine by going Loaded.
AHHPS-L1 – Week 09 – Power (Conversion) Day 1
AHHPS Unloaded Quickness and Speed
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
AHHPS – Activation for Power
Circuit
x 1
This block incorporates a 4-Step Activation sequence with added Excitation drills to prepare for power-based exercise.
Rub and Scrub Pelvis
reps
10s
reps
10s
| Set | Reps |
|---|---|
| 1 | 10s |
FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.
LMT
Runner’s Rotational Hinge Ball Knee Drive
reps
5 each
load
moderate
Tempo
controlled
reps
5 each
load
moderate
Tempo
controlled
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 5 each | Moderate | Controlled |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
LLT
Mini Band Lateral Ward Quick Release
reps
5 each
load
heavy
Tempo
fast
reps
5 each
load
heavy
Tempo
fast
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 5 each | Heavy | Fast |
EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions
Workout Blocks
AHHPS ULT Quickness Speed
Superset
x 5
Perform 2 reps of the quickness drill followed by an all out sprint. Rest longer between supersets as fatigue sets in. Add more sets as a progression
ULT
2-Out-2 Ins
reps
3
time
5s per rep
Tempo
explosive
Rest
10s
reps
3
time
5s per rep
Tempo
explosive
Rest
10s
Enhances quickness and motor control with the feet while priming the body for explosive movement.
| Set | Reps | Time | Tempo | Rest |
|---|---|---|---|---|
| 1 | 3 | 5s Per Rep h:m:s | Explosive | 10s (h:m:s) |
| 2 | 3 | 5s Per Rep h:m:s | Explosive | 10s (h:m:s) |
| 3 | 3 | 5s Per Rep h:m:s | Explosive | 10s (h:m:s) |
| 4 | 3 | 5s Per Rep h:m:s | Explosive | 10s (h:m:s) |
| 5 | 3 | 5s Per Rep h:m:s | Explosive | 10s (h:m:s) |
ULT
Sprint
reps
1
distance_yd
50 yards
Tempo
explosive
Rest
1-2min
reps
1
distance_yd
50 yards
Tempo
explosive
Rest
1-2min
Enhances linear acceleration and top end speed.
| Set | Reps | Distance | Tempo | Rest |
|---|---|---|---|---|
| 1 | 1 | 50 Yards yd | Explosive | 1-2min (h:m:s) |
| 2 | 1 | 50 Yards yd | Explosive | 1-2min (h:m:s) |
| 3 | 1 | 50 Yards yd | Explosive | 1-2min (h:m:s) |
| 4 | 1 | 50 Yards yd | Explosive | 1-2min (h:m:s) |
| 5 | 1 | 50 Yards yd | Explosive | 1-2min (h:m:s) |
AHHPS UMT Quickness and Speed
Superset
x 5
Perform 2 reps of the quickness drill followed by an all out sprint. Rest longer between supersets as fatigue sets in. Add more sets as a progression
UMT
Lateral Quick Feet
reps
1 each direction
time
5s per rep
Tempo
explosive
Rest
10s
reps
1 each direction
time
5s per rep
Tempo
explosive
Rest
10s
Enhances quick neuromuscular coordination in a gait pattern while moving laterally.
| Set | Reps | Time | Tempo | Rest |
|---|---|---|---|---|
| 1 | 1 each direction | 5s Per Rep h:m:s | Explosive | 10s (h:m:s) |
| 2 | 1 each direction | 5s Per Rep h:m:s | Explosive | 10s (h:m:s) |
| 3 | 1 each direction | 5s Per Rep h:m:s | Explosive | 10s (h:m:s) |
| 4 | 1 each direction | 5s Per Rep h:m:s | Explosive | 10s (h:m:s) |
| 5 | 1 each direction | 5s Per Rep h:m:s | Explosive | 10s (h:m:s) |
UMT
Shuffle Sprint
reps
1
distance_yd
25 yards
Tempo
explosive
Rest
1-2min
reps
1
distance_yd
25 yards
Tempo
explosive
Rest
1-2min
Enhances frontal plane speed and acceleration
| Set | Reps | Distance | Tempo | Rest |
|---|---|---|---|---|
| 1 | 1 | 25 Yards yd | Explosive | 1-2min (h:m:s) |
| 2 | 1 | 25 Yards yd | Explosive | 1-2min (h:m:s) |
| 3 | 1 | 25 Yards yd | Explosive | 1-2min (h:m:s) |
| 4 | 1 | 25 Yards yd | Explosive | 1-2min (h:m:s) |
| 5 | 1 | 25 Yards yd | Explosive | 1-2min (h:m:s) |