Week 1
1
2
3
4
5
6
7
Day 4
AHHPS Multiplanar SAQ
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS – Activation for Power
Circuit x 1
Rub and Scrub Pelvis
Set time
1 15s
Runner’s Rotational Hinge Ball Knee Drive
Set reps load Tempo
1 3 each heavy controlled
Mini Band Lateral Ward Quick Release
Set reps load Tempo
1 5 each heavy controlled
Monster Band T-Squat Quick Release
Set reps load Tempo
1 5 each heavy controlled
Percussive Exhalation OH Squat
Set reps
1 2
Eye Tracking Reverse Lunge
Set reps
1 5 each
Workout Blocks
AHHPS UMT SAQ: Sprint, Carioca, 1-Ins
Tri-Set x 3
Same Side Pulse Curvilinear Sprint
Set time distance_m Tempo Rest
1 1 100m fast 60-90s
2 1 100m fast 60-90s
3 1 100m fast 60-90s
Carioca
Set time distance_yd Tempo Rest
1 20s 10yrds fast 60-90s
2 20s 10yrds fast 60-90s
3 20s 10yrds fast 60-90s
Rotational 1-Ins
Set reps time Tempo Rest
1 3 5s fast 60-90s
2 3 5s fast 60-90s
3 3 5s fast 60-90s
AHHPS LMT SAQ: ViPR X-Over, Tilts, Sterring Wheel
Tri-Set x 3
ViPR PRO 1-Arm Down Pulse X-Over
Set reps distance_m Rest
1 1 50m 60-90s
2 1 50m 60-90s
3 1 50m 60-90s
ViPR PRO Agility Shuffle Tilt
Set time Tempo Rest
1 20s fast 60-90s
2 20s fast 60-90s
3 20s fast 60-90s
ViPR PRO Steering Wheel w/ Quick Feet Shuffle
Set reps time Tempo Rest
1 3 5s fast 60-90s
2 3 5s controlled 60-90s
3 3 5s controlled 60-90s
Cool Down Blocks
Cool Down Block
Horizontal
Kneeling Restorative Flow for Recovery and Regeneration
Set time
1 2 min
AHHPS-L1 – Week 09 – Power (Conversion) Day 4

AHHPS Multiplanar SAQ

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

Today's Session has 2 working blocks of SAQ (Speed, Agility, and Quickness) performed in the Multiplanar Quadrants, the first block is Unloaded, and the second block is Loaded using a ViPR. You can substitute the ViPR for a different mass such as dumbbells.

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
time 15s
Set Time
1 15s h:m:s

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 3 each
load heavy
Tempo controlled
Set Reps Load Tempo
1 3 each Heavy 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 controlled
Set Reps Load Tempo
1 5 each Heavy Controlled

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

LMT
Monster Band T-Squat Quick Release
reps 5 each
load heavy
Tempo controlled
Set Reps Load Tempo
1 5 each Heavy Controlled
LLT
Percussive Exhalation OH Squat
reps 2
Set Reps
1 2
ULT
Eye Tracking Reverse Lunge
reps 5 each
Set Reps
1 5 each

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

AHHPS UMT SAQ: Sprint, Carioca, 1-Ins
Tri-Set x 3

Perform this SAQ sequence in a circuit fashion, however be sure to rest for at least 60s between exercises. Add rest if you notice your power output is diminishing.

Add additional sets if more volume can be tolerated and to improve work capacity.

UMT
Same Side Pulse Curvilinear Sprint
time 1
distance_m 100m
Tempo fast
Rest 60-90s
Enhances acceleration and top end speed while veering outside of straight line.
Set Time Distance Tempo Rest
1 1 h:m:s 100m m Fast 60-90s (h:m:s)
2 1 h:m:s 100m m Fast 60-90s (h:m:s)
3 1 h:m:s 100m m Fast 60-90s (h:m:s)
UMT
Carioca
time 20s
distance_yd 10yrds
Tempo fast
Rest 60-90s
Develops transverse plane agility in the lateral direction.
Set Time Distance Tempo Rest
1 20s h:m:s 10yrds yd Fast 60-90s (h:m:s)
2 20s h:m:s 10yrds yd Fast 60-90s (h:m:s)
3 20s h:m:s 10yrds yd Fast 60-90s (h:m:s)
UMT
Rotational 1-Ins
reps 3
time 5s
Tempo fast
Rest 60-90s
Enhances rotational quickness, fine motor control and coordination between the upper and lower body.
Set Reps Time Tempo Rest
1 3 5s h:m:s Fast 60-90s (h:m:s)
2 3 5s h:m:s Fast 60-90s (h:m:s)
3 3 5s h:m:s Fast 60-90s (h:m:s)

AHHPS LMT SAQ: ViPR X-Over, Tilts, Sterring Wheel
Tri-Set x 3

Perform this SAQ sequence in a circuit fashion, however be sure to rest for at least 60s between exercises. Add rest if you notice your power output is diminishing.

Add additional sets if more volume can be tolerated and to improve work capacity.

LMT
ViPR PRO 1-Arm Down Pulse X-Over
reps 1
distance_m 50m
Rest 60-90s
Enhances acceleration and linear speed with rotation in frontal plane while moving load through a push pull pattern.
Set Reps Distance Rest
1 1 50m m 60-90s (h:m:s)
2 1 50m m 60-90s (h:m:s)
3 1 50m m 60-90s (h:m:s)
LMT
ViPR PRO Agility Shuffle Tilt
time 20s
Tempo fast
Rest 60-90s
Enhances agility and develops coordination in all directions.
Set Time Tempo Rest
1 20s h:m:s Fast 60-90s (h:m:s)
2 20s h:m:s Fast 60-90s (h:m:s)
3 20s h:m:s Fast 60-90s (h:m:s)
LMT
ViPR PRO Steering Wheel w/ Quick Feet Shuffle
reps 3
time 5s
Tempo fast
Rest 60-90s
Set Reps Time Tempo Rest
1 3 5s h:m:s Fast 60-90s (h:m:s)
2 3 5s h:m:s Controlled 60-90s (h:m:s)
3 3 5s h:m:s Controlled 60-90s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Kneeling Restorative Flow for Recovery and Regeneration
Set Time
1 2 min h:m:s