Today's Session combines Agile Strength and Plyometrics. Both techniques enhance tissue elasticity to help give you that feeling like you have a "bounce in your step".
AHHPS-L1 – Week 09 – Power (Conversion) Day 6
AHHPS Agile Strength + Plyometrics
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
time
15s
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
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
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
Workout Blocks
AHHPS Agile Strength + Plyometrics
Circuit
x 3
This circuit alternates between Agile Strength and Plyometrics. Add more rest if you struggling producing efficient powerful, movements. Add more volume to improve endurance.
LLT
Long Arm KB Swings
time
30s
load
heavy
Tempo
controlled
Rest
60-90s
time
30s
load
heavy
Tempo
controlled
Rest
60-90s
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30s h:m:s | Heavy | Controlled | 60-90s (h:m:s) |
| 2 | 30s h:m:s | Heavy | Controlled | 60-90s (h:m:s) |
| 3 | 30s h:m:s | Heavy | Controlled | 60-90s (h:m:s) |
ULT
Forward Back Hop to Tuck Jump
reps
8-10
Tempo
explosive
Rest
60-90s
reps
8-10
Tempo
explosive
Rest
60-90s
Primes the body for explosive acceleration.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 8-10 | Explosive | 60-90s (h:m:s) |
| 2 | 8-10 | Explosive | 60-90s (h:m:s) |
| 3 | 8-10 | Explosive | 60-90s (h:m:s) |
LMT
KB Pivot Swing
reps
30s
load
heavy
Tempo
controlled
Rest
60-90s
reps
30s
load
heavy
Tempo
controlled
Rest
60-90s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30s | Heavy | Controlled | 60-90s (h:m:s) |
| 2 | 30s | Heavy | Controlled | 60-90s (h:m:s) |
| 3 | 30s | Heavy | Controlled | 60-90s (h:m:s) |
UMT
SL Rotational Broad Jump
reps
5 each
Tempo
explosive
Rest
60-90s
reps
5 each
Tempo
explosive
Rest
60-90s
Develops agility and enhances neuromuscular control at impact in the transverse plane.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5 each | Explosive | 60-90s (h:m:s) |
| 2 | 5 each | Explosive | 60-90s (h:m:s) |
| 3 | 5 each | Explosive | 60-90s (h:m:s) |
LMT
Alternating KB Swings Narrow
time
30s
load
heavy
Tempo
controlled
Rest
60-90s
time
30s
load
heavy
Tempo
controlled
Rest
60-90s
This Exercise is LMT due to the amount of rotation and front plane movement.
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30s h:m:s | Heavy | Controlled | 60-90s (h:m:s) |
| 2 | 30s h:m:s | Heavy | Controlled | 60-90s (h:m:s) |
| 3 | 30s h:m:s | Heavy | Controlled | 60-90s (h:m:s) |