This is a 4Q power session focused on acceleration and deceleration. This is intended for a 57 year old client of mine who enjoys playing tennis through the summer and fall, and skiing through the winter. He is also working to improve cardiovascular conditioning while facilitating weight/body fat loss, so this session aims to develop capacity while also addressing acceleration and deceleration in 4Q. Along with sport demand, we are also paying attention to the general importance of fall prevention as he ages, so force absorption is just as important as force production in this program as it relates to his ability to age successfully.
AC Wk 8 – Sample Power Session
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
10
reps
10
| Set | Reps |
|---|---|
| 1 | 10 |
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
10
load
heavy
Tempo
controlled
reps
10
load
heavy
Tempo
controlled
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 10 | 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
10
load
heavy
Tempo
controlled
reps
10
load
heavy
Tempo
controlled
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 10 | 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
Acceleration Block
Giant Set
x 3
ULT
Box Jump
reps
5
Rest
1min
reps
5
Rest
1min
| Set | Reps | Rest |
|---|---|---|
| 1 | 5 | 1min (h:m:s) |
| 2 | 5 | 1min (h:m:s) |
| 3 | 5 | 1min (h:m:s) |
12-16" box
LMT
Explosive ViPR Shovel
reps
8/side
load
light
Rest
1min
reps
8/side
load
light
Rest
1min
| Set | Reps | Load | Rest |
|---|---|---|---|
| 1 | 8/side | Light | 1min (h:m:s) |
| 2 | 8/side | Light | 1min (h:m:s) |
| 3 | 8/side | Light | 1min (h:m:s) |
Deceleration Block
Giant Set
x 3
LLT
ViPR PRO– Split Decelerating Diagonal Chop
reps
5/side
load
light
Rest
1min
reps
5/side
load
light
Rest
1min
| Set | Reps | Load | Rest |
|---|---|---|---|
| 1 | 5/side | Light | 1min (h:m:s) |
| 2 | 5/side | Light | 1min (h:m:s) |
| 3 | 5/side | Light | 1min (h:m:s) |
ULT
SL Deceleration Landing
reps
5/side
0
Rest
1min
reps
5/side
0
Rest
1min
Develops bottom to top coordination and enhances neuromuscular control in the sagittal plane at impact.
| Set | Reps | Rest |
|---|---|---|
| 1 | 5/side | 1min (h:m:s) |
| 2 | 5/side | 1min (h:m:s) |
| 3 | 5/side | 1min (h:m:s) |
reps
8/side
Rest
1min
reps
8/side
Rest
1min
| Set | Reps | Rest |
|---|---|---|
| 1 | 8/side | 1min (h:m:s) |
| 2 | 8/side | 1min (h:m:s) |
| 3 | 8/side | 1min (h:m:s) |
Cool Down Blocks
Cool Down Block
Horizontal Loading
GPR
4:7:8 Parasympathetic Breathing
1 Cycle of Breath =
Inhale for 4 Seconds
Hold Breath for 7 Seconds
Exhale for 8 Seconds.
Repeat for a specific amount of breaths or for a time period.
Be sure to find a comfortable posture to relax in.
| Set | Reps |
|---|---|
| 1 | 10 |
GPR
Recovery: Steam and/or Sauna
Spend a minimum of 10 minutes in a Steam and/or Sauna
| Set | Reps |
|---|---|
| 1 | 10 |