Male: 32
Solid strength base - ability to lift & press 1.5x times BW
Weekend golfer
In this stand alone Power Session we look to improve the thrust from ground reaction force both vertically and rotationally just like the in the golf swing and perhaps even generate greater clubhead speed. Also, to improve disassociation or separation in the swing.
ML: Power Session Assignment Week 8
Workout
Mechanical
No Themes Assigned
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Warmup Block
Horizontal Loading
ML: Power Activation
Circuit
x 1
Activation sequence with excitation and stimulation drills to prep for power-based session
Rub and Scrub Ankle
time
10
time
10
| Set | Time |
|---|---|
| 1 | 10 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.
ULT
Prisoner Runner’s Hinge
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
LMT
Mini Band Rotational Ward Quick Release
reps
10
load
heavy
Tempo
controlled
reps
10
load
heavy
Tempo
controlled
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 10 | Heavy | Controlled |
ULT
Eye Tracking Reverse Lunge
reps
10
reps
10
| Set | Reps |
|---|---|
| 1 | 10 |
STIMULATION - Intended to stimulate sensory-motor responses
GAR
ULT
Treadmill Jog
time
5mins
Rest
60s
time
5mins
Rest
60s
| Set | Time | Rest |
|---|---|---|
| 1 | 5mins h:m:s | 60s (h:m:s) |
Workout Blocks
Power: Acceleration/Deceleration/Quickness/Agility/Plyometrics
Horizontal Loading
ULT
Prone Hand Over the lines Side
Develops fine motor control at the hands and primes the body for coordinated use of them.
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 15s h:m:s | Fast | 30s (h:m:s) |
1 set to set the core
ULT
Repeated Squat Jump
An explosive and high impact leg exercise that enhances body control in the sagittal plane.
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 20s h:m:s | Explosive | 90s (h:m:s) |
| 2 | 20s h:m:s | Explosive | 90s (h:m:s) |
LMT
Rotational MB Underhand Throw
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 6 each side | 4-6lbs lbs | Explosive | 60s (h:m:s) |
| 2 | 6 each side | 4-6lbs lbs | Explosive | 60s (h:m:s) |
Dynamax Ball
Coil/Explosive/Reset
UMT
Rotational Jump (Explosive)
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 6 | Controlled | 90s (h:m:s) |
| 2 | 6 | Controlled | 90s (h:m:s) |
ULT
Jumping Split Squats
An explosive leg exercise that emphasizes contralateral timing of the legs and arms.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 6 each leg | Controlled | 90s (h:m:s) |
| 2 | 6 each leg | Controlled | 90s (h:m:s) |
LLT
ViPR PRO Split Cycle Diagonal Shift to Chop
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 4 each side | Light | Explosive | 60s (h:m:s) |
| 2 | 4 each side | Light | Explosive | 60s (h:m:s) |
10s rest after each rep
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 4 ea side | Controlled | 90s (h:m:s) |
| 2 | 4 ea side | Controlled | 90s (h:m:s) |
10s rest after each rep