Set	time
1	2 mins each side

Set	reps	intensity	Tempo	Rest
1	3	7-9	explosive	10 sec
2	3	7-9	explosive	10 sec

Set	reps	Tempo	Rest
1	8	fast	2:00
2	8	fast	2:00

Set	reps	intensity	Tempo	Rest
1	5	6-8	controlled	30
2	5	6-8	controlled	30
3	5	6-8	controlled	30
4	5	6-8	controlled	30

Set	reps	load	Tempo	Rest
1	5 ea	light	controlled	60 sec
2	5 ea	light	controlled	60 sec
3	5 ea	light	controlled	60 sec
4	5 ea	light	controlled	60 sec

Set	reps	load	Tempo	Rest
1	5	moderate	controlled	30 sec
2	5	moderate	controlled	30 sec
3	5	moderate	controlled	30 sec
4	5	moderate	controlled	30 sec

Set	reps	Tempo	Rest
1	5 ea	controlled	60 sec
2	5 ea	controlled	60 sec
3	5 ea	controlled	60 sec
4	5 ea	controlled	60 sec

Set	reps	load	Tempo	Rest
1	5 ea	moderate	controlled	15-30 sec
2	5 ea	moderate	controlled	15-30 sec

Set	reps	load	Tempo	Rest
1	4 ea	moderate	controlled	15-30 sec
2	4 ea	moderate	controlled	15-30 sec

Set	reps	load	Tempo	Rest
1	10	moderate	fast	60 sec
2	10	moderate	fast	60 sec

Set	time
1	2:00 min

[MOVE] Athlete’s Performance Day 1- Week 3 & 4

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Welcome to Day 1 of your Athlete's Performance Training Program. We have a good balance of Power & Strength which is foundational for athlete development.

Today's theme is Power Acceleration Development along with Muscle & Movement Strength.

The Power Block will challenge Vertical Power. Our goal is to accelerate the weight and our body quickly, maximizing speed & height.

Our Strength Blocks will have a balance of traditional muscular based drills and movement strength drills that challenge the entire body.

Warm-Up Blocks

[MOVE] - Full Body Activation
Horizontal Loading

This Block is intended to be used to up-regulate the system by:
1- Influencing 'Fluid Dynamics' (blood, water, lymph) to properly set the tissue conditions for loading and/or recovery
2- Stimulating 'Small Motor Unit Recruitment' (SMUR) to up-regulate type 1 motor units for optimal arthrokinematic (i.e. joint movement) and joint centration (i.e. having the joint be at the right place, at the right time)
3- Up-regulate 'Excitation' to up and down regulate motor units to increase contraction sensitivity
4- Provide sensory-motor 'Stimulation' for eyes, ears (vestibular), and tactile proprioception to bath the system with sensory inputs

Rub and Scrub Plantar Fascia

Set	Time
1	2 mins each side 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.

LLT
Band Lateral Foot Reach with Anterior Ward

Set	Reps
1	12

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LMT
Z Sit KB Waiters Sit Up

Set	Reps
1	12

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

ULT
Big Toe Corkscrew 3Point Quick Release Wall Ward

Set	Reps
1	8

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

LAR
Percussive Exhalation Type 1

Set	Reps
1	8

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

Knee Skin Pluck

Set	Reps
1	10
2	10

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

MOVE Push/Jump PAP Power Development
Superset x 2

This block is designed to increase our ability to explode vertically. We want to drive our feet into the ground to generate speed and explosiveness. Make every rep count and use maximal effort.

LLT
MOVE VIPRPRO Push Press

reps 3

intensity 7-9

Tempo explosive

Rest 10 sec

Set	Reps	Intensity	Tempo	Rest
1	3	7-9 RPE	Explosive	10 sec (h:m:s)
2	3	7-9 RPE	Explosive	10 sec (h:m:s)

If your VIPRPRO doesn't provided enough resistance, substitute Dumbbells or a Barbell

ULT
MOVE JG Assisted Continuous Jump

reps 8

Tempo fast

Rest 2:00

Set	Reps	Tempo	Rest
1	8	Fast	2:00 (h:m:s)
2	8	Fast	2:00 (h:m:s)

MOVE Squat Strength Superset
Superset x 4

This block is designed to challenge the strength of the lower body with an emphasis on the front part of the legs.

LLT
MOVE KB Front Squat

reps 5

intensity 6-8

Tempo controlled

Rest 30

Set	Reps	Intensity	Tempo	Rest
1	5	6-8 RPE	Controlled	30 (h:m:s)
2	5	6-8 RPE	Controlled	30 (h:m:s)
3	5	6-8 RPE	Controlled	30 (h:m:s)
4	5	6-8 RPE	Controlled	30 (h:m:s)

You can substitute a Dumbbell or Barbell in place of the KB. For beginners a Coreball may be a better option.

UMT
MOVE RFESS w/ Medial Reach

reps 5 ea

load light

Tempo controlled

Rest 60 sec

Set	Reps	Load	Tempo	Rest
1	5 ea	Light	Controlled	60 sec (h:m:s)
2	5 ea	Light	Controlled	60 sec (h:m:s)
3	5 ea	Light	Controlled	60 sec (h:m:s)
4	5 ea	Light	Controlled	60 sec (h:m:s)

MOVE Press Strength Supeset
Superset x 4

This block is designed to challenge the strength of the upper body with an emphasis on the front part of the chest.

LLT
DB Bench Press

reps 5

load moderate

Tempo controlled

Rest 30 sec

Set	Reps	Load	Tempo	Rest
1	5	Moderate	Controlled	30 sec (h:m:s)
2	5	Moderate	Controlled	30 sec (h:m:s)
3	5	Moderate	Controlled	30 sec (h:m:s)
4	5	Moderate	Controlled	30 sec (h:m:s)

UMT
MOVE Rxx/Lxx Push-Up to Rotation

reps 5 ea

Tempo controlled

Rest 60 sec

Set	Reps	Tempo	Rest
1	5 ea	Controlled	60 sec (h:m:s)
2	5 ea	Controlled	60 sec (h:m:s)
3	5 ea	Controlled	60 sec (h:m:s)
4	5 ea	Controlled	60 sec (h:m:s)

MOVE Lower/Upper Rotation Strength Tri-Set
Tri-Set x 2

This block is designed to work strength in the Lower, Upper and Trunk musculature.

LMT
MOVE CB @Sh, Rotate Lunge

reps 5 ea

load moderate

Tempo controlled

Rest 15-30 sec

Set	Reps	Load	Tempo	Rest
1	5 ea	Moderate	Controlled	15-30 sec (h:m:s)
2	5 ea	Moderate	Controlled	15-30 sec (h:m:s)

Replace the CB with DB's if the load is not challenging.

LLT
MOVE Prone, H&F, DB Alt. Row

reps 4 ea

load moderate

Tempo controlled

Rest 15-30 sec

Set	Reps	Load	Tempo	Rest
1	4 ea	Moderate	Controlled	15-30 sec (h:m:s)
2	4 ea	Moderate	Controlled	15-30 sec (h:m:s)

LMT
MOVE CB Swing & Pause

reps 10

load moderate

Tempo fast

Rest 60 sec

Set	Reps	Load	Tempo	Rest
1	10	Moderate	Fast	60 sec (h:m:s)
2	10	Moderate	Fast	60 sec (h:m:s)

Cool Down Blocks

Restoration/Recovery Block
Horizontal Loading

Our final block of work, we incorporate various drills to start the restoration process and return the body to a relaxed state.

GAR LLT
Weighted Belly Breathing

Set	Time
1	2:00 min h:m:s

Warm-Up Blocks

[MOVE] - Full Body Activation Horizontal Loading

Rub and Scrub Plantar Fascia

LLT Band Lateral Foot Reach with Anterior Ward

LMT Z Sit KB Waiters Sit Up

ULT Big Toe Corkscrew 3Point Quick Release Wall Ward

LAR Percussive Exhalation Type 1

Knee Skin Pluck

Workout Blocks

MOVE Push/Jump PAP Power Development Superset x 2

LLT MOVE VIPRPRO Push Press reps 3 intensity 7-9 Tempo explosive Rest 10 sec

ULT MOVE JG Assisted Continuous Jump reps 8 Tempo fast Rest 2:00

MOVE Squat Strength Superset Superset x 4

LLT MOVE KB Front Squat reps 5 intensity 6-8 Tempo controlled Rest 30

UMT MOVE RFESS w/ Medial Reach reps 5 ea load light Tempo controlled Rest 60 sec

MOVE Press Strength Supeset Superset x 4

LLT DB Bench Press reps 5 load moderate Tempo controlled Rest 30 sec

UMT MOVE Rxx/Lxx Push-Up to Rotation reps 5 ea Tempo controlled Rest 60 sec

MOVE Lower/Upper Rotation Strength Tri-Set Tri-Set x 2

LMT MOVE CB @Sh, Rotate Lunge reps 5 ea load moderate Tempo controlled Rest 15-30 sec

LLT MOVE Prone, H&F, DB Alt. Row reps 4 ea load moderate Tempo controlled Rest 15-30 sec

LMT MOVE CB Swing & Pause reps 10 load moderate Tempo fast Rest 60 sec