LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup for power session
Circuit x 1
Rub and Scrub Ankle
Set time
1 30 sec
World’s Greatest Stretch
Set reps
1 10
Eye Tracking Rotational Jump
Set time
1 30 seconds
Workout Blocks
Working Block A
Tri-Set x 1
Set time Tempo Rest
1 45 seconds controlled 1 min
ViPR PRO Agility Shuffle Tilt
Set time load Tempo Rest
1 45 seconds moderate controlled 1 minute
Set time Tempo Rest
1 45 seconds fast 2 minutes
Working Block B
Tri-Set x 1
Set time Tempo Rest
1 45 seconds controlled 1 minute
Anterior Ice Skater Rainbow with Hold
Set time load Tempo Rest
1 45 seconds light controlled 1 minute
Set time Tempo Rest
1 45 seconds fast 2 minutes
Working Block C
Tri-Set x 1
3-Point Sprint Up
Set time Tempo Rest
1 45 seconds fast 1 minute
Loaded OH Lateral Quick Jumps
Set time load Tempo Rest
1 45 seconds light controlled 1 minute
3-Point Sprint Up
Set time Tempo
1 45 seconds explosive
Cool Down Blocks
Cool Down Block
Horizontal
90-90 Supine Pose
Set reps
1 10
Ankle Squash with Lateral breathing RP
Set time
1 1 minute

TJS Playing with Power Session B

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

Tri-sets begin and end with the same unloaded movement. Loaded movement between, with the final movement performed at max output.

Warm-Up Blocks

Warmup for power session
Circuit x 1

Rub and Scrub Ankle
time 30 sec
Set Time
1 30 sec h:m:s
UMT
World’s Greatest Stretch
reps 10
Set Reps
1 10
UMT
Eye Tracking Rotational Jump
time 30 seconds
Set Time
1 30 seconds h:m:s

Workout Blocks

Working Block A
Tri-Set x 1

time 45 seconds
Tempo controlled
Rest 1 min
Set Time Tempo Rest
1 45 seconds h:m:s Controlled 1 min (h:m:s)
LMT
ViPR PRO Agility Shuffle Tilt
time 45 seconds
load moderate
Tempo controlled
Rest 1 minute
Enhances agility and develops coordination in all directions.
Set Time Load Tempo Rest
1 45 seconds h:m:s Moderate Controlled 1 minute (h:m:s)
time 45 seconds
Tempo fast
Rest 2 minutes
Set Time Tempo Rest
1 45 seconds h:m:s Fast 2 minutes (h:m:s)

Working Block B
Tri-Set x 1

time 45 seconds
Tempo controlled
Rest 1 minute
Set Time Tempo Rest
1 45 seconds h:m:s Controlled 1 minute (h:m:s)
LMT
Anterior Ice Skater Rainbow with Hold
time 45 seconds
load light
Tempo controlled
Rest 1 minute
Develops bottom to top coordination and enhances agility and neuromuscular control while loaded and moving forward
Set Time Load Tempo Rest
1 45 seconds h:m:s Light Controlled 1 minute (h:m:s)
time 45 seconds
Tempo fast
Rest 2 minutes
Set Time Tempo Rest
1 45 seconds h:m:s Fast 2 minutes (h:m:s)

Working Block C
Tri-Set x 1

ULT
3-Point Sprint Up
time 45 seconds
Tempo fast
Rest 1 minute
Set Time Tempo Rest
1 45 seconds h:m:s Fast 1 minute (h:m:s)
LMT
Loaded OH Lateral Quick Jumps
time 45 seconds
load light
Tempo controlled
Rest 1 minute
Enhances quickness and motor control in the feet in the lateral direction while under load.
Set Time Load Tempo Rest
1 45 seconds h:m:s Light Controlled 1 minute (h:m:s)
ULT
3-Point Sprint Up
time 45 seconds
Tempo explosive
Set Time Tempo
1 45 seconds h:m:s Explosive

Cool Down Blocks

Cool Down Block
Horizontal Loading

GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Reps
1 10
LAR ULT
Ankle Squash with Lateral breathing RP
Restful pose, stretch for the quads and breathing conditioning
Set Time
1 1 minute h:m:s