LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Workout Blocks
Outcome: ULT Acceleration
Horizontal
Unilateral Vertical Skip
Set reps Tempo Rest
1 6 explosive 1 min
2 6 explosive 1 min
Drop Squats
Set reps Tempo Rest
1 6 explosive 1 min
2 6 explosive 1 min
3-Point Sprint Up
Set reps Tempo Rest
1 6 explosive 1 min
2 6 explosive 1 min
Bear Get Up
Set reps Tempo Rest
1 6 explosive 1 min
2 6 explosive 1 min
Backpedal to Forward Jump
Set reps Tempo Rest
1 6 explosive 1 min
2 6 explosive 1 min
Breakdown
Set reps Tempo Rest
1 6 explosive 1 min
2 6 explosive 1 min

NG – Intro to Acceleration – Level 1

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

The focus of this session is acceleration working in the ULT quadrant.

Workout Blocks

Outcome: ULT Acceleration
Horizontal Loading

ULT
Unilateral Vertical Skip
Develops bottom to top coordination and enhances acceleration and quickness at push off moving in the forward direction.
Set Reps Tempo Rest
1 6 Explosive 1 min (h:m:s)
2 6 Explosive 1 min (h:m:s)
ULT
Drop Squats
Set Reps Tempo Rest
1 6 Explosive 1 min (h:m:s)
2 6 Explosive 1 min (h:m:s)
ULT
3-Point Sprint Up
Set Reps Tempo Rest
1 6 Explosive 1 min (h:m:s)
2 6 Explosive 1 min (h:m:s)
ULT
Bear Get Up
Set Reps Tempo Rest
1 6 Explosive 1 min (h:m:s)
2 6 Explosive 1 min (h:m:s)
ULT
Backpedal to Forward Jump
Enhances agility and priming acceleration in the front to back directions
Set Reps Tempo Rest
1 6 Explosive 1 min (h:m:s)
2 6 Explosive 1 min (h:m:s)
ULT
Breakdown
Develop ground up neuromuscular control and enhance agility in the front to back directions.
Set Reps Tempo Rest
1 6 Explosive 1 min (h:m:s)
2 6 Explosive 1 min (h:m:s)