LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic
Warm-Up Blocks
4 Step Activation Block
Horizontal
Rub and Scrub Pelvis
Set time
1 30 seconds per spot
Dual Mini Band Side Shuffle
Set time Rest
1 45s 20-30s
2 45s 20-30s
Band Bow and Arrow Quick Release
Set reps
1 5 ea.
ViPR PRO Steering Wheel w/ Quick Feet Shuffle
Set reps Rest
1 5 reps with coach call 15s
2 5 reps with coach call 15s
Workout Blocks
SISS PHA circuit
Circuit x 3
Bench Squat/Body weight Squat
Set reps intensity Tempo Rest
1 45 sec 5-7 controlled 0-15
2 45 sec 5-7 controlled 0-15
3 45 sec 5-7 controlled 0-15
Elevated Push-ups
Set reps intensity Tempo Rest
1 45 sec 5-7 controlled 0-15
2 45 sec 5-7 controlled 0-15
3 45 sec 5-7 controlled 0-15
Reverse Lunge touch downs
Set reps intensity Tempo Rest
1 45 sec 5-7 controlled 0-15s
2 45 sec 5-7 controlled 0-15s
3 45 sec 5-7 controlled 0-15s
DB bent over Row
Set reps load Tempo Rest
1 45 sec light controlled 0-15s
2 45 sec light controlled 0-15s
3 45 sec light controlled 0-15s
BB RDL
Set reps load Tempo Rest
1 45 sec light controlled 0-15s
2 45 sec light controlled 0-15s
3 45 sec light controlled 0-15s
DB OH Press
Set reps load Tempo Rest
1 45 sec light controlled 0-15s
2 45 sec light controlled 0-15s
3 45 sec light controlled 0-15s
DB Forward Lunge
Set reps load Tempo Rest
1 45 sec light controlled 0-15s
2 45 sec light controlled 0-15s
3 45 sec light controlled 0-15s
DB Bicep Curl
Set reps load Tempo Rest
1 45 sec light controlled 0-15s
2 45 sec light controlled 0-15s
3 45 sec light controlled 0-15s
Deep Lateral Sways
Set reps intensity Tempo Rest
1 45 sec 5-7 controlled 0-15s
2 45 sec 5-7 controlled 0-15s
3 45 sec 5-7 controlled 0-15s
Supine Tricep Extension
Set reps load Tempo Rest
1 45 sec light controlled 0-15s
2 45 sec light controlled 0-15s
3 45 sec light controlled 0-15s
Cool Down Blocks
Full Body Cool Down – breathwork, mobility, static stretches (jc)
Circuit x 1
Restore Deep Squat
Set reps
1 30 sec
Seated 90-90 Stretch
Set reps
1 10
Side Lying 90-90
Set reps
1 5 ea side
Lying Wall Hamstring Stretch (jc)
Set reps
1 60 sec ea side

Peripheral Heart Action Steady State Metabolic Session

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

This sub-threshold intensity steady state session uses the peripheral heart action protocol where upper and lower body exercises are alternated for extended periods of time at low intensities. Alternating the exercises allows for recovery to the opposing body segement, while prioritizing blood flow to the working area. Even though strength exercises/movements are used, the objective is cardiovascular in nature. Try to sustain the activity for a total of 30min with the intensity around a 5-7 of a perceived exertion or 60-75% Max HR.

It is important to stay below the lactate threshold (or the point a which exercise becomes hard) as a specific training stimulus is prescribed with the ensuing adaptation in order to maximize our bodies ability to metabolically flexible. Moral of the story is just because you "can" train harder it is not the purpose of this prescribed session.

Benefits of SISS are improved overall cardiovascular/cardiopulmonary function, increased mitochondiral density (cellular "powerhouses") and improved aerobic metabolism and fat "burning" capabilities.

Warm-Up Blocks

4 Step Activation Block
Horizontal Loading

Here is a quick Activation Block to prepare your athletes for the training session. It consists of Fluid Dynamics (Local). Then we move to the SMUR with the mini band, a shoulder Excitation drill with a Pro Band and finally some Sensory activation with quick feet and change of head position. In this drill we want you to shake your head, tilt your head or rotate your head while moving laterally.

Rub and Scrub Pelvis
Set Time
1 30 seconds per spot h:m:s

1. Sacroiliac and Lumbosacral joints
2. Iliac Crests
3. Anterior Superior Iliac Spines
4. Iliofemoral region
5. Pubic Symphysis
6. Greater Trochanter

LMT
Dual Mini Band Side Shuffle
Set Time Rest
1 45s h:m:s 20-30s (h:m:s)
2 45s h:m:s 20-30s (h:m:s)
LMT
Band Bow and Arrow Quick Release
Set Reps
1 5 ea.
LMT
ViPR PRO Steering Wheel w/ Quick Feet Shuffle
Set Reps Rest
1 5 reps with coach call 15s (h:m:s)
2 5 reps with coach call 15s (h:m:s)

if no option to call just move betwen cones as "reps"

Workout Blocks

SISS PHA circuit
Circuit x 3

Cardio weight training. Circuit through each exercise maintaining a stable heart rate response.

ULT
Bench Squat/Body weight Squat
reps 45 sec
intensity 5-7
Tempo controlled
Rest 0-15
Set Reps Intensity Tempo Rest
1 45 sec 5-7 RPE Controlled 0-15 (h:m:s)
2 45 sec 5-7 RPE Controlled 0-15 (h:m:s)
3 45 sec 5-7 RPE Controlled 0-15 (h:m:s)
ULT
Elevated Push-ups
reps 45 sec
intensity 5-7
Tempo controlled
Rest 0-15
Set Reps Intensity Tempo Rest
1 45 sec 5-7 RPE Controlled 0-15 (h:m:s)
2 45 sec 5-7 RPE Controlled 0-15 (h:m:s)
3 45 sec 5-7 RPE Controlled 0-15 (h:m:s)
ULT
Reverse Lunge touch downs
reps 45 sec
intensity 5-7
Tempo controlled
Rest 0-15s
Set Reps Intensity Tempo Rest
1 45 sec 5-7 RPE Controlled 0-15s (h:m:s)
2 45 sec 5-7 RPE Controlled 0-15s (h:m:s)
3 45 sec 5-7 RPE Controlled 0-15s (h:m:s)
LLT
DB bent over Row
reps 45 sec
load light
Tempo controlled
Rest 0-15s
Set Reps Load Tempo Rest
1 45 sec Light Controlled 0-15s (h:m:s)
2 45 sec Light Controlled 0-15s (h:m:s)
3 45 sec Light Controlled 0-15s (h:m:s)

complete rows in 5-8 rep successions to ensure the lower back is not overly taxed.

LLT
BB RDL
reps 45 sec
load light
Tempo controlled
Rest 0-15s
Set Reps Load Tempo Rest
1 45 sec Light Controlled 0-15s (h:m:s)
2 45 sec Light Controlled 0-15s (h:m:s)
3 45 sec Light Controlled 0-15s (h:m:s)

use dumbbells to simplify the flow of the sequence.

LLT
DB OH Press
reps 45 sec
load light
Tempo controlled
Rest 0-15s
Set Reps Load Tempo Rest
1 45 sec Light Controlled 0-15s (h:m:s)
2 45 sec Light Controlled 0-15s (h:m:s)
3 45 sec Light Controlled 0-15s (h:m:s)
LLT
DB Forward Lunge
reps 45 sec
load light
Tempo controlled
Rest 0-15s
step forward with same leg for all reps, repeat on other leg or pair with superset exercise before advancing to other leg.
Set Reps Load Tempo Rest
1 45 sec Light Controlled 0-15s (h:m:s)
2 45 sec Light Controlled 0-15s (h:m:s)
3 45 sec Light Controlled 0-15s (h:m:s)
LLT
DB Bicep Curl
reps 45 sec
load light
Tempo controlled
Rest 0-15s
Set Reps Load Tempo Rest
1 45 sec Light Controlled 0-15s (h:m:s)
2 45 sec Light Controlled 0-15s (h:m:s)
3 45 sec Light Controlled 0-15s (h:m:s)
UMT
Deep Lateral Sways
reps 45 sec
intensity 5-7
Tempo controlled
Rest 0-15s
Set Reps Intensity Tempo Rest
1 45 sec 5-7 RPE Controlled 0-15s (h:m:s)
2 45 sec 5-7 RPE Controlled 0-15s (h:m:s)
3 45 sec 5-7 RPE Controlled 0-15s (h:m:s)

stand up when necessary. The objective is to NOT hit lactate threshold.

LLT
Supine Tricep Extension
reps 45 sec
load light
Tempo controlled
Rest 0-15s
Set Reps Load Tempo Rest
1 45 sec Light Controlled 0-15s (h:m:s)
2 45 sec Light Controlled 0-15s (h:m:s)
3 45 sec Light Controlled 0-15s (h:m:s)

Cool Down Blocks

Full Body Cool Down – breathwork, mobility, static stretches (jc)
Circuit x 1

Use this full body cool down to recondition the body after a bout of stress.

GAR ULT
Restore Deep Squat
reps 30 sec
Is a restful pose and and a stretch for the hips and low back.
Set Reps
1 30 sec

support with elbows on thighs or hold the squat rack

LAR ULT
Seated 90-90 Stretch
reps 10
Stretch for the hips
Set Reps
1 10
UMT
Side Lying 90-90
reps 5 ea side
Set Reps
1 5 ea side
ULT
Lying Wall Hamstring Stretch (jc)
reps 60 sec ea side
Position the body according to limitations in the hamstrings, ie further away from the wall if necessary. Objectively relax in this stretch/recovery position
Set Reps
1 60 sec ea side

use the uprights on the squat rack