LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Workout Blocks
MOVE Acceleration - SL Push
Superset x 2
MOVE 1/2 Kn Explosive Dead Stop
Set reps intensity Tempo Rest
1 4 ea 8-10 explosive 90-120 sec
2 4 ea 8-10 explosive 90-120 sec
MOVE Band, Runner’s Start, Acceleration Push-Off
Set reps intensity Tempo Rest
1 4 ea 8-10 explosive 90-120 sec
2 4 ea 8-10 explosive 90-120 sec
MOVE - Olympic Power
Superset x 4
Hang Barbell Snatch
Set reps load Tempo Rest
1 3-5 light explosive 60 sec.
2 3-5 light explosive 60 sec.
3 3-5 light explosive 60 sec.
4 3-5 light explosive 60 sec.
MOVE Cage Distraction w/3D Hip Sway
Set time 0 Tempo Rest
1 20-30 sec controlled 30-60 sec
2 20-30 sec controlled 30-60 sec
3 20-30 sec controlled 30-60 sec
4 20-30 sec controlled 30-60 sec
MOVE Superset- Dead Strength w/Active Recovery
Superset x 4
MOVE Hex Bar DL
Set reps load Tempo Rest
1 3-5 moderate fast 30 sec
2 3-5 heavy fast 30 sec
3 3-5 heavy fast 30 sec
4 3-5 heavy fast 30 sec
Supine Slide Hip Decouple
Set reps Tempo Rest
1 5 ea controlled 1:00
2 5 ea controlled 1:00
3 5 ea controlled 1:00
4 5 ea controlled 1:00
MOVE Tri-set - Upper Body
Tri-Set x 3
BB Wide Stance OH Press
Set reps intensity Rest
1 5 7-8 30
2 5 7-9 30
3 5 7-9 30
MOVE Bar Bent Over Row
Set reps intensity Rest
1 5 7-8 30
2 5 7-8 30
3 5 7-8 30
MOVE DB Curl w/Rotate Pivot
Set reps load Rest
1 10 heavy 30-60 sec
2 10 heavy 30-60 sec
3 10 heavy 30-60 sec
Cool Down Blocks
Cool Down Block
Horizontal
MOVE Cage T1 Hold, w/3D Hip Sway
Set time
1 30 sec per side
Weighted Belly Breathing
Set time
1 2:00

MOVE Athlete’s Performance Day 1

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

The objective of this day is to improve Power output and Submaximal strength.

We are going to excite the nervous system with Horizontal Acceleration drills before our Olympic Lifts. The Olympic lift will focus on Speed-Strength. We will keep our load lighter to ensure bar velocity is high!

Our Strength work will focus on big lifts that allow the athlete to push more load. We will stay with the 3-5 rep range and load at 75-90% Estimated-1RM.

Workout Blocks

MOVE Acceleration - SL Push
Superset x 2

ULT
MOVE 1/2 Kn Explosive Dead Stop
reps 4 ea
intensity 8-10
Tempo explosive
Rest 90-120 sec
Set Reps Intensity Tempo Rest
1 4 ea 8-10 RPE Explosive 90-120 sec (h:m:s)
2 4 ea 8-10 RPE Explosive 90-120 sec (h:m:s)
LLT
MOVE Band, Runner’s Start, Acceleration Push-Off
reps 4 ea
intensity 8-10
Tempo explosive
Rest 90-120 sec
Set Reps Intensity Tempo Rest
1 4 ea 8-10 RPE Explosive 90-120 sec (h:m:s)
2 4 ea 8-10 RPE Explosive 90-120 sec (h:m:s)

MOVE - Olympic Power
Superset x 4

LLT
Hang Barbell Snatch
reps 3-5
load light
Tempo explosive
Rest 60 sec.
Set Reps Load Tempo Rest
1 3-5 Light Explosive 60 sec. (h:m:s)
2 3-5 Light Explosive 60 sec. (h:m:s)
3 3-5 Light Explosive 60 sec. (h:m:s)
4 3-5 Light Explosive 60 sec. (h:m:s)

Set 1 is a Bridge set to help "Bridge" the gap. Set 2 the weight can be increased as long as bar speed is high.

ULT
MOVE Cage Distraction w/3D Hip Sway
time 20-30 sec
0
Tempo controlled
Rest 30-60 sec
Set Time Tempo Rest
1 20-30 sec h:m:s Controlled 30-60 sec (h:m:s)
2 20-30 sec h:m:s Controlled 30-60 sec (h:m:s)
3 20-30 sec h:m:s Controlled 30-60 sec (h:m:s)
4 20-30 sec h:m:s Controlled 30-60 sec (h:m:s)

MOVE Superset- Dead Strength w/Active Recovery
Superset x 4

LLT
MOVE Hex Bar DL
reps 3-5
load moderate
Tempo fast
Rest 30 sec
Set Reps Load Tempo Rest
1 3-5 Moderate Fast 30 sec (h:m:s)
2 3-5 Heavy Fast 30 sec (h:m:s)
3 3-5 Heavy Fast 30 sec (h:m:s)
4 3-5 Heavy Fast 30 sec (h:m:s)
LAR ULT
Supine Slide Hip Decouple
reps 5 ea
Tempo controlled
Rest 1:00
Set Reps Tempo Rest
1 5 ea Controlled 1:00 (h:m:s)
2 5 ea Controlled 1:00 (h:m:s)
3 5 ea Controlled 1:00 (h:m:s)
4 5 ea Controlled 1:00 (h:m:s)

MOVE Tri-set - Upper Body
Tri-Set x 3

LLT
BB Wide Stance OH Press
reps 5
intensity 7-8
Rest 30
Set Reps Intensity Rest
1 5 7-8 RPE 30 (h:m:s)
2 5 7-9 RPE 30 (h:m:s)
3 5 7-9 RPE 30 (h:m:s)
LLT
MOVE Bar Bent Over Row
reps 5
intensity 7-8
Rest 30
Set Reps Intensity Rest
1 5 7-8 RPE 30 (h:m:s)
2 5 7-8 RPE 30 (h:m:s)
3 5 7-8 RPE 30 (h:m:s)
LMT
MOVE DB Curl w/Rotate Pivot
reps 10
load heavy
Rest 30-60 sec
Set Reps Load Rest
1 10 Heavy 30-60 sec (h:m:s)
2 10 Heavy 30-60 sec (h:m:s)
3 10 Heavy 30-60 sec (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
MOVE Cage T1 Hold, w/3D Hip Sway
Set Time
1 30 sec per side h:m:s
GAR LLT
Weighted Belly Breathing
Set Time
1 2:00 h:m:s