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

No Themes Assigned

Workout Blocks
Working Block
Horizontal
LuLu – Accelaration ULT Intro
Tri-Set x 1
Forward Split Thrust
Set reps 0 Tempo Rest
1 10 controlled 1 min
3-Point Sprint Up
Set reps Tempo Rest
1 10 controlled 1 min
Sprint Backpedal
Set reps Tempo Rest
1 10 controlled 1 min
LuLu - Accelration UMT Intro
Tri-Set x 1
Rotational Bound
Set reps Tempo Rest
1 10 controlled 1 min
Rotational Jump (Explosive)
Set reps Tempo Rest
1 10 controlled 1 min
Bench Rotational Jumpoff
Set reps Tempo Rest
1 10 controlled 1 min
Speed Finisher
Horizontal
Sprint
Set reps time Rest
1 all out 10 sec 2 min
2 all out 10 sec 2 min
3 all out 10 sec 2 min
Sprint Backpedal
Set reps time Rest
1 all out 10 sec 2 min
2 all out 10 sec 2 min
3 all out 10 sec 2 min

LuLu – Acceleration to Speed Intro ULT/UMT

Workout
Mechanical
Metabolic

No Themes Assigned

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

Being a seasonsed bodybuilder with the desire of improving power output I have put together this workout based on moves that can serve as building blocks to add more plyometrics and agility drills into the quarterly mix of weight training and to elicit stimulation and firing of other muscle fibers.

Workout Blocks

Working Block
Horizontal Loading

LuLu – Accelaration ULT Intro
Tri-Set x 1

These are some basic unloaded acceleration moves in preparation to loaded ones and progression to Speed in fitness.

ULT
Forward Split Thrust
reps 10
0
Tempo controlled
Rest 1 min
Set Reps Tempo Rest
1 10 Controlled 1 min (h:m:s)
ULT
3-Point Sprint Up
reps 10
Tempo controlled
Rest 1 min
Set Reps Tempo Rest
1 10 Controlled 1 min (h:m:s)
ULT
Sprint Backpedal
reps 10
Tempo controlled
Rest 1 min
Enhances acceleration and top end speed while moving backwards
Set Reps Tempo Rest
1 10 Controlled 1 min (h:m:s)

LuLu - Accelration UMT Intro
Tri-Set x 1

UMT
Rotational Bound
reps 10
Tempo controlled
Rest 1 min
Set Reps Tempo Rest
1 10 Controlled 1 min (h:m:s)
UMT
Rotational Jump (Explosive)
reps 10
Tempo controlled
Rest 1 min
Set Reps Tempo Rest
1 10 Controlled 1 min (h:m:s)
UMT
Bench Rotational Jumpoff
reps 10
Tempo controlled
Rest 1 min
Set Reps Tempo Rest
1 10 Controlled 1 min (h:m:s)

Speed Finisher
Horizontal Loading

Speed exposes the body to move at maximal velocity. We will slowly translate our acceleration drills into maximal speed.

ULT
Sprint
Enhances linear acceleration and top end speed.
Set Reps Time Rest
1 all out 10 Sec h:m:s 2 min (h:m:s)
2 all out 10 Sec h:m:s 2 min (h:m:s)
3 all out 10 Sec h:m:s 2 min (h:m:s)
ULT
Sprint Backpedal
Enhances acceleration and top end speed while moving backwards
Set Reps Time Rest
1 all out 10 Sec h:m:s 2 min (h:m:s)
2 all out 10 Sec h:m:s 2 min (h:m:s)
3 all out 10 Sec h:m:s 2 min (h:m:s)