LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Workout Blocks
Unloaded Power: Speed (Quickness)
Superset x 2
2-Out-2 Ins
Set reps Rest
1 10 As Needed
2 10 As Needed
Rotational 1-Ins
Set reps Rest
1 10 As Needed
2 10 As Needed
Loaded: Power: Speed (Quickness)
Superset x 2
ViPR PRO Pre-Position, In-Out Fast Feet
Set reps weight_kgs Rest
1 10 TBD As Needed
2 10 TBD As Needed
Medicine Ball Shoulder to Shoulder Quick Agility Shuffle
Set reps load Rest
1 10 light As Needed
2 10 light As Needed

MC Introduction To Power: Speed Session for Older Adults

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

Introductory Power Session (Speed/Quickness) for Older Adults. Session can be modified depending on client's current conditioning level and age.

Workout Blocks

Unloaded Power: Speed (Quickness)
Superset x 2

Unloaded Linear and Multiplaner Training.

ULT
2-Out-2 Ins
reps 10
Rest As Needed
Enhances quickness and motor control with the feet while priming the body for explosive movement.
Set Reps Rest
1 10 As Needed (h:m:s)
2 10 As Needed (h:m:s)

Equiment: Ring. Cadence: 1:1. Adjust Tempo to client's Age and Ability.

UMT
Rotational 1-Ins
reps 10
Rest As Needed
Enhances rotational quickness, fine motor control and coordination between the upper and lower body.
Set Reps Rest
1 10 As Needed (h:m:s)
2 10 As Needed (h:m:s)

Equipment: Ring. Adjust Tempo to client's Age and Ability.

Loaded: Power: Speed (Quickness)
Superset x 2

Loaded Linear and Multiplaner Training.

LLT
ViPR PRO Pre-Position, In-Out Fast Feet
reps 10
weight_kgs TBD
Rest As Needed
Enhances single leg quickness and coordination while loaded
Set Reps Weight Rest
1 10 TBD kgs As Needed (h:m:s)
2 10 TBD kgs As Needed (h:m:s)

Equipment: Ring + ViPR. 1, 2, 3, 4 Cadence. 1-2 In-The-Ring, 3-4 Out-Of-The-Ring. Adjust Tempo and ViPR Kg to Client's Current Conditioning Level and Age.

LMT
Medicine Ball Shoulder to Shoulder Quick Agility Shuffle
reps 10
load light
Rest As Needed
Enhances quickness and coordination in the feet with the upper body while moving load across the body and in the lateral direction.
Set Reps Load Rest
1 10 Light As Needed (h:m:s)
2 10 Light As Needed (h:m:s)

Equipment: Medicine Ball. Use Light Medicine Ball To Start. Progress Weight of Ball per Client's Conditioning Level.