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

[LG] Power- Accel/ Decel & Deadstarts

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

Think Explosive!
First we will prepare the ankles, hips & shoulders for movement.
Perform power drills based on acceleration & deceleration and dead starts.
Each exercise will be done with no more than 5 repetition with adequate rest time.

Warm-Up Blocks

Power Prep
Horizontal Loading

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set Reps
1 20 S
ULT
Foot Pin and Stretch
Set Reps
1 5 ES
ULT
Crouching Tiger
Set Reps
1 5
LLT
ViPR PRO Pre Position Triplane Foot Reaches
Set Reps
1 3 ES
UMT
Half Kneeling Variable Medial Wall Ward
Set Reps
1 10

Power-BW Warm Up Set
Superset x 2

Kick on resting ineria.

UMT
Split Stance Coil Squat Explosive
reps 3-5 ES
Set Reps
1 3-5 ES
2 3-5 ES
UMT
Lateral Lunge to Skip
reps 5 ES
Set Reps
1 5 ES
2 5 ES

[POWER] Jump & Bound
Superset x 1

LLT
Dynamax Ball Jump Slams
reps 3
Set Reps
1 3
LMT
Loaded Rotational Bound
reps 3 ES
Set Reps
1 3 ES

Strength: Deadstarts
Superset x 3

LLT
BB Forward Step to Deadlift
reps 3 ES
load heavy
Set Reps Load
1 3 ES Heavy
2 3 ES Heavy
3 3 ES Heavy
LMT
Rotational Split Clean
reps 3 ES
Set Reps
1 3 ES
2 3 ES
3 3 ES

Workout Blocks

Accel/ Decel
Tri-Set x 1

ULT
Forward Split Catch
reps 3 ES
Enhance neuromuscular control at impact in the sagittal plane.
Set Reps
1 3 ES
LMT
ViPR PRO Shuffle Chest Press
reps 3 ES
Develops linear acceleration and speed in the frontal plane with load moving in the forward direction.
Set Reps
1 3 ES
LMT
ViPR PRO Steering Wheel w/ Quick Feet Shuffle
reps 3-5 ES
Set Reps
1 3-5 ES

Cool Down Blocks

Cool Down Block
Horizontal Loading

GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Reps
1 3 ES