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

RG 4Q Power Acceleration Axe Throw

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

All 4 quadrants are considered to improve acceleration. The 4Q exposes the body to accelerate in many directions and also under load which sets the body up for better life and sport performance.
Typical Progression:
• Unloaded --> Loaded --> Back to Unloaded again to express a greater acceleration
• Linear --> Multiplanar
• Submaximal --> Maximal Acceleration efforts (i.e. start with 70% acceleration and progress to all out efforts)

Warm-Up Blocks

RG W-Up Power : Accel. Throws
Tri-Set x 1

This block intends to prep the body for optimal tissue use.
Excitation, Fluid Dynamics, eye tracking for Woodsman Axe Throwing 2 Handed techniques

LAR UMT
Surface walk – Rocks
reps 10
time
Set Reps Time
1 10 h:m:s
reps 10
Set Reps
1 10
LLT
Lift and Shift Eye Tracking
reps 10
Set Reps
1 10

Workout Blocks

RG ULT Power for Acceleration A
Giant Set

Unloaded to allow Brain and Body to learn and improve. ULT---UMT. Exposure to many directions for better performance. 1-2 sets, 4-6 reps. Effort Sub Max.

ULT
Forward Split Thrust
reps 4-6
intensity
Rest 90+
Set Reps Intensity Rest
1 4-6 RPE 90+ (h:m:s)