This is a full body strength and power training session.
The program will be performed in super sets.
[AHC] Full Body Linear Strength and Power Super Sets
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
7 STEP Preparation for Sport
Horizontal Loading
This is a 7 Step Preparation protocol for sport Training. This block will be a pre-warm up prior to performing the sport cross training warm up before practice. The intent of this 7 step protocol is to heighten the readiness of the nervous system, vestibular system and connective tissue systems. Focus will be given to the foot and ankle and hip as to aid in prevention of groin, hamstring injuries, hip flexor injuries and knee injuries.
ULT
Ankle Rub + Scrub
| Set | Time | Tempo |
|---|---|---|
| 1 | 1 minute per foot h:m:s | Fast |
FLUID DYNAMICS. *Use friction with the hands or a foam roller vigorously but without burning the skin run the bones of the feet and the ankles. This will drive fluid to the regions and aid in lift and mobility at the ankle and foot.
Rub and Scrub Knee
| Set | Time | Tempo |
|---|---|---|
| 1 | 1 minute per knee h:m:s | Fast |
This is FLUID DYNAMICS. * Using your hands and fingers Rub and scrub the bones of the knees including the tibial tuberosity, patella, and lateral fibular head.
Rub and Scrub Pelvis
| Set | Time | Tempo |
|---|---|---|
| 1 | 1 minute per landmark h:m:s | Controlled |
FLUID DYNAMICS *Using a foam roller, Pin the roller on a door or wall / on the floor to slowly scrub these key areas of the Pelvis. 1. Sacroiliac joint and lumbo sacral joints 2. Iliac Crest 3. Greater Trochanter 4. ASIS 5. Pubic Symphysis 6. Iliofemoral
ULT
Big Toe Corkscrew SL Anterior Reach
| Set | Reps | Tempo |
|---|---|---|
| 1 | 10 each foot | Controlled |
LINEAR SMUR (Small Motor Unit Recruitment) for the Foot. *Splay the toes and grab the ground with the big toe.
LLT
Supine Mini-Band March
Activation for Core and Hips
| Set | Reps | Hold |
|---|---|---|
| 1 | 10 (5 each) | 2 seconds h:m:s |
LINEAR SMUR (Small Motor Unit Recruitment) Hips
UMT
SL Balance Rotational Knee Driver
| Set | Reps | Tempo |
|---|---|---|
| 1 | 10 each | Controlled |
STEP 4: MP MOBILITY -(Foot and Ankle) * Obviously there is some mobility occurring at the hip and spine also. This is a SUPER DRILL.
LAR
UMT
Split Stance High Low Reach
Dynamic Stretch for the hamstrings and Hip Flexor.
| Set | Reps | Tempo |
|---|---|---|
| 1 | 10 each | Controlled |
STEP 4: MULTIPLANAR MOBILITY (Hip)- * Exaggerate the rotation of the trunk and hips on the way down and up. Slow and rhythmical pace
Workout Blocks
Full Body Compound Strength and Power _SS
Superset
x 3
Perform one exercise right after another and then rest.
Full Body Compound Strength and Power _SS
Superset
x 3
Perform one exercise right after another and then rest.
LLT
BB Power Clean Hang
reps
6
weight_percent
50
Tempo
explosive
reps
6
weight_percent
50
Tempo
explosive
Starting from the hang position at mid thigh.
| Set | Reps | Weight | Tempo |
|---|---|---|---|
| 1 | 6 | 50 % | Explosive |
| 2 | 6 | 50 % | Explosive |
| 3 | 6 | 50 % | Explosive |
ULT
Staggered Plyo Jump
reps
8 (4 ea)
0
Tempo
explosive
Rest
120s
reps
8 (4 ea)
0
Tempo
explosive
Rest
120s
Develops top to bottom coordination and enhances acceleration and neuromuscular control in the sagittal plane with impact.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 8 (4 ea) | Explosive | 120s (h:m:s) |
| 2 | 8 (4 ea) | Explosive | 120s (h:m:s) |
| 3 | 8 (4 ea) | Explosive | 120s (h:m:s) |
Full Body Strength and Power
Superset
x 3
Perform one exercise right after another and then rest.
Cool Down Blocks
[AHC] Recovery Stretch and Self-Massage: Glutes, Lumbar, T-Spine
Horizontal Loading
Use this block to aid in your recovery from your session.