This a 2 session day. We work Running Intervals and Speed Play. The second session is an upper body circuit.
[AHC] HIIT Run and Upper Body Strength Endurance 3
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
[AHC] Activation Block for Athletes
Horizontal Loading
Here is a quick Activation Block to prepare your athletes for the training session. It consists of Fluid Dynamics (Local). Then we move to the SMUR with the mini band, a shoulder Excitation drill with a Pro Band and finally some Sensory activation with quick feet and change of head position. In this drill we want you to shake your head, tilt your head or rotate your head while moving laterally.
Rub and Scrub Pelvis
| Set | Time |
|---|---|
| 1 | 30 seconds per spot h:m:s |
1. Sacroiliac and Lumbosacral joints
2. Iliac Crests
3. Anterior Superior Iliac Spines
4. Iliofemoral region
5. Pubic Symphysis
6. Greater Trochanter
Workout Blocks
HIIT Tempo Run
Horizontal Loading
Maintain a pace of 80% speed for each rep. Perform this run on the field turf or grass.
Run
| Set | Reps | Distance | Rest |
|---|---|---|---|
| 1 | 1 | 400m mi | 5 min (h:m:s) |
| 2 | 1 | 400m mi | 6 min (h:m:s) |
| 3 | 1 | 400m mi | 7 min (h:m:s) |
set 1: 75% effort
set 2: 80% effort
Set 3 90% effort
Upper Body Strength Circuit
Circuit
x 5
This is an upper body strength session focusing on pushing and pulling. Perform as a circuit for 5 rounds.
LLT
DB Bench Press
reps
12
Tempo
311
Rest
10s
reps
12
Tempo
311
Rest
10s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 12 | 311 | 10s (h:m:s) |
| 2 | 12 | 311 | 10s (h:m:s) |
| 3 | 12 | 311 | 10s (h:m:s) |
| 4 | 12 | 311 | 10s (h:m:s) |
| 5 | 12 | 311 | 10s (h:m:s) |
DBs
UMT
Suspended 1Arm Row w/ Rotation
reps
10 ea
Tempo
311
Rest
10s
reps
10 ea
Tempo
311
Rest
10s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 ea | 311 | 10s (h:m:s) |
| 2 | 10 ea | 311 | 10s (h:m:s) |
| 3 | 10 ea | 311 | 10s (h:m:s) |
| 4 | 10 ea | 311 | 10s (h:m:s) |
| 5 | 10 ea | 311 | 10s (h:m:s) |
UMT
Push Up to Rotation
time
max
Tempo
controlled
Rest
10s
time
max
Tempo
controlled
Rest
10s
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | max h:m:s | Controlled | 10s (h:m:s) |
| 2 | max h:m:s | Controlled | 10s (h:m:s) |
| 3 | max h:m:s | Controlled | 10s (h:m:s) |
| 4 | max h:m:s | Controlled | 10s (h:m:s) |
| 5 | max h:m:s | Controlled | 10s (h:m:s) |
ULT
Neutral Grip Pull Up
reps
max
Tempo
explosive
Rest
10s
reps
max
Tempo
explosive
Rest
10s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | max | Explosive | 10s (h:m:s) |
| 2 | max | Explosive | 10s (h:m:s) |
| 3 | max | Explosive | 10s (h:m:s) |
| 4 | max | Explosive | 10s (h:m:s) |
| 5 | max | Explosive | 10s (h:m:s) |
LLT
Half Kneel, DB Overhead Press
reps
12
Tempo
controlled
Rest
10s
reps
12
Tempo
controlled
Rest
10s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 12 | Controlled | 10s (h:m:s) |
| 2 | 12 | Controlled | 10s (h:m:s) |
| 3 | 12 | Controlled | 10s (h:m:s) |
| 4 | 12 | Controlled | 10s (h:m:s) |
| 5 | 12 | Controlled | 10s (h:m:s) |
LLT
Seal Dumbell Row
reps
10
load
moderate
Tempo
controlled
Rest
60s
reps
10
load
moderate
Tempo
controlled
Rest
60s
This is performed on a flat or incline bench - chest supported dumb bell rows
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | Moderate | Controlled | 60s (h:m:s) |
| 2 | 10 | Moderate | Controlled | 60s (h:m:s) |
| 3 | 10 | Moderate | Controlled | 60s (h:m:s) |
| 4 | 10 | Moderate | Controlled | 60s (h:m:s) |
| 5 | 10 | Moderate | Controlled | 60s (h:m:s) |
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.