Today's Session has 2 working blocks of SAQ (Speed, Agility, and Quickness) performed in the Multiplanar Quadrants, the first block is Unloaded, and the second block is Loaded using a ViPR. You can substitute the ViPR for a different mass such as dumbbells.
AHHPS Multiplanar SAQ
Workout
Mechanical
No Themes Assigned
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
AHHPS – Activation for Power
Circuit
x 1
This block incorporates a 4-Step Activation sequence with added Excitation drills to prepare for power-based exercise.
Rub and Scrub Pelvis
time
15s
time
15s
| Set | Time |
|---|---|
| 1 | 15s h:m:s |
FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.
LMT
Runner’s Rotational Hinge Ball Knee Drive
reps
3 each
load
heavy
Tempo
controlled
reps
3 each
load
heavy
Tempo
controlled
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 3 each | Heavy | Controlled |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
LLT
Mini Band Lateral Ward Quick Release
reps
5 each
load
heavy
Tempo
controlled
reps
5 each
load
heavy
Tempo
controlled
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 5 each | Heavy | Controlled |
EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions
Workout Blocks
AHHPS UMT SAQ: Sprint, Carioca, 1-Ins
Tri-Set
x 3
Perform this SAQ sequence in a circuit fashion, however be sure to rest for at least 60s between exercises. Add rest if you notice your power output is diminishing.
Add additional sets if more volume can be tolerated and to improve work capacity.
UMT
Same Side Pulse Curvilinear Sprint
time
1
distance_m
100m
Tempo
fast
Rest
60-90s
time
1
distance_m
100m
Tempo
fast
Rest
60-90s
Enhances acceleration and top end speed while veering outside of straight line.
| Set | Time | Distance | Tempo | Rest |
|---|---|---|---|---|
| 1 | 1 h:m:s | 100m m | Fast | 60-90s (h:m:s) |
| 2 | 1 h:m:s | 100m m | Fast | 60-90s (h:m:s) |
| 3 | 1 h:m:s | 100m m | Fast | 60-90s (h:m:s) |
AHHPS LMT SAQ: ViPR X-Over, Tilts, Sterring Wheel
Tri-Set
x 3
Perform this SAQ sequence in a circuit fashion, however be sure to rest for at least 60s between exercises. Add rest if you notice your power output is diminishing.
Add additional sets if more volume can be tolerated and to improve work capacity.
LMT
ViPR PRO 1-Arm Down Pulse X-Over
reps
1
distance_m
50m
Rest
60-90s
reps
1
distance_m
50m
Rest
60-90s
Enhances acceleration and linear speed with rotation in frontal plane while moving load through a push pull pattern.
| Set | Reps | Distance | Rest |
|---|---|---|---|
| 1 | 1 | 50m m | 60-90s (h:m:s) |
| 2 | 1 | 50m m | 60-90s (h:m:s) |
| 3 | 1 | 50m m | 60-90s (h:m:s) |