This workout will focus on Power- Acceleration. Training the neuromuscular system to be able to move quickly when necessary. Imagine jumping or running out of the way of an object or another person if they were coming toward you. Getting out of the way of danger, hurrying to catch a ball or hit a tennis ball with force.
CG POWER- ACCELERATION ULT/LLT
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
7 STEP WARMUP HIP/ ANKLE
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This warmup is designed to get the blood and lymphatic fluids moving and the muscles excited, stimulated; and ready for a workout session that is focused on running, jumping and explosive type movements. Complete all reps of an exercise before moving on to the next exercise.
Workout Blocks
ACCELERATION: ULT/ LLT breakdown, backpedal, high knees, skips
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This working block is meant to focus on acceleration. Fast starts and explosive movements. Think about the need to move out of the way quickly if an object or person were coming your way. Practicing these movements will train our neuromuscular system to be able to move quickly and efficiently. These exercises should be done with quick, explosive but controlled movements. Complete all the reps of each exercise resting 90 seconds in between sets before moving on to the next exercise.
ULT
Breakdown
Develop ground up neuromuscular control and enhance agility in the front to back directions.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 8 | Fast | 90 sec (h:m:s) |
| 2 | 8 | Fast | 90 sec (h:m:s) |
ULT
3-Count High Knees
A coordinative full body exercise that emphasizes contralateral timing of the legs and arms.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Fast | 90 sec (h:m:s) |
| 2 | 10 | Fast | 90 sec (h:m:s) |
ULT
Backpedal to Forward Jump
Enhances agility and priming acceleration in the front to back directions
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 8 | Fast | 90 sec (h:m:s) |
| 2 | 8 | Fast | 90 sec (h:m:s) |
LLT
Loaded Jumping Jacks
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 20 | Controlled | 90 sec (h:m:s) |
| 2 | 20 | Controlled | 90 sec (h:m:s) |
Cool Down Blocks
Cool Down - T1 hpdc front to back sway, Cat/ Cow, Weighted Belly Breathing
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This cool down will allow the body to restore and recover and return to a state of homeostasis.