LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
Supine Slide Hip Decouple
Set reps
1 10
90-90 Supine Pose
Set time
1 30 sec per
Knee Drops (close feet)
Set reps Tempo
1 10e controlled
Type 1 Spinal Motion Forced Exhalation
Set reps
1 2 per side
Bracing (wall) stride stance forward facing
Set reps
1 2'
Lateral Step Eye Tracking
Set reps
1 5 per side
Workout Blocks
Working Block
Circuit x 2
Accel: loaded dead start 1/2 knee opp hi knee w/diagonal
Set reps load Tempo Rest
1 5 each light controlled as needed
2 5 each light controlled as needed
Decel: drop wide feet to split stance
Set reps intensity Tempo Rest
1 5 each moderate controlled as needed
2 5 each moderate controlled as needed
Stability Ball Plank (forearms)
Set time intensity Tempo Rest
1 30 sec tough controlled as needed
2 30 sec tough controlled as needed
SS Rotational Step with bilateral swing
Set reps intensity Tempo Rest
1 10e moderate controlled as needed
2 10e moderate controlled as needed
Sprinter’s HDC w/hand support
Set reps
1 10e
2 10e
Horizontal

Grant Alvis beta

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

Different warmup (though you've seen many of these), and more leg demand if R knee allows (2 rounds of the Working Block

Warm-Up Blocks

Warmup Block
Horizontal Loading

LAR ULT
Supine Slide Hip Decouple
Set Reps
1 10
GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Time
1 30 sec per h:m:s
UMT
Knee Drops (close feet)
Set Reps Tempo
1 10e Controlled
UMT
Type 1 Spinal Motion Forced Exhalation
Set Reps
1 2 per side
ULT
Bracing (wall) stride stance forward facing
Set Reps
1 2'
LMT
Lateral Step Eye Tracking
Set Reps
1 5 per side

Workout Blocks

Working Block
Circuit x 2

LLT
Accel: loaded dead start 1/2 knee opp hi knee w/diagonal
reps 5 each
load light
Tempo controlled
Rest as needed
Set Reps Load Tempo Rest
1 5 each Light Controlled as needed (h:m:s)
2 5 each Light Controlled as needed (h:m:s)

do empty handed/ no load

Decel: drop wide feet to split stance
reps 5 each
intensity moderate
Tempo controlled
Rest as needed
Set Reps Intensity Tempo Rest
1 5 each Moderate RPE Controlled as needed (h:m:s)
2 5 each Moderate RPE Controlled as needed (h:m:s)
ULT
Stability Ball Plank (forearms)
time 30 sec
intensity tough
Tempo controlled
Rest as needed
Set Time Intensity Tempo Rest
1 30 sec h:m:s Tough RPE Controlled as needed (h:m:s)
2 30 sec h:m:s Tough RPE Controlled as needed (h:m:s)

Stir the Pot changing directions at the top of the circle

UMT
SS Rotational Step with bilateral swing
reps 10e
intensity moderate
Tempo controlled
Rest as needed
UMT for Thoracic spine and shoulders: 2nd-3rd gear speed, hands at shoulder height
Set Reps Intensity Tempo Rest
1 10e Moderate RPE Controlled as needed (h:m:s)
2 10e Moderate RPE Controlled as needed (h:m:s)
ULT
Sprinter’s HDC w/hand support
reps 10e
Set Reps
1 10e
2 10e

Horizontal Loading