Acceleration can be defined as overcoming inertia to move as fast as possible. To accelerate well: •nerves need to depolarize and repolarize quickly • high inter/intramuscular coordination • muscle must concentrically produce force quickly •fascia and skin must be able to tolerate high forces (collagen and elastin). Your session will progress as follows:
• Unloaded --> Loaded --> Back to Unloaded again to express a greater acceleration
• Linear --> Multiplanar
• Submaximal --> Maximal Acceleration efforts (i.e. start with 70% acceleration and progress to all out efforts)
Enjoy!
RG L1 – Day 17 – Power – LMT / UMT Acceleration
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Warmup Block
Horizontal Loading
Same as Day 15
AHHPS - Full Body Activation Example #1
Horizontal Loading
This Block is intended to be used to up-regulate the system by:
1- Influencing 'Fluid Dynamics' (blood, water, lymph) to properly set the tissue conditions for loading and/or recovery
2- Stimulating 'Small Motor Unit Recruitment' (SMUR) to up-regulate type 1 motor units for optimal arthrokinematic (i.e. joint movement) and joint centration (i.e. having the joint be at the right place, at the right time)
3- Up-regulate 'Excitation' to up and down regulate motor units to increase contraction sensitivity
4- Provide sensory-motor 'Stimulation' for eyes, ears (vestibular), and tactile proprioception to bath the system with sensory inputs
Rub and Scrub Plantar Fascia
| Set | Time |
|---|---|
| 1 | 1 min each side 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.
LLT
Band Lateral Foot Reach with Anterior Ward
| Set | Reps |
|---|---|
| 1 | 8 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
LMT
Z Sit KB Waiters Sit Up
| Set | Reps |
|---|---|
| 1 | 10 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
ULT
Big Toe Corkscrew 3Point Quick Release Wall Ward
| Set | Reps |
|---|---|
| 1 | 8 |
EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions
LAR
Percussive Exhalation Type 1
| Set | Reps |
|---|---|
| 1 | 6 |
EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions