LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Warmup Block
Horizontal
Bracing (wall) lateral step w/varied hands
Set time intensity Tempo Rest
1 1' per side moderate controlled none
Bear Crawl Forward/reverse
Set reps Tempo Rest
1 5 (=5 x 4 steps ant/post controlled 1'
Type 1 Spinal Motion Forced Exhalation
Set reps Rest
1 2 each side as needed
Bridge: alt uni reach OS OH
Set reps Tempo Rest
1 10T controlled none
1-Arm Plank Get Up to Balance
Set reps Tempo Rest
1 5 per side controlled as needed
Workout Blocks
Power: dead starts and lifts
Giant Set x 2
Accel: loaded dead start 1/2 knee opp hi knee w/diagonal
Set reps weight_lbs Tempo Rest
1 5e moderate controlled 1'
2 5e moderate controlled 1'
Lateral Lunge to Skip
Set reps Tempo Rest
1 5e controlled 1'
2 5e controlled 1'
Long Arm KB Swings
Set reps Tempo Rest
1 15 controlled 1'
2 15 controlled 1'
Dynamax Ball Jump Slams
Set reps Tempo Rest
1 8 explosive 1'
2 8 explosive 1'
Strength and Hypertrophy: push
Superset x 1
DB Incline Press
Set reps load Tempo Rest
1 10 moderate slow 0
Set reps Tempo Rest
1 to failure controlled as needed
Strength & Hypertrophy: Pull
Horizontal
Neutral Grip Pull Up
Set reps load Tempo Rest
1 10 moderate slow 0
TRX pullin w/hip hinge
Set reps intensity Tempo
1 to failure high controlled

Mateo Vas. Strength and Power

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

Intention:
to increase max strength (with lower rep but not full max conventional lifts0
to stimulate some hypertrophy with sets that focus on more time under tension/slow actions
to support task specific power with power and functional "dead" start/lift sets that resemble diving specific tasks such as "hurdle step"( think hard lunge into a skip), 2 footed jumping and loaded hip hinging in both directions.

Warm-Up Blocks

Warmup Block
Horizontal Loading

UMT
Bracing (wall) lateral step w/varied hands
Set Time Intensity Tempo Rest
1 1' per side h:m:s Moderate RPE Controlled none (h:m:s)
ULT
Bear Crawl Forward/reverse
Set Reps Tempo Rest
1 5 (=5 x 4 steps ant/post Controlled 1' (h:m:s)
UMT
Type 1 Spinal Motion Forced Exhalation
Set Reps Rest
1 2 each side as needed (h:m:s)
UMT
Bridge: alt uni reach OS OH
Set Reps Tempo Rest
1 10T Controlled none (h:m:s)
ULT
1-Arm Plank Get Up to Balance
Set Reps Tempo Rest
1 5 per side Controlled as needed (h:m:s)

Workout Blocks

Power: dead starts and lifts
Giant Set x 2

LLT
Accel: loaded dead start 1/2 knee opp hi knee w/diagonal
reps 5e
weight_lbs moderate
Tempo controlled
Rest 1'
Set Reps Weight Tempo Rest
1 5e Moderate lbs Controlled 1' (h:m:s)
2 5e Moderate lbs Controlled 1' (h:m:s)

16 lb fat ball or 8 K Vipr diagonal w/bent elbows if needed

UMT
Lateral Lunge to Skip
reps 5e
Tempo controlled
Rest 1'
Set Reps Tempo Rest
1 5e Controlled 1' (h:m:s)
2 5e Controlled 1' (h:m:s)
LLT
Long Arm KB Swings
reps 15
Tempo controlled
Rest 1'
Set Reps Tempo Rest
1 15 Controlled 1' (h:m:s)
2 15 Controlled 1' (h:m:s)
LLT
Dynamax Ball Jump Slams
reps 8
Tempo explosive
Rest 1'
Set Reps Tempo Rest
1 8 Explosive 1' (h:m:s)
2 8 Explosive 1' (h:m:s)

Strength and Hypertrophy: push
Superset x 1

LLT
DB Incline Press
reps 10
load moderate
Tempo slow
Rest 0
Set Reps Load Tempo Rest
1 10 Moderate Slow 0 (h:m:s)

Low incline

reps to failure
Tempo controlled
Rest as needed
Set Reps Tempo Rest
1 to failure Controlled as needed (h:m:s)

piking hips up to downdog pose on concentric

Strength & Hypertrophy: Pull
Horizontal Loading

ULT
Neutral Grip Pull Up
Set Reps Load Tempo Rest
1 10 Moderate Slow 0 (h:m:s)
ULT
TRX pullin w/hip hinge
Set Reps Intensity Tempo
1 to failure High RPE Controlled