LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Workout Blocks
Working Block
Circuit x 3
Staggered Plyo Jump
Set reps Tempo Rest
1 5 explosive 30 s
2 5 explosive 30 s
3 5 explosive 30 s
Set reps Tempo Rest
1 30 s controlled 1 m
2 30 s controlled 1 m
3 30 s controlled 1 m
ViPR PRO Tilt Sagittal Breakdowns
Set time Tempo Rest
1 30s fast 1 m
2 30s fast 1m
3 30s fast 1m
ViPR PRO Transverse Steering Wheel to SL Landing
Set reps Tempo Rest
1 5 explosive 30 s
2 5 explosive 30 s
3 5 explosive 30 s

[LG] The 4Q Athlete- Movement Strength

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

This movement strength workout is designed for athletes to move the body in different positions while improving endurance.

Workout Blocks

Working Block
Circuit x 3

ULT
Staggered Plyo Jump
reps 5
Tempo explosive
Rest 30 s
Develops top to bottom coordination and enhances acceleration and neuromuscular control in the sagittal plane with impact.
Set Reps Tempo Rest
1 5 Explosive 30 s (h:m:s)
2 5 Explosive 30 s (h:m:s)
3 5 Explosive 30 s (h:m:s)
reps 30 s
Tempo controlled
Rest 1 m
Set Reps Tempo Rest
1 30 s Controlled 1 m (h:m:s)
2 30 s Controlled 1 m (h:m:s)
3 30 s Controlled 1 m (h:m:s)
LLT
ViPR PRO Tilt Sagittal Breakdowns
time 30s
Tempo fast
Rest 1 m
Enhances bottom to top coordination under load and develops agility in the front and back directions.
Set Time Tempo Rest
1 30s h:m:s Fast 1 m (h:m:s)
2 30s h:m:s Fast 1m (h:m:s)
3 30s h:m:s Fast 1m (h:m:s)
LMT
ViPR PRO Transverse Steering Wheel to SL Landing
reps 5
Tempo explosive
Rest 30 s
Develops total body coordination and enhances neuromuscular control in the transverse plane while under load.
Set Reps Tempo Rest
1 5 Explosive 30 s (h:m:s)
2 5 Explosive 30 s (h:m:s)
3 5 Explosive 30 s (h:m:s)