LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Working Block
Horizontal
AHHPS Movement Strength: Crawl, G2S, Shift
Tri-Set x 3
Crawl with Turn
Set time Tempo Rest
1 30 controlled
2 30 controlled
3 30 controlled
ā€œZā€ Get Up
Set time Tempo Rest
1 30 controlled
2 30 controlled
3 30 controlled
ViPR PRO Step w/ Type 1 Shift
Set time load Tempo Rest
1 30 heavy controlled
2 30 heavy controlled
3 30 heavy controlled
4Q Deceleration 1
Horizontal
SL Deceleration Landing
Set time Tempo Rest
1 30 controlled
2 30 controlled
3 30 controlled
3-Count Skater Hold
Set time Tempo Rest
1 30 controlled
2 30 controlled
3 30 controlled
Split Squat Drop and Catch
Set reps load Tempo Rest
1 30 heavy controlled
2 30 heavy controlled
3 30 heavy controlled
Zig Zag Bound to H-ump Landing
Set reps load Tempo Rest
1 30 heavy controlled
2 30 heavy controlled
3 30 heavy controlled

TWF – Work-in (Recovery, Activation, Movement Strength)

Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

30 min workout for school age students who are doing school remotely this season and spending a lot of time at the computer.

Meant for virtual group training where we are working at the level of the least conditioned students and providing progressions for more conditioned students.

Day 1 (this workout) is more strength/mechanical based, while Day 2 is more cardio based.

Recovery Blocks

Working Block
Horizontal Loading

AHHPS Movement Strength: Crawl, G2S, Shift
Tri-Set x 3

This Tri-Set focuses on developing Relative Strength, Odd-Position and Dead Strength.

UMT
Crawl with Turn
time 30
Tempo controlled
Rest
Set Time Tempo Rest
1 30 h:m:s Controlled (h:m:s)
2 30 h:m:s Controlled (h:m:s)
3 30 h:m:s Controlled (h:m:s)
UMT
ā€œZā€ Get Up
time 30
Tempo controlled
Rest
Set Time Tempo Rest
1 30 h:m:s Controlled (h:m:s)
2 30 h:m:s Controlled (h:m:s)
3 30 h:m:s Controlled (h:m:s)
LMT
ViPR PRO Step w/ Type 1 Shift
time 30
load heavy
Tempo controlled
Rest
Set Time Load Tempo Rest
1 30 h:m:s Heavy Controlled (h:m:s)
2 30 h:m:s Heavy Controlled (h:m:s)
3 30 h:m:s Heavy Controlled (h:m:s)

4Q Deceleration 1
Horizontal Loading

ULT
SL Deceleration Landing
Develops bottom to top coordination and enhances neuromuscular control in the sagittal plane at impact.
Set Time Tempo Rest
1 30 h:m:s Controlled (h:m:s)
2 30 h:m:s Controlled (h:m:s)
3 30 h:m:s Controlled (h:m:s)
UMT
3-Count Skater Hold
Develop agility and neuromuscular control in the frontal transverse plane.
Set Time Tempo Rest
1 30 h:m:s Controlled (h:m:s)
2 30 h:m:s Controlled (h:m:s)
3 30 h:m:s Controlled (h:m:s)
LLT
Split Squat Drop and Catch
Develops timing and enhances neuromuscular control in the sagittal planes integrating load.
Set Reps Load Tempo Rest
1 30 Heavy Controlled (h:m:s)
2 30 Heavy Controlled (h:m:s)
3 30 Heavy Controlled (h:m:s)
LMT
Zig Zag Bound to H-ump Landing
Enhances agility and neuromuscular control in both the frontal and transverse planes in the forward direction while under load. (A H-ump is a single foot take off and a two foot landing)
Set Reps Load Tempo Rest
1 30 Heavy Controlled (h:m:s)
2 30 Heavy Controlled (h:m:s)
3 30 Heavy Controlled (h:m:s)