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

Movement Based Strength workout 1

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

This workout takes advantage of the three following movement based strength strategies, Agile Strength, followed by Dead Strength and finally finishing up with Fundamental Strength.

Workout Blocks

Horizontal Loading

Agile Strength KB Swings
Giant Set x 1

Beginning with a traditional swing for power and maximal muscular recruitment along with taking advantage of momentum before moving into more movement based lifts.

LLT
Single Arm Kettlebell Swing
reps 10
Rest
Power development lower body
Set Reps Rest
1 10 (h:m:s)
UMT
Side Kick Through
time 10
Rest
Agile Strength, can be done slow, fast, or varying tempo.
Set Time Rest
1 10 h:m:s (h:m:s)
LMT
KB Pivot Swing
reps 10
Rest
Set Reps Rest
1 10 (h:m:s)
UMT
Flowing Under switch
reps 10
Rest
Maintain direction for three consecutive under switches, taking advantage of the momentum and increasing the deceleration challenge.
Set Reps Rest
1 10 (h:m:s)

Dead Strength option 1
Giant Set x 1

Multi planar lifts with minimal to no eccentric preloading

Landmine 1A Side Deadlift
reps 10
Rest
Set Reps Rest
1 10 (h:m:s)
UMT
ā€œZā€ Get Up
reps 10
Rest
Set Reps Rest
1 10 (h:m:s)
LMT
Anterior to Rotational Lunge – 1Arm DeadShift
reps 10
Rest
Set Reps Rest
1 10 (h:m:s)
ULT
Deep Squat Get Up
reps 10
Rest
Set Reps Rest
1 10 (h:m:s)

Fundamental Strength lunge and row option 1
Giant Set x 1

Full Body strength also good for a finishing block

LMT
DB Lawnmower Row
reps 10
Rest
Set Reps Rest
1 10 (h:m:s)
LLT
Landmine Reverse Lunge Away
reps 10
Rest
Set Reps Rest
1 10 (h:m:s)
LMT
Landmine Row to Side Press
reps 10
Rest
Set Reps Rest
1 10 (h:m:s)
reps 10
time
Rest
Set Reps Time Rest
1 10 h:m:s (h:m:s)