LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Set	time
1	3 min

J – Single Leg Stance, Foot-Pole Ward 1 x 5 each side

Set	reps	Hold
1	5 each side	3s ward 3s off

J – Drop Catch in Squat 1 x 5

Set	reps	load
1	5	moderate

Set	time	load	Tempo	Rest
1	10 seconds	light	fast	10 seconds
2	10 seconds	light	fast	10 seconds
3	10 seconds	light	fast	10 seconds
4	10 seconds	light	fast	10 seconds

ULT Acceleration

J – Split Squat Up 3 x 4 each side

Set	reps	load	Tempo	Rest
1	4 each side	light	explosive	30s
2	4 each side	light	explosive	30s
3	4 each side	light	explosive	30s

J – 1 Leg Push Off 3 x 5 each side

Set	reps	Tempo	Rest
1	5 each side	explosive	45s
2	5 each side	explosive	45s
3	5 each side	explosive	45s

LMT Deceleration

J – Front Carry 1 on 1 Land 3 x 5 on each side

Set	reps	load	Tempo	Rest
1	5 on each side	moderate	explosive	30 s
2	5 on each side	moderate	explosive	30 s
3	5 on each side	moderate	explosive	30 s

[J] – Squat, Transverse Leap – Shlift 3 x 5 each side

Set	reps	load	Tempo	Rest
1	5 each side	light	explosive	45s
2	5 each side	light	explosive	45s
3	5 each side	light	explosive	45s

LLT/UMT Conversion

[J] – Split, Shift – Chop 3 x 5 each side

Set	reps	load	Tempo	Rest
1	5 each side	light	explosive	30s
2	5 each side	light	explosive	30s
3	5 each side	light	explosive	30s

3 x 4 (see notes)

Set	reps	Tempo	Rest
1	4 (see notes)	explosive	45s
2	4 (see notes)	explosive	45s
3	4 (see notes)	explosive	45s

Cool Down Blocks

J – Dorsi Sit Breathing 1 x 2 min each side

Set	time	Hold
1	2 min each side	Diaphragmatic breathing

J – Walk 1 x 5 minutes

Set	time	Tempo
1	5 minutes	slow

J – Power: All 3

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Activation
Horizontal Loading

Set	Time
1	3 min h:m:s

ULT
J – Single Leg Stance, Foot-Pole Ward

Set	Reps	Hold
1	5 each side	3s ward 3s off h:m:s

LLT
J – Drop Catch in Squat

Try to catch the ball as close to the ground as possible.

Set	Reps	Load
1	5	Moderate

Set	Time	Load	Tempo	Rest
1	10 seconds h:m:s	Light	Fast	10 seconds (h:m:s)
2	10 seconds h:m:s	Light	Fast	10 seconds (h:m:s)
3	10 seconds h:m:s	Light	Fast	10 seconds (h:m:s)
4	10 seconds h:m:s	Light	Fast	10 seconds (h:m:s)

Workout Blocks

ULT Acceleration
Superset x 3

LLT
J – Split Squat Up

reps 4 each side

load light

Tempo explosive

Rest 30s

Set	Reps	Load	Tempo	Rest
1	4 each side	Light	Explosive	30s (h:m:s)
2	4 each side	Light	Explosive	30s (h:m:s)
3	4 each side	Light	Explosive	30s (h:m:s)

ULT
J – 1 Leg Push Off

reps 5 each side

Tempo explosive

Rest 45s

Set	Reps	Tempo	Rest
1	5 each side	Explosive	45s (h:m:s)
2	5 each side	Explosive	45s (h:m:s)
3	5 each side	Explosive	45s (h:m:s)

LMT Deceleration
Superset x 3

LMT
J – Front Carry 1 on 1 Land

reps 5 on each side

load moderate

Tempo explosive

Rest 30 s

Set	Reps	Load	Tempo	Rest
1	5 on each side	Moderate	Explosive	30 s (h:m:s)
2	5 on each side	Moderate	Explosive	30 s (h:m:s)
3	5 on each side	Moderate	Explosive	30 s (h:m:s)

LMT
[J] – Squat, Transverse Leap – Shlift

reps 5 each side

load light

Tempo explosive

Rest 45s

Set	Reps	Load	Tempo	Rest
1	5 each side	Light	Explosive	45s (h:m:s)
2	5 each side	Light	Explosive	45s (h:m:s)
3	5 each side	Light	Explosive	45s (h:m:s)

LLT/UMT Conversion
Superset x 3

LLT
[J] – Split, Shift – Chop

reps 5 each side

load light

Tempo explosive

Rest 30s

Set	Reps	Load	Tempo	Rest
1	5 each side	Light	Explosive	30s (h:m:s)
2	5 each side	Light	Explosive	30s (h:m:s)
3	5 each side	Light	Explosive	30s (h:m:s)

reps 4 (see notes)

Tempo explosive

Rest 45s

Set	Reps	Tempo	Rest
1	4 (see notes)	Explosive	45s (h:m:s)
2	4 (see notes)	Explosive	45s (h:m:s)
3	4 (see notes)	Explosive	45s (h:m:s)

3 cones is one rep

Cool Down Blocks

Recovery
Horizontal Loading

LAR ULT
J – Dorsi Sit Breathing

Set	Time	Hold
1	2 min each side h:m:s	Diaphragmatic breathing h:m:s

ULT
J – Walk

This can be in nature, around the block, on the garden, or on the treadmill

Set	Time	Tempo
1	5 minutes h:m:s	Slow