No Themes Assigned
Welcome to Day 3 of your Athlete's Performance Training Program. This workout will incorporate a balance of Power & Strength drills, which is foundational for athlete development.
Today's main theme's will be Multi-directional Power & Variable Movement Strength Drills.
This Block is intended to be used to up-regulate the system by:
1- Influencing 'Fluid Dynamics' (blood, water, lymph) to properly set the tissue conditions for loading and/or recovery
2- Stimulating 'Small Motor Unit Recruitment' (SMUR) to up-regulate type 1 motor units for optimal arthrokinematic (i.e. joint movement) and joint centration (i.e. having the joint be at the right place, at the right time)
3- Up-regulate 'Excitation' to up and down regulate motor units to increase contraction sensitivity
4- Provide sensory-motor 'Stimulation' for eyes, ears (vestibular), and tactile proprioception to bath the system with sensory inputs
| Set | Time |
|---|---|
| 1 | 2 mins each side h:m:s |
FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.
| Set | Reps |
|---|---|
| 1 | 12 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
| Set | Reps |
|---|---|
| 1 | 12 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
| Set | Reps |
|---|---|
| 1 | 8 |
EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions
| Set | Reps |
|---|---|
| 1 | 8 |
EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions
This block is designed to increase our multi-directional explosiveness. These are important qualities to improve athleticism.
These strength drills focus on Lower Body and Upper Body strength in the posterior aspect of the body.
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 5 | Heavy | Controlled | 15-30 sec (h:m:s) |
| 2 | 5 | Heavy | Controlled | 15-30 sec (h:m:s) |
| 3 | 5 | Heavy | Controlled | 15-30 sec (h:m:s) |
This strength block is designed to challenge the Upper and Lower body with a greater emphasis on the anterior aspect of the body.
This block challenges the relative strength of the body with Upper/Lower and Trunk musculature drills
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5-8 | Controlled | 15-30 sec (h:m:s) |
| 2 | 5-8 | Controlled | 15-30 sec (h:m:s) |
Use a band to assist your pull-up if needed. If you need more resistance attach a belt around your waist and add weight. If available use a weight vest.