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

TJS Session – Playing with Power: Acceleration and Deceleration

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

An introductory workout focusing on power to be used for 2-4 weeks with adult client who is looking to age well but who is not a recreational athlete. Once client has demonstrated ability in these two components of power, we will move into other areas (agility, plyo, quickness, speed) and then begin to add loaded movements.

Warm-Up Blocks

Warmup Block
Horizontal Loading

GOAL: To increase circulation throughout body; activate nervous system; lubricate joints that will be involved with acceleration/deceleration

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set Time
1 30 seconds h:m:s
LAR UMT
Prone Quad 4-Point Weight Shift T1 HpDC
T1=Threshold 1
Set Reps
1 3 left/3 right
ULT
Unilateral Vertical Skip
Develops bottom to top coordination and enhances acceleration and quickness at push off moving in the forward direction.
Set Reps
1 30 sec left, 30 sec right

A little cardio to get heart rate up (in addition to being a transition into the acceleration block)

Workout Blocks

Playing with Power - Acceleration ULT and UMT
Horizontal Loading

2-4 weeks in these quadrants, with possible loaded depending on individual client readiness for progression.

ULT
Backpedal to Forward Jump
Enhances agility and priming acceleration in the front to back directions
Set Reps Rest
1 4-6 1-2 min (h:m:s)
ULT
Box Jump
Set Reps Rest
1 4-6 1-2 min (h:m:s)

Box does not have to be as high as shown. Consider simple squat jumps without box instead.

UMT
Cone Shuffle Course
Set Reps Rest
1 2 1-2 min (h:m:s)
UMT
Rotational Jump (Explosive)
Set Reps Rest
1 4-6 1-2 min (h:m:s)

Stop and reset between each one

ULT
Forward Back Hop to Tuck Jump
Primes the body for explosive acceleration.
Set Reps Rest
1 4 1-2 min (h:m:s)

Playing with Power - Deceleration ULT and UMT
Horizontal Loading

2-4 weeks in these quadrants, with possible loaded depending on individual client readiness for progression. Less rest between sets and activities to increase cardio component.

ULT
Forward Split Catch
Enhance neuromuscular control at impact in the sagittal plane.
Set Reps Rest
1 8 1 min (h:m:s)
Set Reps Rest
1 6 1 min (h:m:s)

This is challenging! If you aren't ready to try this full activity, focus just on the first step - bound to the side, and stick the landing. Pause, reposition, then do the bound and catch to the other side.

UMT
3-Point 1_2 Kneeling Lateral Bound w/ Hold
Develops bottom to top coordination and enhances deceleration and neuromuscular control in the frontal plane.
Set Reps Rest
1 6 1 min (h:m:s)
Set Reps Rest
1 8 1 min (h:m:s)

Do this one before skater

UMT
Shuffle w Transverse Breakdown
Enhances frontal and transverse plane agility in the lateral direction.
Set Reps Rest
1 10 1 min (h:m:s)

Putting it all together - acceleration and deceleration with multiplanar

Cool Down Blocks

Cool Down Block
Horizontal Loading

Set Time
1 1 min h:m:s
LAR
Self-Massage: Foot
"How-to" self-massage for the feet
Set Time
1 1 minute h:m:s
ULT
Ankle Squash with Slow Breathing
Set Reps
1 1 minute