Whole body dead and odd position strength. Dead shifting builds strength by overcoming the resting inertia of an external mass and shifting the mass away from the midline. We can also overcome our owns mass resting inertia. Both will fortify body weight strength, coordination, and spatial awareness. Odd position strength builds resilience and movement vocabulary by training unnatural positions and postures.
Nov whole body Odd/Dead strength
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
T-spine warm up block
Horizontal Loading
GPR
ULT
Hot Shower
Shower under hot water
| Set | Time |
|---|---|
| 1 | 5:00 m h:m:s |
| Set | Time |
|---|---|
| 1 | 60s h:m:s |
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 10 h:m:s | Controlled | 10s (h:m:s) |
Forced inhalation and forced exhalation.
Hips/Ankles/Feet prep
Horizontal Loading
LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
| Set | Time |
|---|---|
| 1 | 60s h:m:s |
| 2 | 60s h:m:s |
LAR
Self-Massage: Adductors
"How-to" self-massage for the inner thigh
| Set | Time |
|---|---|
| 1 | 60s h:m:s |
| 2 | 60s h:m:s |
| Set | Reps | Tempo |
|---|---|---|
| 1 | 6 | Controlled |
| 2 | 6 | Controlled |
Intended to recruit small motor units of the hip/pelvis.
Workout Blocks
Working Block
Giant Set
x 5
Perform 40 seconds of work followed by 30 seconds of rest. Complete 6-8 rounds total.
LMT
ViPR PRO dead shift/rainbow
reps
10
load
heavy
Tempo
controlled
Rest
60-90s
reps
10
load
heavy
Tempo
controlled
Rest
60-90s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | Heavy | Controlled | 60-90s (h:m:s) |
| 2 | 10 | Heavy | Controlled | 60-90s (h:m:s) |
| 3 | 10 | Heavy | Controlled | 60-90s (h:m:s) |
| 4 | 10 | Heavy | Controlled | 60-90s (h:m:s) |
| 5 | 10 | Heavy | Controlled | 60-90s (h:m:s) |
UMT
Lizard get up
reps
6 per side
Rest
60-90s
reps
6 per side
Rest
60-90s
- maintain a tall spine throughout the exercise
- move with fluid motion
- benefits to this drill include improved hip mobility, fluid dynamics (going from a compressed body position to and extended, standing position. This helps transport blood, lymph, water and interstitial fluid through tissues), ankle mobility, improved body motor control and coordination, increase in metabolic demand (burns a lot of calories) and controlling getting up, and returning to the ground.
| Set | Reps | Rest |
|---|---|---|
| 1 | 6 per side | 60-90s (h:m:s) |
| 2 | 6 per side | 60-90s (h:m:s) |
| 3 | 6 per side | 60-90s (h:m:s) |
| 4 | 6 per side | 60-90s (h:m:s) |
| 5 | 6 per side | 60-90s (h:m:s) |
LMT
ViPR PRO side lunge w/opp type 1 rot
reps
10
load
moderate
Rest
60-90s
reps
10
load
moderate
Rest
60-90s
| Set | Reps | Load | Rest |
|---|---|---|---|
| 1 | 10 | Moderate | 60-90s (h:m:s) |
| 2 | 10 | Moderate | 60-90s (h:m:s) |
| 3 | 10 | Moderate | 60-90s (h:m:s) |
| 4 | 10 | Moderate | 60-90s (h:m:s) |
| 5 | 10 | Moderate | 60-90s (h:m:s) |
UMT
Surfers get up
reps
8-12 per side
Tempo
controlled
Rest
60-90s
reps
8-12 per side
Tempo
controlled
Rest
60-90s
- maintain a tall spine throughout the exercise
- move with fluid motion
- benefits to this drill include improved hip mobility, fluid dynamics (going from a compressed body position to and extended, standing position. This helps transport blood, lymph, water and interstitial fluid through tissues), ankle mobility, improved body motor control and coordination, increase in metabolic demand (burns a lot of calories) and controlling getting up, and returning to the ground.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 8-12 per side | Controlled | 60-90s (h:m:s) |
| 2 | 8-12 per side | Controlled | 60-90s (h:m:s) |
| 3 | 8-12 per side | Controlled | 60-90s (h:m:s) |
| 4 | 8-12 per side | Controlled | 60-90s (h:m:s) |
| 5 | 8-12 per side | Controlled | 60-90s (h:m:s) |