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

Acceleration: ULT/UMT

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

This is an acceleration workout for a beginner who wants to work on their power training. This is for the average person who wants to move better.

Warm-Up Blocks

AHHPS - Full Body Activation Example #1
Horizontal Loading

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

Rub and Scrub Plantar Fascia
Set Time
1 10 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.

LLT
Band Lateral Foot Reach with Anterior Ward
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LMT
Z Sit KB Waiters Sit Up
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

ULT
Big Toe Corkscrew 3Point Quick Release Wall Ward
Set Reps
1 10

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

LAR
Percussive Exhalation Type 1
Set Reps
1 10

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

Knee Skin Pluck
Set Reps
1 10

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Outcome: Acceleration ULT
Tri-Set x 2

To begin to learn acceleration exercises using sub max effort.

ULT
Box Jump
reps 6
Tempo explosive
Rest 1-2 min
Set Reps Tempo Rest
1 6 Explosive 1-2 min (h:m:s)
2 6 Explosive 1-2 min (h:m:s)
ULT
3-Point Sprint Up
reps 6
Tempo explosive
Rest 1-2 min
Set Reps Tempo Rest
1 6 Explosive 1-2 min (h:m:s)
2 6 Explosive 1-2 min (h:m:s)
ULT
Bear Get Up
reps 6
Tempo explosive
Rest 1-2 min
Set Reps Tempo Rest
1 6 Explosive 1-2 min (h:m:s)
2 6 Explosive 1-2 min (h:m:s)

Outcome: Acceleration UMT
Tri-Set x 1

To begin to learn acceleration exercises using sub max effort

UMT
Rotational Jump (Explosive)
reps 6
Tempo explosive
Rest 1-2 min
Set Reps Tempo Rest
1 6 Explosive 1-2 min (h:m:s)
UMT
Lateral 3-Point Shuffle Up
reps 6
Tempo explosive
Rest 1-2 min
Set Reps Tempo Rest
1 6 Explosive 1-2 min (h:m:s)
UMT
Lateral Lunge to Skip
reps 6
Tempo explosive
Rest 1-2 mins
Set Reps Tempo Rest
1 6 Explosive 1-2 mins (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Set Time
1 2 mins h:m:s