LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Dynamic Whole Body Warmup Block
Horizontal
Run
Set time
1 2 mins
Unilateral Vertical Skip
Set time
1 2 min
Unilateral Horizontal Skip
Set reps
1 2 min
Lateral Lunge to Skip
Set reps
1 10 ea
Crab Single Leg Squat
Set reps
1 8
Child’s Pose to Cobra
Set reps
1 8
DB Multi-planar Lunge with Reaches
Set reps
1 8
Eye Tracking Rotational Jump
Set reps
1 6
Workout Blocks
Acceleration 2
Horizontal
Build Up Sprint
Set reps distance_m Tempo Rest
1 2 25m fast 2 min
2 2 25m fast 2 min
3 2 25m fast 2 min
4 2 25m fast 2 min
5 2 25m fast 2 min
Staggered Plyo Jump
Set reps intensity Tempo Rest
1 5ea 10 explosive 1 min
2 5ea 10 explosive 1 min
3 5ea 10 explosive 1 min
4 5ea 10 explosive 1 min
5 5ea 10 explosive 1 min
Half Kneel OH Sprint Up
Set reps distance_m Tempo Rest
1 3ea 5 explosive 2 min
2 3ea 5 explosive 2 min
3 3ea 5 explosive 2 min
Box Jump
Set reps load Tempo Rest
1 4 light explosive 2 min
2 4 light explosive 2 min
3 4 light explosive 2 min
4 4 light explosive 2 min
5 4 light explosive 2 min
Upper Body Hypertrophy
Horizontal
Neutral Grip Chin Up
Set reps load Rest
1 8-12 heavy 00:01:00
2 8-12 heavy 00:01:00
3 8-12 heavy 00:01:00
4 8-12 heavy 00:01:00
5 8-12 heavy 00:01:00
DB Bench Press
Set reps load Rest
1 8-12 heavy 00:01:00
2 8-12 heavy 00:01:00
3 8-12 heavy 00:01:00
4 8-12 heavy 00:01:00
5 8-12 heavy 00:01:00
BB Bentover Row 3:2:1 Tempo
Set reps load Tempo Rest
1 8-12 moderate 3:2:1 00:01:00
2 8-12 moderate 3:2:1 00:01:00
3 8-12 moderate 3:2:1 00:01:00
4 8-12 moderate 3:2:1 00:01:00
5 8-12 moderate 3:2:1 00:01:00
DB OH Overhead Press
Set reps load Tempo Rest
1 8-12 moderate controlled 60s
2 8-12 moderate controlled 60s
3 8-12 moderate controlled 60s
4 8-12 moderate controlled 60s
5 8-12 moderate controlled 60s
Cool Down Blocks
RECOVERY
Horizontal
Figure 8 Breathing for Recovery and Regeneration
Set time
1 60s
Contrast Bath or Shower: Cold->Hot Immersion
Set reps
1 7

AHHPSL2 – Acceleration Unloaded / Upper Body Hypertrophy Chris Edit

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

This is an UNLOADED acceleration training day combined with Upper Body Hypertrophy.

Warm-Up Blocks

Dynamic Whole Body Warmup Block
Horizontal Loading

Adding some dynamic drills for an extended fluid dynamics to the 7 step prep.

Run
Set Time
1 2 mins 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.

ULT
Unilateral Vertical Skip
Develops bottom to top coordination and enhances acceleration and quickness at push off moving in the forward direction.
Set Time
1 2 min h:m:s
ULT
Unilateral Horizontal Skip
Develops acceleration and quickness at push off moving in the forward direction.
Set Reps
1 2 min
UMT
Lateral Lunge to Skip
Set Reps
1 10 ea
ULT
Crab Single Leg Squat
Set Reps
1 8

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

ULT
Child’s Pose to Cobra
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
DB Multi-planar Lunge with Reaches
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

UMT
Eye Tracking Rotational Jump
Set Reps
1 6

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Acceleration 2
Horizontal Loading

Warm up with some long build up sprints at 80% effort

ULT
Build Up Sprint
Develops linear acceleration
Set Reps Distance Tempo Rest
1 2 25m m Fast 2 min (h:m:s)
2 2 25m m Fast 2 min (h:m:s)
3 2 25m m Fast 2 min (h:m:s)
4 2 25m m Fast 2 min (h:m:s)
5 2 25m m Fast 2 min (h:m:s)
ULT
Staggered Plyo Jump
Develops top to bottom coordination and enhances acceleration and neuromuscular control in the sagittal plane with impact.
Set Reps Intensity Tempo Rest
1 5ea 10 RPE Explosive 1 min (h:m:s)
2 5ea 10 RPE Explosive 1 min (h:m:s)
3 5ea 10 RPE Explosive 1 min (h:m:s)
4 5ea 10 RPE Explosive 1 min (h:m:s)
5 5ea 10 RPE Explosive 1 min (h:m:s)

non countermovement

LLT
Half Kneel OH Sprint Up
Set Reps Distance Tempo Rest
1 3ea 5 m Explosive 2 min (h:m:s)
2 3ea 5 m Explosive 2 min (h:m:s)
3 3ea 5 m Explosive 2 min (h:m:s)
ULT
Box Jump
Set Reps Load Tempo Rest
1 4 Light Explosive 2 min (h:m:s)
2 4 Light Explosive 2 min (h:m:s)
3 4 Light Explosive 2 min (h:m:s)
4 4 Light Explosive 2 min (h:m:s)
5 4 Light Explosive 2 min (h:m:s)

Non-Counter movement

Upper Body Hypertrophy
Horizontal Loading

This is an upper body hypertrophy focusing on pushing and pulling.

ULT
Neutral Grip Chin Up
Set Reps Load Rest
1 8-12 Heavy 00:01:00 (h:m:s)
2 8-12 Heavy 00:01:00 (h:m:s)
3 8-12 Heavy 00:01:00 (h:m:s)
4 8-12 Heavy 00:01:00 (h:m:s)
5 8-12 Heavy 00:01:00 (h:m:s)
LLT
DB Bench Press
Set Reps Load Rest
1 8-12 Heavy 00:01:00 (h:m:s)
2 8-12 Heavy 00:01:00 (h:m:s)
3 8-12 Heavy 00:01:00 (h:m:s)
4 8-12 Heavy 00:01:00 (h:m:s)
5 8-12 Heavy 00:01:00 (h:m:s)
LLT
BB Bentover Row 3:2:1 Tempo
Set Reps Load Tempo Rest
1 8-12 Moderate 3:2:1 00:01:00 (h:m:s)
2 8-12 Moderate 3:2:1 00:01:00 (h:m:s)
3 8-12 Moderate 3:2:1 00:01:00 (h:m:s)
4 8-12 Moderate 3:2:1 00:01:00 (h:m:s)
5 8-12 Moderate 3:2:1 00:01:00 (h:m:s)
LLT
DB OH Overhead Press
Set Reps Load Tempo Rest
1 8-12 Moderate Controlled 60s (h:m:s)
2 8-12 Moderate Controlled 60s (h:m:s)
3 8-12 Moderate Controlled 60s (h:m:s)
4 8-12 Moderate Controlled 60s (h:m:s)
5 8-12 Moderate Controlled 60s (h:m:s)

Cool Down Blocks

RECOVERY
Horizontal Loading

UMT
Figure 8 Breathing for Recovery and Regeneration
Set Time
1 60s h:m:s
GAR ULT
Contrast Bath or Shower: Cold->Hot Immersion
The Cold Immersion to Hot Immersion or contrast bath/shower is used to help deliver nutrients to the body by enhancing fluid dynamics and help enhance the lymphatic system to remove wastes from training. Use as a part of a recovery day, not between competitive events or during multiple events in a day. Can be used at the end of a training session if it's the last thing you do that day. PROTOCOL: 1 min Cold (50F): 1 minute Hot(104F)- End after Hot 7 times
Set Reps
1 7