LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Tri-Set x 1
Rub and Scrub Ankle
Set time
1 10-20s
Alternating Pigeon
Set reps
1 20
KB Halo
Set reps
1 10
Power - Acceleration [Cooper]
Giant Set x 3
Half Kneeling 3 Point Get Up
Set reps Tempo Rest
1 10 controlled 30-60s
2 10 controlled 30-60s
3 10 controlled 30-60s
Lateral 3-Point Shuffle Up
Set reps Tempo Rest
1 5 fast 30-60s
2 5 fast 30-60s
3 5 fast 30-60s
ViPR PRO 2-Arm Power Flip
Set reps Tempo Rest
1 10 explosive 30-60s
2 10 explosive 30-60s
3 10 explosive 30-60s
Loaded Lateral Bound to Catch
Set reps Tempo Rest
1 8 controlled 1-2 minutes
2 8 controlled 1-2 minutes
3 8 controlled 1-2 minutes
4Q Deceleration 1
Giant Set x 3
SL Deceleration Landing
Set reps Tempo Rest
1 8 controlled 30-60s
2 8 controlled 30-60s
3 8 controlled 30-60s
3-Count Skater Hold
Set reps Tempo Rest
1 8 controlled 30-60s
2 8 controlled 30-60s
3 8 controlled 30-60s
Split Squat Drop and Catch
Set reps load Tempo Rest
1 10 moderate controlled 30-60s
2 10 heavy controlled 30-60s
3 10 heavy controlled 30-60s
Zig Zag Bound to H-ump Landing
Set reps load Tempo Rest
1 8 moderate controlled 1-2 minutes
2 8 heavy controlled 1-2 minutes
3 8 heavy controlled 1-2 minutes
Workout Blocks
Cool down
Superset x 1
RP – Kneeling Sky Breathing
Set time Tempo
1 30-60s controlled
Child’s Pose to Cobra
Set time
1 30-60s

Power – Acceleration and Deceleration [Cooper]

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

Warm-Up Blocks

Warmup Block
Tri-Set x 1

Rub and Scrub Ankle
time 10-20s
Set Time
1 10-20s h:m:s
UMT
Alternating Pigeon
reps 20
Set Reps
1 20
LMT
KB Halo
reps 10
Switch Directions every 5 seconds
Set Reps
1 10

Use any object you have available (KB, sandbell, ViPR, plate, DB, etc.)

Power - Acceleration [Cooper]
Giant Set x 3

This block is meant to increase acceleration ability. Acceleration will aid in coordination and ability to produce force quickly. This could translate into that extra kick in a race, ability to catch yourself before you fall, or respond quickly to the environment around you.

ULT
Half Kneeling 3 Point Get Up
reps 10
Tempo controlled
Rest 30-60s
Set Reps Tempo Rest
1 10 Controlled 30-60s (h:m:s)
2 10 Controlled 30-60s (h:m:s)
3 10 Controlled 30-60s (h:m:s)
UMT
Lateral 3-Point Shuffle Up
reps 5
Tempo fast
Rest 30-60s
Set Reps Tempo Rest
1 5 Fast 30-60s (h:m:s)
2 5 Fast 30-60s (h:m:s)
3 5 Fast 30-60s (h:m:s)
LLT
ViPR PRO 2-Arm Power Flip
reps 10
Tempo explosive
Rest 30-60s
Set Reps Tempo Rest
1 10 Explosive 30-60s (h:m:s)
2 10 Explosive 30-60s (h:m:s)
3 10 Explosive 30-60s (h:m:s)
LMT
Loaded Lateral Bound to Catch
reps 8
Tempo controlled
Rest 1-2 minutes
Develops bottom to top coordination and enhances neuromuscular control in the frontal plane at impact with load.
Set Reps Tempo Rest
1 8 Controlled 1-2 minutes (h:m:s)
2 8 Controlled 1-2 minutes (h:m:s)
3 8 Controlled 1-2 minutes (h:m:s)

4Q Deceleration 1
Giant Set x 3

ULT
SL Deceleration Landing
reps 8
Tempo controlled
Rest 30-60s
Develops bottom to top coordination and enhances neuromuscular control in the sagittal plane at impact.
Set Reps Tempo Rest
1 8 Controlled 30-60s (h:m:s)
2 8 Controlled 30-60s (h:m:s)
3 8 Controlled 30-60s (h:m:s)
UMT
3-Count Skater Hold
reps 8
Tempo controlled
Rest 30-60s
Develop agility and neuromuscular control in the frontal transverse plane.
Set Reps Tempo Rest
1 8 Controlled 30-60s (h:m:s)
2 8 Controlled 30-60s (h:m:s)
3 8 Controlled 30-60s (h:m:s)
LLT
Split Squat Drop and Catch
reps 10
load moderate
Tempo controlled
Rest 30-60s
Develops timing and enhances neuromuscular control in the sagittal planes integrating load.
Set Reps Load Tempo Rest
1 10 Moderate Controlled 30-60s (h:m:s)
2 10 Heavy Controlled 30-60s (h:m:s)
3 10 Heavy Controlled 30-60s (h:m:s)
LMT
Zig Zag Bound to H-ump Landing
reps 8
load moderate
Tempo controlled
Rest 1-2 minutes
Enhances agility and neuromuscular control in both the frontal and transverse planes in the forward direction while under load. (A H-ump is a single foot take off and a two foot landing)
Set Reps Load Tempo Rest
1 8 Moderate Controlled 1-2 minutes (h:m:s)
2 8 Heavy Controlled 1-2 minutes (h:m:s)
3 8 Heavy Controlled 1-2 minutes (h:m:s)

Workout Blocks

Cool down
Superset x 1

GAR ULT
RP – Kneeling Sky Breathing
time 30-60s
Tempo controlled
Stretch for the quads/front hips and is a restful pose.
Set Time Tempo
1 30-60s h:m:s Controlled
ULT
Child’s Pose to Cobra
time 30-60s
Set Time
1 30-60s h:m:s