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

LuLu – Acceleration to Speed Intro ULT/UMT

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

Being a seasonsed bodybuilder with the desire of improving power output I have put together this workout based on moves that can serve as building blocks to add more plyometrics and agility drills into the quarterly mix of weight training and to elicit stimulation and firing of other muscle fibers.

Warm-Up Blocks

Warmup Block
Horizontal Loading

LuLu- ULT/UMT Warmup Block - Hips
Horizontal Loading

Rub and Scrub Pelvis
Set Time
1 2 mins each side 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
Prisoner Runner’s Hinge
Set Reps
1 10

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

LAR ULT
Supine Slide Hip Decouple
Set Reps
1 8

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

LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps
1 8

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

UMT
Prisoner Runner’s Medial Hinge
Set Reps
1 10

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

ULT
Open Chain Hip Internal Rotation Quick Release
Set Reps
1 8

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

UMT
Eye Tracking Lateral Lunge
Set Reps
1 10

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

LuLu – Accelaration ULT Intro
Tri-Set x 1

These are some basic unloaded acceleration moves in preparation to loaded ones and progression to Speed in fitness.

ULT
Forward Split Thrust
reps 10
0
Tempo controlled
Rest 1 min
Set Reps Tempo Rest
1 10 Controlled 1 min (h:m:s)
ULT
3-Point Sprint Up
reps 10
Tempo controlled
Rest 1 min
Set Reps Tempo Rest
1 10 Controlled 1 min (h:m:s)
ULT
Sprint Backpedal
reps 10
Tempo controlled
Rest 1 min
Enhances acceleration and top end speed while moving backwards
Set Reps Tempo Rest
1 10 Controlled 1 min (h:m:s)

LuLu - Accelration UMT Intro
Tri-Set x 1

UMT
Rotational Bound
reps 10
Tempo controlled
Rest 1 min
Set Reps Tempo Rest
1 10 Controlled 1 min (h:m:s)
UMT
Rotational Jump (Explosive)
reps 10
Tempo controlled
Rest 1 min
Set Reps Tempo Rest
1 10 Controlled 1 min (h:m:s)
UMT
Bench Rotational Jumpoff
reps 10
Tempo controlled
Rest 1 min
Set Reps Tempo Rest
1 10 Controlled 1 min (h:m:s)

Speed Finisher
Horizontal Loading

Speed exposes the body to move at maximal velocity. We will slowly translate our acceleration drills into maximal speed.

ULT
Sprint
Enhances linear acceleration and top end speed.
Set Reps Time Rest
1 all out 10 Sec h:m:s 2 min (h:m:s)
2 all out 10 Sec h:m:s 2 min (h:m:s)
3 all out 10 Sec h:m:s 2 min (h:m:s)
ULT
Sprint Backpedal
Enhances acceleration and top end speed while moving backwards
Set Reps Time Rest
1 all out 10 Sec h:m:s 2 min (h:m:s)
2 all out 10 Sec h:m:s 2 min (h:m:s)
3 all out 10 Sec h:m:s 2 min (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Quadruped Medial Hip Stretch w/ Rotation
Set Time
1 30 seconds h:m:s
2 30 seconds h:m:s
GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time
1 30 seconds h:m:s
2 30 seconds h:m:s