priming & velocity

tue, apr 7priming & velocity

0lb

—time

27sets

phorme

Template

Priming & Velocity

cameron goodson

general

Movements

6

Sets

27

Part of a sequence

The Renaissance Sequence: Tennis Edition · Week 3, Day 5

Movements

Circuit 1 — 5 rounds

01

Explosive Single Leg Step-Up

Set 1

intensity

75%

reps

4

Set 2

intensity

75%

reps

4

Set 3

intensity

75%

reps

4

Set 4

intensity

75%

reps

4

Set 5

intensity

75%

reps

4

02

Single Leg Repeated Box Jumps

Set 6

intensity

75%

reps

4

Set 7

intensity

75%

reps

4

Set 8

intensity

75%

reps

4

Set 9

intensity

75%

reps

4

Set 10

intensity

75%

reps

4

Circuit 2 — 5 rounds

03

Sled Pushes

Set 11

distance

15 mi

Set 12

distance

15 mi

Set 13

distance

15 mi

Set 14

distance

15 mi

Set 15

distance

15 mi

15 yards

04

Explosive Banded Internal Rotation

Set 16

intensity

75%

reps

10

Set 17

intensity

75%

reps

10

Set 18

intensity

75%

reps

10

Set 19

intensity

75%

reps

10

Circuit 3 — 4 rounds

05

Backward Sled Drag

Set 20

distance

20 mi

Set 21

distance

20 mi

Set 22

distance

20 mi

Set 23

distance

20 mi

20 yards

06

Hanging Core Rotations

Set 24

intensity

75%

reps

8

Set 25

intensity

75%

reps

8

Set 26

intensity

75%

reps

8

Set 27

intensity

75%

reps

8

Other sessions in this sequence

Deceleration & Lateral Armor

Deceleration & Lateral Armor

Week 1 · Day 1

Court Work

Court Work

Week 1 · Day 2

Torque & Rotation

Torque & Rotation

Week 1 · Day 3

Court Work

Court Work

Week 1 · Day 4

Priming & Velocity

Priming & Velocity

Week 1 · Day 5

Deceleration & Lateral Armor

Deceleration & Lateral Armor

Week 2 · Day 1

Court Work

Court Work

Week 2 · Day 2

Torque & Rotation

Torque & Rotation

Week 2 · Day 3

Court Work

Court Work

Week 2 · Day 4

Priming & Velocity

Priming & Velocity

Week 2 · Day 5

Created by

cameron goodson

@cameron