priming & velocity

tue, apr 7priming & velocity

0lb

—time

21sets

phorme

Template

Priming & Velocity

cameron goodson

general

Movements

6

Sets

21

Part of a sequence

The Renaissance Sequence: Tennis Edition · Week 1, Day 5

Movements

Circuit 1 — 4 rounds

01

Explosive Single Leg Step-Up

Set 1

intensity

75%

reps

3

Set 2

intensity

75%

reps

3

Set 3

intensity

75%

reps

3

Set 4

intensity

75%

reps

3

02

Single Leg Repeated Box Jumps

Set 5

intensity

75%

reps

3

Set 6

intensity

75%

reps

3

Set 7

intensity

75%

reps

3

Set 8

intensity

75%

reps

3

Circuit 2 — 4 rounds

03

Sled Pushes

Set 9

distance

10 mi

Set 10

distance

10 mi

Set 11

distance

10 mi

Set 12

distance

10 mi

10 yards

04

Explosive Banded Internal Rotation

Set 13

intensity

75%

reps

8

Set 14

intensity

75%

reps

8

Set 15

intensity

75%

reps

8

Circuit 3 — 3 rounds

05

Backward Sled Drag

Set 16

distance

15 mi

Set 17

distance

15 mi

Set 18

distance

15 mi

15 yards

06

Hanging Core Rotations

Set 19

intensity

75%

reps

6

Set 20

intensity

75%

reps

6

Set 21

intensity

75%

reps

6

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

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

Deceleration & Lateral Armor

Deceleration & Lateral Armor

Week 3 · Day 1

Created by

cameron goodson

@cameron