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TrainersEye · Session of the Day
12-Minute Morning S
Trainer's Eye
Block 4 · Power · Session S

Move fast.
Land soft.
Keep the spring.

Block 4 opens: jumps that build power and landings that protect it. Quality over quantity, every rep.

  • Ssession
  • B4Power
  • 12:00on the clock
  • — donecompleted

Fast twitch fades first

Power declines earlier and faster than strength with age — which is why jumps and throws stay in the programme.

Warm tissue works better

Muscle is more compliant and stronger when warm. That is what Round 1 is for.

The afterburn is real but small

Hard work raises metabolism for hours afterwards. It is a bonus, not the main event — the training itself is.

Three couplets · two rounds · twelve minutes · a day of return

A

Jump and press

Squat jumps + power push
A1

Squat jumps

60 s · reps to beat

Sit a quarter down, jump, land soft back into the same position.

Easier bodyweight squats  ·  Harder deeper start

R1R2—
A2

Power push-ups

10 reps · ×2

Push hard enough that the hands leave the floor; land with soft elbows.

Easier fast push-ups, hands down  ·  Harder clap

R1R2
B

Split and drive

Split jumps + thrusters
B1

Split jumps

60 s · reps to beat

From a lunge, jump and swap feet in the air, land in the same depth.

Easier alternating lunges  ·  Harder deeper

R1R2—
B2

Backpack thrusters

12 reps · ×2

Squat with the pack at the chest, stand and press it overhead in one move.

Easier no press  ·  Harder heavier pack

R1R2
C

Rope and lift

Skip for height + deadlift
C1

Skipping for height

60 s · reps to beat

Bigger, slower bounces than single unders — drive off the ankles.

Easier low skip  ·  Harder double under attempt

R1R2—
C2

Backpack deadlift

12 reps · ×2

Pack between the feet; hips back, brace, stand tall — pack stays close.

Easier from a step  ·  Harder pause off the floor

R1R2

The clock

Round 1the warm-up — 70%, perfect form
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2the score round — beat every Round 1 number
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the strength set → 10 s to move on. Done at 12:00.

How to run it

  1. Power is quality: every jump landed soft, knees over the middle toes.
  2. Rest is the ten seconds between exercises — take all of it.
  3. Tired legs make sloppy landings. Slow down before form goes.
  4. Sore joints or heavy landings: take the easier version today.

Tick it off

MovementRound 1Round 2Best
A1Squat jumpsreps in 60 s —
A2Power push-ups10 reps
B1Split jumpsreps in 60 s —
B2Backpack thrusters12 reps
C1Skipping for heightreps in 60 s —
C2Backpack deadlift12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-MORNING-S