MoPro
TrainersEye · Quad, Thigh & Groin Health
Quad & Groin AC
Trainer's Eye
Phase 5 · Speed and return · Session AC

Full speed.
Full depth.
Still strong.

The hardest session: speed on top of everything built, with the heavy work still in place.

  • ACsession
  • P5Return
  • 12:00on the clock
  • — donecompleted

Loading rate matters

How fast the load arrives matters as much as how big it is. That is why sprinting comes last.

Strength first, speed second

The thigh has to be strong before the speed goes back up. Reversing that order is the most common reason this returns.

Maintenance beats repair

One groin set and one quad session a week hold thirty days of work in place. Stop, and it fades within weeks.

Three couplets · two rounds · twelve minutes · a thigh that holds

A

Sprint

Sprint in place + split squat jumps
A1

Sprint in place

60 s · slow reps

Maximum turnover with the knees high and the heels cycling under the hips.

Easier high-knee run  ·  Harder faster

R1R2—
A2

Split squat jumps

8/side · ×2

Jump from a split stance, landing in the same split — one leg leading per set.

Easier alternating split jumps  ·  Harder deeper

R1R2
B

Stairs

Stair sprints + step-up jumps
B1

Stair sprints

60 s · steps to beat

Up as fast as you can on the balls of the feet; walk down and repeat.

Easier walk up quickly  ·  Harder two at a time

R1R2—
B2

Step-up jumps

8/side · ×2

Drive off the step to a soft landing on top; step down under control.

Easier fast step-ups  ·  Harder higher step

R1R2
C

Heavy still

Kick with resistance + heavy split squat
C1

Resisted kick drill

60 s · slow reps

Towel round the ankle held behind; drive the leg forward against it and control it back.

Easier less tension  ·  Harder more tension

R1R2—
C2

Heavy split squat

8/side · ×2

Heaviest pack you can control; full depth with the torso tall and the heel flat.

Easier lighter  ·  Harder heavier

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

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

How to run it

  1. Sprinting and kicking are where quads and groins tear, so both are trained deliberately and last.
  2. Two fast sessions a week, never on consecutive days.
  3. Any grab or pull at speed — stop the session and drop back a phase.
  4. Keep the squeeze test and one Copenhagen set a week for life. That is the maintenance dose.

Tick it off

MovementRound 1Round 2Best
A1Sprint in placeslow reps in 60 s —
A2Split squat jumps8/side
B1Stair sprintssteps in 60 s —
B2Step-up jumps8/side
C1Resisted kick drillslow reps in 60 s —
C2Heavy split squat8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-AC