Warm-Up · RAMPPhase 1 · Kinetic priming · hips, foot-ankle stiffness, skips · 6-8 min | Time__ : __ |
![]() | 1 | A-March — high knee, dorsiflexedsteady breathing rhythm | 8 + 8 | | ![]() | 2 | Inchwormstiff ankle, toe up — land on a loaded spring | 2 × 10 | | ![]() | 3 | Fast Feetfront-side mechanics — knee up, heel under hip, toe up | 3 × 20 m | |
Phase 2 · Elastic Stiffness & SSC Primer8-10 min · contacts short and springy · full recovery between sets | Time__ : __ |
![]() | 1 | Squat Jumpcontacts under a tenth — the ground is LAVA | 4 × 8 | | ![]() | 2 | Depth Jumpstiff ankle, toe up — land on a loaded spring | 3 × 5 | |
Phase 3 · Primary Sprint-Force Engine8-10 min · contacts short and springy · full recovery between sets | Time__ : __ |
![]() | 1 | Lateral Boundcontacts under a tenth — the ground is LAVA | 4 × 5 | | ![]() | 2 | Split-Stance Jump & Stickstiff ankle, toe up — land on a loaded spring | 4 × 5 | | ![]() | 3 | Calf Raisestiff ankle, toe up — land on a loaded spring | 3 × 12 | |
Progression: Contrast rule: heavy 2-3 reps, then jump or sprint within 20 s, then walk 3 min. Bar speed or contact time degrades = set over. Power is trained crisp or not at all. | Phase 4 · Hamstring & Structural Armor8-10 min · long-length eccentrics · slow down, never bounce | Time__ : __ |
![]() | 1 | Stability Ball Leg Curlhamstrings loaded LONG — hips back, shin vertical, slow eccentric | 2 × 6/side | | ![]() | 2 | Pogo Jumpstiff ankle, toe up — land on a loaded spring | 3 × 15 s | | ![]() | 3 | Side Planksteady breathing rhythm | 2 × 30 s | |
Phase 5 · Decompression & Parasympathetic Reset4-6 min · psoas & rec-fem lengthening, spinal traction, breathwork | Time__ : __ |
![]() | 1 | Dead Hangsteady breathing rhythm | 45 s/side | | ![]() | 2 | Hamstring Stretchsteady breathing rhythm | 45 s/side | | ![]() | 3 | Box Breathingsteady breathing rhythm | 4-4-4-4 · 2 min | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
