DECELERATION CIRCUIT

Circuit x 1

Due to high neurological demand, I suggest to repeat this circuit 3x.

ULT
J – From Elevated Landing 2 on Split
reps 5 each side
Tempo explosive
Rest enough to recover
Set Reps Tempo Rest
1 5 each side Explosive enough to recover (h:m:s)

freeze in deep position for 2 seconds

LMT
1 on 1, Chop to Uppercut
reps 3 each side
weight_kgs 4
Tempo explosive
Rest enough to recover
Focus on quick transition from one leg to another, AND on strong deceleration - freeze for 2s in uppercut
Set Reps Weight Tempo Rest
1 3 each side 4 kgs Explosive enough to recover (h:m:s)
UMT
Carioca
reps 6 total
Tempo explosive
Rest enough to recover
Develops transverse plane agility in the lateral direction.
Set Reps Tempo Rest
1 6 total Explosive enough to recover (h:m:s)

great carioca to freeze in deeper position

LLT
Tall to Split Catch
reps 3-5 each leg
load moderate
Tempo explosive
Rest enough to recover
Set Reps Load Tempo Rest
1 3-5 each leg Moderate Explosive enough to recover (h:m:s)

freeze in deep position for 2 seconds

LMT
Box/ 2 on 2 with Shift
reps 3 each side
load light
Tempo explosive
Rest enough to recover
Set Reps Load Tempo Rest
1 3 each side Light Explosive enough to recover (h:m:s)