[NL] Power (Speed, Agility, Quickness)

HIIT
Giant Set x 2

This block has the following breakdown:

1. Sprint – hopefully you have access to an indoor track – the sprint is not very long (i.e. 3-5 seconds and/or 20 metres) – unloaded linear speed training.
2. Sprint backpedal – unloaded linear speed training (backwards).
3. Wall Medicine Ball Shuffle – loaded multi-planar training working on lateral quickness and the ability to decelerate, stop, and change directions quickly.
4. Loaded OH Lateral Quick Jumps – loaded multi-planar movement. Working more on lateral agility.

ULT
Sprint
reps 8 x 3-5 s sprint
intensity Highest
Tempo fast
Rest 90 s - 120 s
Enhances linear acceleration and top end speed.
Set Reps Intensity Tempo Rest
1 8 x 3-5 s sprint Highest RPE Fast 90 s - 120 s (h:m:s)
2 8 x 3-5 s sprint Highest RPE Fast 90 s - 120 s (h:m:s)

**The rest of 90 s - 120 s is when you're completed all 8 reps.

In between reps, walk back for your recovery, and take around 20-30 s between each rep.

ULT
Sprint Backpedal
time 8 x 3-5 s sprint
intensity Highest
Tempo fast
Rest 90 s - 120 s
Enhances acceleration and top end speed while moving backwards
Set Time Intensity Tempo Rest
1 8 x 3-5 s sprint h:m:s Highest RPE Fast 90 s - 120 s (h:m:s)
2 8 x 3-5 s sprint h:m:s Highest RPE Fast 90 s - 120 s (h:m:s)

**The rest of 90 s - 120 s is when you're completed all 8 reps.

In between reps, walk back for your recovery, and take around 20-30 s between each rep.

LMT
Wall Medicine Ball Shuffle
time 40 s
load moderate
Tempo fast
Rest 60 s
Perform a shuffling movement while simultaneously tossing the MB at the wall in an arc, passing the ball to yourself. Timing is everything.
Set Time Load Tempo Rest
1 40 s h:m:s Moderate Fast 60 s (h:m:s)
2 40 s h:m:s Moderate Fast 60 s (h:m:s)

If you do not have a wall that can be used, still hold a ball and perform the motion but do not throw the ball (will need to go lighter than if you were throwing the ball).

LMT
Loaded OH Lateral Quick Jumps
time 4 x 15 s
load light
Tempo fast
Rest 30 s
Enhances quickness and motor control in the feet in the lateral direction while under load.
Set Time Load Tempo Rest
1 4 x 15 s h:m:s Light Fast 30 s (h:m:s)
2 4 x 15 s h:m:s Light Fast 30 s (h:m:s)