Anterior Lower extremity strength to Power – LLT–>L acc –>LMT –> M acc

Giant Set x 3

A giant set with two sets of exercises:
1a. Loaded linear strength
1b. Unloaded Linear Power
2a. Loaded Movement Strength
2b. Unloaded Movement Power

LLT
DB Fwd Lunge
reps 6-8
load moderate
Tempo controlled
Rest 30s
Bend your knee and hip to the same angle.
Set Reps Load Tempo Rest
1 6-8 Moderate Controlled 30s (h:m:s)
2 6-8 Moderate Controlled 30s (h:m:s)
3 6-8 Moderate Controlled 30s (h:m:s)
ULT
Push Off to SL Balance
reps 8 ps
intensity 9
Tempo explosive
Rest 60-90
Develops bottom to top coordination and enhances neuromuscular control while moving in backward.
Set Reps Intensity Tempo Rest
1 8 ps 9 RPE Explosive 60-90 (h:m:s)
2 8 ps 9 RPE Explosive 60-90 (h:m:s)
3 8 ps 9 RPE Explosive 60-90 (h:m:s)
LMT
BB Circle Squat
reps 8-10 per side
load moderate
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 8-10 per side Moderate Controlled 30s (h:m:s)
2 8-10 per side Moderate Controlled 30s (h:m:s)
3 8-10 per side Moderate Controlled 30s (h:m:s)
UMT
Lateral Lunge to Skip
reps 8 per side
intensity 9
Tempo controlled
Rest 60-90
Set Reps Intensity Tempo Rest
1 8 per side 9 RPE Controlled 60-90 (h:m:s)
2 8 per side 9 RPE Controlled 60-90 (h:m:s)
3 8 per side 9 RPE Controlled 60-90 (h:m:s)