Practice “putting on the brakes”. This workout block exposes the body to linear and multi-planar forces that you want to stop as QUICKLY as possible. Most non-contact injuries occur during deceleration; therefore, by training deceleration first in a controlled environment, you will more likely react better in an unpredictable environment such as sport or life, bulletproofing your body.
[NL] Deceleration Giant Set
HIIT
Giant Set
x 2
LLT
MB Plyo Broad Jump
reps
5 reps
Tempo
explosive
Rest
60 s
reps
5 reps
Tempo
explosive
Rest
60 s
Enhances acceleration and neuromuscular control in the sagittal plane and forward direction with load.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5 reps | Explosive | 60 s (h:m:s) |
| 2 | 5 reps | Explosive | 60 s (h:m:s) |
UMT
Rotational Side Lunge Catch
reps
5 per leg
Tempo
explosive
Rest
60 s
reps
5 per leg
Tempo
explosive
Rest
60 s
Enhance neuromuscular control through the transverse plane in the lateral direction
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5 per leg | Explosive | 60 s (h:m:s) |
| 2 | 5 per leg | Explosive | 60 s (h:m:s) |
UMT
[NL] Transverse Split Squat Quick Drops
reps
10 reps (5 per side)
Tempo
fast
Rest
60 s
reps
10 reps (5 per side)
Tempo
fast
Rest
60 s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 reps (5 per side) | Fast | 60 s (h:m:s) |
| 2 | 10 reps (5 per side) | Fast | 60 s (h:m:s) |
Work on 'sticking' and holding at the bottom.
ULT
3-Count Prisoner Split Hold
reps
5 per side
Tempo
fast
Rest
1-2min
reps
5 per side
Tempo
fast
Rest
1-2min
Develop agility and neuromuscular control at impact.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5 per side | Fast | 1-2min (h:m:s) |
| 2 | 5 per side | Fast | 1-2min (h:m:s) |
Take an additional minute rest at the end of this exercise before you start the second set if you want/need the recovery.