MOVE Power/Strength Maintenance

HIIT
Horizontal Loading

The goal of this block is to maintain explosiveness and work on some accessory strength lifts

LLT
MOVE VIPRPRO Push Press
reps 6-8
load light
Tempo explosive
Rest 60 sec
Set Reps Load Tempo Rest
1 6-8 Light Explosive 60 sec (h:m:s)
2 6-8 Light Explosive 60 sec (h:m:s)

Use Db's or a Bar. Make sure the weight is light so you can move each rep fast.

LLT
MOVE SL KB Swing w/Support
reps 6-8 ea
load moderate
Tempo fast
Rest 60-90 sec
Use a support in the free hand.
Set Reps Load Tempo Rest
1 6-8 ea Moderate Fast 60-90 sec (h:m:s)
2 6-8 ea Moderate Fast 60-90 sec (h:m:s)
MOVE 1/2 Kn Alt. Diagonal Chop
reps 8 ea
load light
Tempo explosive
Rest 60-90 sec
Set Reps Load Tempo Rest
1 8 ea Light Explosive 60-90 sec (h:m:s)
2 8 ea Light Explosive 60-90 sec (h:m:s)

Do 8 with 1 knee down and then 8 with the other knee down. Be fluid but explosive on the way up and controlled when you go down and load up.

LLT
MOVE 1/4 Squat to Calf Raise
reps 12-15
load moderate
Tempo controlled
Rest 60-90 sec
Push through the big toe
Set Reps Load Tempo Rest
1 12-15 Moderate Controlled 60-90 sec (h:m:s)
2 12-15 Moderate Controlled 60-90 sec (h:m:s)