These exercises are very demanding on your system and part of helping you become more explosive and powerful. The objective is to perform them with maximum quality and effort levels as high as possible. This is not a conditioning workout so do not rush your recovery
MOVE Block 1- Day 5 – Top End Speed/Plyo/Lateral Speed (Dogan @Home)
Horizontal Loading
ULT
MOVE Fly-In Sprint
reps
1
distance_m
10m
Tempo
explosive
Rest
90-120 sec
reps
1
distance_m
10m
Tempo
explosive
Rest
90-120 sec
A fly-in sprint is one that builds up speed over a set distance (5,10,15,20 yards) before running a specified distance
| Set | Reps | Distance | Tempo | Rest |
|---|---|---|---|---|
| 1 | 1 | 10m m | Explosive | 90-120 sec (h:m:s) |
| 2 | 1 | 10m m | Explosive | (h:m:s) |
| 3 | 1 | 10m m | Explosive | (h:m:s) |
| 4 | 1 | 10m m | Explosive | (h:m:s) |
| 5 | 1 | 10m m | Explosive | (h:m:s) |
ULT
MOVE 2-Leg Pogo (Intense)
time
8 sec
Tempo
explosive
Rest
60-90 sec
time
8 sec
Tempo
explosive
Rest
60-90 sec
Minimal Knee and Hip Bend, Maximal Quickness and Height. Try not to point the toes downward. Drive the hips up.
*To help with coordination, start with some slow arm circles and Kn & Hip rhythm before starting.
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 8 sec h:m:s | Explosive | 60-90 sec (h:m:s) |
| 2 | 8 sec h:m:s | Explosive | 60-90 sec (h:m:s) |