[NL-SW] Power (Acceleration, Deceleration, & Conversion)

HIIT
Giant Set x 2
ULT
[NL] Line Cross-Over Fast Feet
time 3 x 15 s
intensity High
Tempo fast
Rest 30 s
Set Time Intensity Tempo Rest
1 3 x 15 s h:m:s High RPE Fast 30 s (h:m:s)
2 3 x 15 s h:m:s High RPE Fast 30 s (h:m:s)

Work:Rest ratio is 1:2 (i.e. work 15 seconds and rest 30 seconds - this should permit some heart rate recovery, but you may still feel like your breathing rate is elevated, slightly.

UMT
Zig Zag Get Up
reps 5 per side
intensity High
Tempo explosive
Rest 60 s
Set Reps Intensity Tempo Rest
1 5 per side High RPE Explosive 60 s (h:m:s)
2 5 per side High RPE Explosive 60 s (h:m:s)
UMT
Rotational Jop
reps 6 per leg
intensity High
Tempo explosive
Rest 40 s
2 foot take off - one foot landing = JOP
Set Reps Intensity Tempo Rest
1 6 per leg High RPE Explosive 40 s (h:m:s)
2 6 per leg High RPE Explosive 40 s (h:m:s)

Focus on the landing (ie. deceleration). Hold each landing for 2 s.

LLT
[NL] MB Quick Drops with Catch
reps 8
load moderate
Tempo fast
Rest 60 s
Deceleration training paired with an upper-body task to increase overall whole-body coordination.
Set Reps Load Tempo Rest
1 8 Moderate Fast 60 s (h:m:s)
2 8 Moderate Fast 60 s (h:m:s)

Make sure the Medicine Ball is not so heavy that it negatively affects your upper body posture.
Use a dumbbell if you do not have a medicine ball.

Use a dumbbell if needed.