First exercise is a strength exercise- second is a power exercise. First exercise perform in a controlled pace- the second exercise perform explosively. One after another- pay attention to the rest. Do 2 warm up sets on the first exercise to get ready for the working sets.
Lower Body Strength and Power 1
HIIT
Superset
x 7
LLT
BB Back Squat Neutral Stance
reps
12
load
light
Tempo
controlled
Rest
30s
reps
12
load
light
Tempo
controlled
Rest
30s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 12 | Light | Controlled | 30s (h:m:s) |
| 2 | 10 | Moderate | Controlled | 30s (h:m:s) |
| 3 | 8 | Moderate | Controlled | 30s (h:m:s) |
| 4 | 7 | Moderate | Controlled | 30s (h:m:s) |
| 5 | 6 | Heavy | Controlled | 30s (h:m:s) |
| 6 | 5 | Heavy | Controlled | 30s (h:m:s) |
| 7 | 5 | Heavy | Controlled | 30s (h:m:s) |
DBS
LLT
BB Deadlift Neutral Stance
reps
5
load
moderate
Tempo
explosive
Rest
90s
reps
5
load
moderate
Tempo
explosive
Rest
90s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 5 | Moderate | Explosive | 90s (h:m:s) |
| 2 | 5 | Moderate | Explosive | 90s (h:m:s) |
| 3 | 5 | Moderate | Explosive | 90s (h:m:s) |
| 4 | 5 | Moderate | Explosive | 90s (h:m:s) |
| 5 | 5 | Moderate | Explosive | 90s (h:m:s) |
| 6 | 5 | Moderate | Explosive | 90s (h:m:s) |
| 7 | 5 | Moderate | Explosive | 90s (h:m:s) |
DBs