Power (SAQ) block for a recreational athlete with ability in accel/decel power and adequate tissue tolerance.
Power block: Conversion/SAQ – Unloaded
Tri-Set
x 3
UMT
Shuffle Sprint
reps
6
time
10 sec
Tempo
fast
Rest
1 min
reps
6
time
10 sec
Tempo
fast
Rest
1 min
Enhances frontal plane speed and acceleration
| Set | Reps | Time | Tempo | Rest |
|---|---|---|---|---|
| 1 | 6 | 10 Sec h:m:s | Fast | 1 min (h:m:s) |
| 2 | 6 | 10 Sec h:m:s | Fast | 1 min (h:m:s) |
| 3 | 6 | 10 Sec h:m:s | Fast | 1 min (h:m:s) |
UMT
Skater
reps
10 round trip
intensity
80
Tempo
fast
Rest
1 min
reps
10 round trip
intensity
80
Tempo
fast
Rest
1 min
An explosive leg exercise that supports dynamic balance and agility in the frontal plane
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 round trip | 80 RPE | Fast | 1 min (h:m:s) |
| 2 | 10 round trip | 80 RPE | Fast | 1 min (h:m:s) |
| 3 | 10 round trip | 80 RPE | Fast | 1 min (h:m:s) |
UMT
SL Rotational Broad Jump
reps
10 round trip
intensity
80
Tempo
explosive
Rest
1 min
reps
10 round trip
intensity
80
Tempo
explosive
Rest
1 min
Develops agility and enhances neuromuscular control at impact in the transverse plane.
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 round trip | 80 RPE | Explosive | 1 min (h:m:s) |
| 2 | 10 round trip | 80 RPE | Explosive | 1 min (h:m:s) |
| 3 | 10 round trip | 80 RPE | Explosive | 1 min (h:m:s) |