[NL-SW] Power Decel/Accel Tri-Set

SIIT
Giant Set x 3

The focus is deceleration AND acceleration. The deceleration helps you stop quickly while the acceleration works on your ability to start quickly (often when needing to change direction).

The movement should be performed with high intensity.

Deceleration training is key for injury-prevention (i.e. ACL tears), as well as improving your ability to stop and change direction quickly.

Acceleration training will add the missing piece of the puzzle (i.e. once you have stopped, you need to be able to quickly change direction and have a quick and explosive start).

If you do not have a medicine ball – use a light dumbbell, instead.

UMT
3-Count Skater Hold
reps 6 reps (18 bounds total)
intensity 10 out of 10 w/ bounds
Tempo explosive
Rest 60 s
Develop agility and neuromuscular control in the frontal transverse plane.
Set Reps Intensity Tempo Rest
1 6 reps (18 bounds total) 10 Out Of 10 W/ Bounds RPE Explosive 60 s (h:m:s)
2 6 reps (18 bounds total) 10 Out Of 10 W/ Bounds RPE Explosive 60 s (h:m:s)
3 6 reps (18 bounds total) 10 Out Of 10 W/ Bounds RPE Explosive 60 s (h:m:s)
LMT
Rotational Split Clean
reps 5 per side
load light
Tempo explosive
Rest 60 s
Set Reps Load Tempo Rest
1 5 per side Light Explosive 60 s (h:m:s)
2 5 per leg Heavy Explosive 60 s (h:m:s)
3 5 per leg Heavy Explosive 60 s (h:m:s)

Hold something light - e.g. 5/8/10 lb per hand.

First and foremost, you want speed behind the movement. The load you choose should not slow your movement down.

ULT
Backpedal to Forward Jump
reps 4 per leg
intensity 10 out of 10
Tempo explosive
Rest 60 s
Enhances agility and priming acceleration in the front to back directions
Set Reps Intensity Tempo Rest
1 4 per leg 10 Out Of 10 RPE Explosive 60 s (h:m:s)
2 4 per leg 10 Out Of 10 RPE Explosive 60 s (h:m:s)
3 4 per leg 10 Out Of 10 RPE Explosive 60 s (h:m:s)

Focus on the change of direction from backwards to forwards.

Alternate which leg starts forward.