MOVE JUMP POWER PRIMER

HIIT
Tri-Set x 2

ISO to produce tons of force
Springy Plyo jumps- quick and explosive. You may need to use hurdles if the benches are too hard.
Drop Jump – Control and then explode off the ground an use rotation

LLT
MOVE – ISO Squat
reps 1
intensity 10
Hold 5 sec
Rest 15s
Try to push the bar into an immovable object. Create tension throughout your body and push as hard as you can.
Set Reps Intensity Hold Rest
1 1 10 RPE 5 sec h:m:s 15s (h:m:s)
2 1 10 RPE 5 sec h:m:s 15s (h:m:s)
ULT
MOVE Bench Pogo/Plyo Jump
reps 8
0
Tempo fast
Rest 15s
Set Reps Tempo Rest
1 8 Fast 15s (h:m:s)
2 8 Fast 15s (h:m:s)

Speed & Height

UMT
MOVE Box Drop Jump to Rotate Jump
reps 3 ea
Tempo controlled
Rest 60s
Set Reps Tempo Rest
1 3 ea Controlled 60s (h:m:s)
2 3 ea Controlled 60s (h:m:s)