NF Wiktor – AHHPS Agile Strength + Plyometrics

HIIT
Circuit x 3

1. Squat x 5 reps /x 3-4 set
+plank fitball

LLT
Long Arm KB Swings
reps 12
load heavy
Tempo controlled
Rest 60-90s
Set Reps Load Tempo Rest
1 12 Heavy Controlled 60-90s (h:m:s)
2 12 Heavy Controlled 60-90s (h:m:s)
3 12 Heavy Controlled 60-90s (h:m:s)
ULT
Forward Back Hop to Tuck Jump
reps 8-10
Tempo explosive
Rest 60-90s
Primes the body for explosive acceleration.
Set Reps Tempo Rest
1 8-10 Explosive 60-90s (h:m:s)
2 8-10 Explosive 60-90s (h:m:s)
3 8-10 Explosive 60-90s (h:m:s)
LMT
KB Pivot Swing
reps 12
load heavy
Tempo controlled
Rest 60-90s
Set Reps Load Tempo Rest
1 12 Heavy Controlled 60-90s (h:m:s)
2 12 Heavy Controlled 60-90s (h:m:s)
3 12 Heavy Controlled 60-90s (h:m:s)
UMT
SL Rotational Broad Jump
reps 5 each
Tempo explosive
Rest 60-90s
Develops agility and enhances neuromuscular control at impact in the transverse plane.
Set Reps Tempo Rest
1 5 each Explosive 60-90s (h:m:s)
2 5 each Explosive 60-90s (h:m:s)
3 5 each Explosive 60-90s (h:m:s)
LMT
Alternating KB Swings Narrow
time 12
load heavy
Tempo controlled
Rest 60-90s
This Exercise is LMT due to the amount of rotation and front plane movement.
Set Time Load Tempo Rest
1 12 h:m:s Heavy Controlled 60-90s (h:m:s)
2 12 h:m:s Heavy Controlled 60-90s (h:m:s)
3 12 h:m:s Heavy Controlled 60-90s (h:m:s)
UMT
Plyo Skater
reps 5 each
load light
Tempo explosive
Rest 60-90s
Develops dynamic balance and agility in the frontal plane.
Set Reps Load Tempo Rest
1 5 each Light Explosive 60-90s (h:m:s)
2 5 each Light Explosive 60-90s (h:m:s)
3 5 each Light Explosive 60-90s (h:m:s)