Power Accel/Decel

SIIT
Giant Set x 4

Power is defined as the total energy transferred in any given time. This block highlights unloaded linear and 3-D acceleration & deceleration strength. The goal is to move as quickly as possible in multiple planes of movement. Stay relaxed and think quickly!

Quickness requires rapid nerve conduction requiring a high amount of sodium and potassium ions, extended periods of recovery are required for the reconsolidation of these ions ( CA+, K), as well as tissue rehydration. Work/Rest ratio 1:6 if it takes approximately 45-seconds to a minute to complete both drills rest approximately 5-6 minutes!

ULT
3-count prisoner split hold
reps 3-5
Tempo controlled
Set Reps Tempo
1 3-5 Controlled
2 3-5 Controlled
3 3-5 Controlled
4 3-5 Controlled
UMT
Sl Rotational broad jump
reps 3-5
Tempo explosive
Rest 2-4:00 min
Set Reps Tempo Rest
1 3-5 Explosive 2-4:00 min (h:m:s)
2 3-5 Explosive 3-4:00 min (h:m:s)
3 3-5 Explosive 3-4:00 min (h:m:s)
4 3-5 Explosive 3-4:00 min (h:m:s)
UMT
Plyo Skater
reps 4-5
Tempo explosive
Set Reps Tempo
1 4-5 Explosive
2 4-5 Explosive
3 4-5 Explosive
4 4-5 Explosive
UMT
3-point 1/2 kneeling lateral bound w/hold
reps 4-5
Tempo controlled
Rest 3-4 min
Set Reps Tempo Rest
1 4-5 Controlled 3-4 min (h:m:s)
2 4-5 Controlled 3-4 min (h:m:s)
3 4-5 Controlled 3-4 min (h:m:s)
4 4-5 Controlled 3-4 min (h:m:s)