The repetition count is low as you want to exert maximal energy into each and every rep – less is more!
[NL] Power Conversion Set
HIIT
Giant Set
x 3
LLT
Loaded Forward Back Hop to Tuck Jump
reps
5 reps
intensity
High
Tempo
explosive
Rest
60 s
reps
5 reps
intensity
High
Tempo
explosive
Rest
60 s
Primes the body for explosive acceleration with load.
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 5 reps | High RPE | Explosive | 60 s (h:m:s) |
| 2 | 5 reps | High RPE | Explosive | 60 s (h:m:s) |
| 3 | 5 reps | High RPE | Explosive | 60 s (h:m:s) |
Hold a medicine ball or dumbbell if you do not have access to a ViPR.
ULT
Backpedal to Forward Jump
reps
5 reps
intensity
High
Tempo
explosive
Rest
60 s
reps
5 reps
intensity
High
Tempo
explosive
Rest
60 s
Enhances agility and priming acceleration in the front to back directions
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 5 reps | High RPE | Explosive | 60 s (h:m:s) |
| 2 | 5 reps | High RPE | Explosive | 60 s (h:m:s) |
| 3 | 5 reps | High RPE | Explosive | 60 s (h:m:s) |
UMT
Reactive Turn to Touchdown
time
20 s
intensity
High
Tempo
fast
Rest
40 s
time
20 s
intensity
High
Tempo
fast
Rest
40 s
Enhances transverse plane quickness.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 s h:m:s | High RPE | Fast | 40 s (h:m:s) |
| 2 | 20 s h:m:s | High RPE | Fast | 40 s (h:m:s) |
| 3 | 20 s h:m:s | High RPE | Fast | 60 s (h:m:s) |
If you do not workout with a partner, you can still perform the movement pattern on your own cue: "3, 2, 1 - GO!".