[NL-SW] Phase 2: Quickness Tri-Set

HIIT
Tri-Set x 3

This block of 3 exercises is targeting agility and quickness. Pay close attention to the work interval (e.g. 10 s) and rest interval time (e.g. 30 s). The work interval is shorter in duration but intended to be done at 100% intensity (otherwise, you won’t be working on the speed of the movement!). The rest interval is long enough for some recovery, but you will feel your heart rate doesn’t fully recover between sets (which means you also get some conditioning incorporated).

LLT
Band Resisted Quick Feet
time 20 s
intensity 10 out of 10
Tempo fast
Rest 20 s
Develops positional stability and enhances quickness and coordination at the feet.
Set Time Intensity Tempo Rest
1 20 s h:m:s 10 Out Of 10 RPE Fast 20 s (h:m:s)
2 20 s h:m:s 10 Out Of 10 RPE Fast 20 s (h:m:s)
3 20 s h:m:s 10 Out Of 10 RPE Fast 20 s (h:m:s)

"Run" as quickly as you can on the spot with resistance from behind. Drive the arms from the shoulders to help drive the legs.

UMT
Rotational 1-Ins
time 20 s
intensity 10 out of 10
Tempo fast
Rest 40 s
Enhances rotational quickness, fine motor control and coordination between the upper and lower body.
Set Time Intensity Tempo Rest
1 20 s h:m:s 10 Out Of 10 RPE Fast 40 s (h:m:s)
2 20 s h:m:s 10 Out Of 10 RPE Fast 40 s (h:m:s)
3 20 s h:m:s 10 Out Of 10 RPE Fast 40 s (h:m:s)

Use tape on the floor to mark out the shape.

LMT
Loaded OH Lateral Quick Jumps
time 15 s
intensity 10 out of 10
Tempo fast
Rest 30 s
Enhances quickness and motor control in the feet in the lateral direction while under load.
Set Time Intensity Tempo Rest
1 15 s h:m:s 10 Out Of 10 RPE Fast 30 s (h:m:s)
2 15 s h:m:s 10 Out Of 10 RPE Fast 30 s (h:m:s)
3 15 s h:m:s 10 Out Of 10 RPE Fast 30 s (h:m:s)

Use a light load overhead (e.g. 5-10 lbs). Hold dumbbell if you do not have a medicine ball.