Perform these 4 Power exercises for 20s each in a circuit fashion, resting 40s between exercises. Go all out with each exercise and if you feel like your power output is diminishing, you can increase the rest time to 60-90s. The goal over time is to try and complete 20sets of this routine while maintaining a high power output throughout.
AHHPS HIIT Power 20:40 for 20 Sets
HIIT
Giant Set
x 5
LLT
Explosive Squat Press
time
20s
load
moderate
Tempo
fast
Rest
40s
time
20s
load
moderate
Tempo
fast
Rest
40s
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20s h:m:s | Moderate | Fast | 40s (h:m:s) |
| 2 | 20s h:m:s | Moderate | Fast | 40s (h:m:s) |
| 3 | 20s h:m:s | Moderate | Fast | 40s (h:m:s) |
| 4 | 20s h:m:s | Moderate | Fast | 40s (h:m:s) |
| 5 | 20s h:m:s | Moderate | Fast | 40s (h:m:s) |
Challenge: How many reps can you perform in 20s?
LMT
Rotational Slam
time
20s
load
moderate
Tempo
fast
Rest
40s
time
20s
load
moderate
Tempo
fast
Rest
40s
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20s h:m:s | Moderate | Fast | 40s (h:m:s) |
| 2 | 20s h:m:s | Moderate | Fast | 40s (h:m:s) |
| 3 | 20s h:m:s | Moderate | Fast | 40s (h:m:s) |
| 4 | 20s h:m:s | Moderate | Fast | 40s (h:m:s) |
| 5 | 20s h:m:s | Moderate | Fast | 40s (h:m:s) |
Make sure to alternate sides
ULT
Prone Hand Over the lines Side
time
20s
Tempo
fast
Rest
40s
time
20s
Tempo
fast
Rest
40s
Develops fine motor control at the hands and primes the body for coordinated use of them.
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 20s h:m:s | Fast | 40s (h:m:s) |
| 2 | 20s h:m:s | Fast | 40s (h:m:s) |
| 3 | 20s h:m:s | Fast | 40s (h:m:s) |
| 4 | 20s h:m:s | Fast | 40s (h:m:s) |
| 5 | 20s h:m:s | Fast | 40s (h:m:s) |
UMT
Shuffle w Transverse Breakdown
time
20s
Tempo
fast
Rest
40s
time
20s
Tempo
fast
Rest
40s
Enhances frontal and transverse plane agility in the lateral direction.
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 20s h:m:s | Fast | 40s (h:m:s) |
| 2 | 20s h:m:s | Fast | 40s (h:m:s) |
| 3 | 20s h:m:s | Fast | 40s (h:m:s) |
| 4 | 20s h:m:s | Fast | 40s (h:m:s) |
| 5 | 20s h:m:s | Fast | 40s (h:m:s) |