[NL] Leg Power (Accel/Decel) Block

HIIT
Giant Set x 2

This block has the following breakdown:

1. Bulgarian Squat to High Knee – unloaded linear training for acceleration
2. Medial Split Squat Drop and Catch – loaded multi-planar training for deceleration
3. Dynamax Ball Jump Slams – loaded linear training for acceleration
4. Loaded Linear Jump Squat Matrix – loaded linear training for acceleration and deceleration

ULT
Bulgarian Squat to High Knee
reps 6-8 reps per leg
intensity High
Tempo explosive
Rest 60 s
Enhances Unilateral Leg and Hip Power.
Set Reps Intensity Tempo Rest
1 6-8 reps per leg High RPE Explosive 60 s (h:m:s)
2 6-8 reps per leg High RPE Explosive 60 s (h:m:s)

Take 60 s rest after you have completed all the repetitions on both sides.

**You can hold onto a dumbbell in the goblet position for this exercise if you want to add extra load.

The focus is to get as much vertical height as possible, land soft, and use the landing as your pre-load into the next jump.

LMT
Medial Split Squat Drop and Catch
reps 10 per side
load moderate
Tempo fast
Rest 60 s
Develops timing and enhances neuromuscular control in the sagittal transverse planes integrating load.
Set Reps Load Tempo Rest
1 10 per side Moderate Fast 60 s (h:m:s)
2 10 per side Moderate Fast 60 s (h:m:s)

Take 60 s rest after you have completed all the repetitions on both sides.

Focus on the deceleration at the bottom of the exercise - really catch and pause before coming back up.

LLT
Dynamax Ball Jump Slams
reps 10
load moderate
Tempo explosive
Rest 60 s
Set Reps Load Tempo Rest
1 10 Moderate Explosive 60 s (h:m:s)
2 10 Moderate Explosive 60 s (h:m:s)

Take 60 s rest after you have completed all the repetitions.

LLT
Loaded Linear Jump Squat Matrix:
time 30 s
intensity High
Tempo explosive
Rest 90s - 120 s
An explosive lower body exercise that involves coordinating timing in 2 different foot prints or landing positions.
Set Time Intensity Tempo Rest
1 30 s h:m:s High RPE Explosive 90s - 120 s (h:m:s)
2 30 s h:m:s High RPE Explosive 90s - 120 s (h:m:s)

The medicine ball doesn't need to be too heavy - you want to be able to generate some good vertical height in the jumps.

The rest period is long because your legs should feel taxed at the end of the 30 s (if you're going with full-out intensity).