[NL] Power (Acceleration, Deceleration, & Conversion)

HIIT
Giant Set x 2

The first two exercises that focus on acceleration and deceleration have a longer rest interval of 60 s – please maintain this interval to ensure you have enough recovery to perform with very high intensity.

The the last two exercises focus more on conversion – i.e. speed, agility and quickness. The interval for these exercises is shorter to also challenge your metabolic conditioning (i.e. heart rate and respiration rate).

UMT
Zig Zag Get Up
reps 5 per side
intensity High
Tempo explosive
Rest 60 s
Set Reps Intensity Tempo Rest
1 5 per side High RPE Explosive 60 s (h:m:s)
2 5 per side High RPE Explosive 60 s (h:m:s)
LLT
[NL] MB Quick Drops with Catch
reps 8
load moderate
Tempo fast
Rest 60 s
Deceleration training paired with an upper-body task to increase overall whole-body coordination.
Set Reps Load Tempo Rest
1 8 Moderate Fast 60 s (h:m:s)
2 8 Moderate Fast 60 s (h:m:s)

Make sure the Medicine Ball is not so heavy that it negatively affects your upper body posture.

LMT
Wall Medicine Ball Shuffle
time 20 s
intensity High
Tempo fast
Rest 40 s
Perform a shuffling movement while simultaneously tossing the MB at the wall in an arc, passing the ball to yourself. Timing is everything.
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)

Work:Rest ratio is 1:2 (i.e. work 20 seconds and rest 40 seconds - this is a challenging ratio but be strict to follow it!

LLT
ViPR PRO Pre-Position, In-Out Fast Feet
time 20 s
intensity High
Tempo fast
Rest 40 s
Enhances single leg quickness and coordination while loaded
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)

If you do not have access to a ViPR, use a medicine ball or dumbbell in its place.