Leg Strength blended with Power

Horizontal Loading
ULT
Power – 2 Out 2 Ins
time 10-20
Tempo explosive
Rest 10s
Enhances quickness and motor control with the feet while priming the body for explosive movement.
Set Time Tempo Rest
1 10-20 h:m:s Explosive 10s (h:m:s)
2 10-20 h:m:s Explosive 10s (h:m:s)
3 10-20 h:m:s Explosive 10s (h:m:s)
4 10-20 h:m:s Explosive 10s (h:m:s)

2-4 sets, progress to highest vol as you build up work capacity

LESS IS MORE when you start

LMT
Med Ball Side Lunge Twist
reps 4-6 each
load moderate
Tempo controlled
Rest 60s
Set Reps Load Tempo Rest
1 4-6 each Moderate Controlled 60s (h:m:s)
2 4-6 each Moderate Controlled 60s (h:m:s)
3 4-6 each Moderate Controlled 60s (h:m:s)
4 4-6 each Moderate Controlled 60s (h:m:s)
LLT
Smith Machine Squat [MC]
reps 10
intensity 7-8
Tempo controlled
Rest 90-120 sec
Set Reps Intensity Tempo Rest
1 10 7-8 RPE Controlled 90-120 sec (h:m:s)
2 8 7-8 RPE Controlled 90-120 sec (h:m:s)
3 6 7-8 RPE Controlled 90-120 sec (h:m:s)

2-4 sets, progress to highest vol as you build up work capacity

LESS IS MORE when you start

LLT
Single Leg RDL [JN]
reps 8-10 each
load moderate
Tempo controlled
Rest 60-90 sec
Set Reps Load Tempo Rest
1 8-10 each Moderate Controlled 60-90 sec (h:m:s)
2 8-10 each Moderate Controlled 60-90 sec (h:m:s)
3 8-10 each Moderate Controlled 60-90 sec (h:m:s)