[NL-SW] Power (Acceleration, Deceleration, & Conversion) – Phase 2

HIIT
Tri-Set x 3
ULT
Bulgarian Squat to High Knee
reps 5 per side
intensity High
Tempo explosive
Rest 60 s
Enhances Unilateral Leg and Hip Power.
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)
3 5 per side High RPE Explosive 60 s (h:m:s)
ULT
Forward Back Hop to Tuck Jump
reps 5 reps
intensity High
Tempo explosive
Rest 60 s
Primes the body for explosive acceleration.
Set Reps Intensity Tempo Rest
1 5 reps High RPE Explosive 60 s (h:m:s)
2 5 reps High RPE Explosive 60 s (h:m:s)
3 5 reps High RPE Explosive 60 s (h:m:s)

Focus on the landing (ie. deceleration). Hold each landing for 2 s.

UMT
Shuffle w Transverse Breakdown
time 3 x 15 s
intensity High
Tempo fast
Rest 30 s
Enhances frontal and transverse plane agility in the lateral direction.
Set Time Intensity Tempo Rest
1 3 x 15 s h:m:s High RPE Fast 30 s (h:m:s)
2 3 x 15 s h:m:s High RPE Fast 30 s (h:m:s)
3 3 x 15 s h:m:s High RPE Fast 30 s (h:m:s)

A smaller space will still work. Aim to have at least 3 shuffles between cones, but if you have room for 5-6 shuffles, that's great, as well.

Work:Rest ratio is 1:2 (i.e. work 15 seconds and rest 30 seconds - this should permit some heart rate recovery, but you may still feel like your breathing rate is elevated, slightly.