This Power workout block will focus on Acceleration, Deceleration and conversion of Plyometric Power. It requires a considerable amount of movement IQ due to the complexity of the exercises. Allow for autonomy and motor learning to happen over the course of the session and future workouts.
4Q Advanced Power Block (jc)
Giant Set
x 3
ULT
ULT- Power-Kneeling G2S land to Box Jump (jc)
time
30s
Tempo
explosive
Rest
30
time
30s
Tempo
explosive
Rest
30
Explode from a kneeling position landing balanced on 2 feet with loaded hips. Immediately convert that position into a box jump
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 30s h:m:s | Explosive | 30 (h:m:s) |
| 2 | 30s h:m:s | Explosive | 30 (h:m:s) |
| 3 | 30s h:m:s | Explosive | 30 (h:m:s) |
LLT
LLT-Power-1 Arm DB Snatch (jc)
time
30s
load
moderate
Tempo
explosive
Rest
30s
time
30s
load
moderate
Tempo
explosive
Rest
30s
Squat down and reach for 1 dumbbell (from the floor or off elevated surface). Grasp and drive up through the hips simultaneously pulling the dumbbell vertically close to the body. Imply a "weightlessness feeling of the Dumbbell to successfully squat and "catch" the dumbbell overhead with arm extended. Stand up to finish the execution.
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30s h:m:s | Moderate | Explosive | 30s (h:m:s) |
| 2 | 30s h:m:s | Moderate | Explosive | 30s (h:m:s) |
| 3 | 30s h:m:s | Moderate | Explosive | 30s (h:m:s) |
UMT
UMT-Power-SL depth drop to lateral bound (jc)
time
30s
Tempo
explosive
Rest
30s
time
30s
Tempo
explosive
Rest
30s
From a low height, step off a box with one leg. Land whole footed in an athletic position with hips back and spine long and lifted. Immediately bound laterally to the other leg.
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 30s h:m:s | Explosive | 30s (h:m:s) |
| 2 | 30s h:m:s | Explosive | 30s (h:m:s) |
| 3 | 30s h:m:s | Explosive | 30s (h:m:s) |
LMT
LMT-Power-Banded 1,2 Crossover to Re-Bound (jc)
time
30s
load
light
Tempo
explosive
Rest
30s
time
30s
load
light
Tempo
explosive
Rest
30s
Secure a long enough (or fix 2 together) band at hip height to a support. Ensure there is enough length in the band(s) to perform a loaded 1,2 cross over step to tension the band and safely receive the recoil. Start in a low athletic position. Step laterally then cross the trail leg over the lead leg and uncross in a "step, 1, 2 pattern". Drive off of the "2" by bounding back to the start position ideally landing with 2 feet or one foot with a "kickstand".
Use fluid rhythm and timing
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30s h:m:s | Light | Explosive | 30s (h:m:s) |
| 2 | 30s h:m:s | Light | Explosive | 30s (h:m:s) |
| 3 | 30s h:m:s | Light | Explosive | 30s (h:m:s) |