This week we’ll explore conversion-based Power, i.e. Speed, Agility, Plyometrics, and Quickness. You can really combine these forms of conversion in many ways. In this example, you’ll see we chose to combine 2 types of conversion in one session (Days 1, 2 and 4) and incorporate all 4 subthemes on Day 6.

For warm ups, you’ll notice I’ve added extra excitation drills to help with the rapid turning on and off required with efficient power production. Specifically, one excitation drill for the Foot/Ankle, one for the Hip, and one for the Core.