POWER: Acceleration/Deceleration

Power is the ability to rapidly generate high levels of force (rapid change in inertia) in a specific movement pattern. In other words, create a “violent” action. Power drills may be broken down into Accelerations (this is where the muscles ‘act’ through a nervous system action potential, which facilitates an adaptation in quick signalling transmission of a nerve impulse), then to Decelerations (this is where the muscles ‘get acted upon’ in response to an eccentric load. Both motor and neural coordination must be present for success in deceleration, thus making this an important progression)

  1. Tilt kick Acceleration
  2. Tilt kick Deceleration
  3. Prone Push Acceleration
  4. Prone Pull Deceleration
  5. Lateral uppercut Acceleration 
  6. Lateral Uppercut Deceleration

Repetitions: 5 each side
Sets: 3
Rest: 1 minute
Load: Small ViPR PRO

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed