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. Conversion is the ability to get in and out of the position quickly, think plyometrics and the amortization phase, that must be kept at minimum. Because the shorter the amortization phase is, the more plyometrics.
- Rotational Jump, Tilt
- Rotational Shovel/Chop
- Lift to Catch
- Elastic Block
Repetitions: 5 each exercise
Rest: 1 minute after each exercise | 2 minutes after each set
Load: Small Size (Light)
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.