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, which must be kept at a 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.