Power #1A

Start with squat work, followed by deadlift work. If equipment is limited, split the class into two zones. Set clock for 75s work, 0s rest; total 13 rounds. Each zone consists of 6 rounds of 75s work and rest. Switch zones after 6 rounds during the final rest period. The 7th round serves as a transition between zones. This is the first week of a 4-week progression; encourage heavy lifting. The superset targets the same muscle in different ways. Athletes will increase rep schemes weekly. Each zone gets approximately 7.5 minutes; aim for 20-40 seconds rest per set. Focus on control and muscle tension, not speed. Training Objective: Zone 1 focuses on core, quad, and glute strength with squats and plyometrics. Zone 2 develops shoulder, chest, and tricep strength with two push movements. Weight Recommendations: Zone 1 - Heavy; Zone 2 - Medium to Medium Heavy