Power #4B

Athletes partner up; half the teams in zone 1, the other half in zone 2. Zone 1 is a SOLO Triplet; pairing reduces chaos during transition. Athletes spend 10 minutes per zone with a 2-minute transition. Athletes only experience each zone once, with both zones running simultaneously. Focus on base strength and unilateral control under fatigue. Targeting upper back strength, grip endurance, and lower body strength/stability. Encourage HEAVIER LOADS; negatives removed, rep count reduced. Zone 1 emphasises posterior chain and shoulder control; RPE 8. DB 1 Arm Row (Heavy). DB High Pull (Moderately Heavy). Zone 2 focuses on unilateral strength/stability and explosive power; RPE 8. Partner 1 does SINGLE LEG STEP UPS on one leg only and then switches to 8x Jump Squats. They will complete other leg when returning to Partner 1 task. Emphasis on driving with the working leg; minimising bounce from the trail leg. KB Hang Single Leg Step Up (Moderately Heavy to Heavy). KB Jumping Goblet Squat (Moderate to Moderately Heavy)