Power #11B

Focuses on explosive hip extension, reactive jumping, and fast force production. Upper body training contrasts bottom-up and top-down movements, reinforcing core stability. Evenly divide athletes into two zones. Completion of work should occur halfway through for ample rest. Athletes remain in zone for 5 rounds then switch on the 6th round creating a 1:50 transition period. Brief athletes on exercises and expectations for smooth class operation. Zone 1 involves KB Reset Swings for maximal output, allowing resets for technique and tension. Broad Jumps focus on strong landing mechanics, with resets for maximal power. Zone 2 prioritises proper bracing and acceleration for overhead pressing. Wallball Slams require full extension at the top for effective downward drive. Weight recommendations:. KB Reset Swing (Heavy). DB Push Press (Moderately Heavy to Heavy). Wallball Slam (Moderately Heavy)