1.
MAX EFFORT. Supine Hip Bridge – HEAVY (note he gets to 6 Strong bands)
2.
SPEED STRENGTH. Kirocore Flexline Explosive Stepups
3.
LOADED POWER. Proteus Rotations
4.
UNLOADED POWER. Band Assisted Depth Jumps
After 4 rounds of this 4-set complex, we hit Posterior Chain complex:
1.
Glute Ham Raise
2.
PB SL Russian Hamstring
During this peak power phase, it’s always good to map it with Max Effort Sprinting. Note the timed sprints – 2pt start and Base-Stealing Starts. The 10-20yd split tracking being the most ideal.
Also note the BIOMETRICS are the key in the weight room. Hence the data we get from a power and symmetry standpoint on the Proteus and Flexline is crucial. These biometrics are important to track the Post-Activation Potentiation affect, the Power symmetry, and PEAKING power based on previous phases.