Phase 1: QTa
Quick Twitch A - Max Effort
Quick Twitch A - Max Effort
Complete the exercises (and rest) in each block, in order, for the number of sets stated.
BLOCK A
A1: Prisoner Rear Foot Elevated Split squat
A1: Prisoner Rear Foot Elevated Split squat
Reps: 5 x side
Tempo: 0-5-0
REST 30s
A2: Step Up Jump
A2: Step Up Jump
Reps: 3 x side
Tempo: N/A
A3: Towel body Saw
A3: Towel body Saw
Reps: 8
Tempo: 1-0-0
REST 60s
COMPLETE 4 SETS OF A BLOCK (WEEK 1) OR 5 SETS (WEEK 2)
BEFORE MOVING ON TO B BLOCK
BLOCK B
B1: 1-leg feet elvated hip lift
B1: 1-leg feet elvated hip lift
Reps: 5 x side
Tempo: 0-5-0
REST 30s
B2: standing wall anti-rotation press hold
B2: standing wall anti-rotation press hold
Reps: 20 secs per side
Tempo: N/A
REST 60s
COMPLETE 4 SETS (WEEK 1) OR 5 SETS (WEEKS 2)
BEFORE MOVING ON TO C BLOCK
BLOCK C
C1: Chin Up
C1: Chin Up
Reps: 4
Tempo: 0-5-0
REST 30s
C2: Towel Lateral Lunge to cross behind
C2: Towel Lateral Lunge to cross behind
Reps: 8 per side
Tempo: 1-0-0
REST 60s
COMPLETE 3 SETS (WEEK 1) OR 4 SETS (WEEKS 2)
BEFORE MOVING ON TO CONDITIONING
CONDITIONING
Hill Sprint or Alt continuous split Jumps
Hill Sprint or Alt continuous split Jumps
Reps: 8 (week 1); 9 (week 2)
Tempo: 10 seconds
REST 50s Between Reps
3 mins Before Cool Down