Pick four to ten different moves (depending on how long you want the entire drill to last). The following example will be for 5 different moves. Tension should increase slightly for each move as the time decreases and vice versa (tension is described in terms of percentage ranging from low to high as 0% to 100%).

Perform each move for 60 seconds:

- Seated climb 50%
- Seated sprint 30%
- Jumps 40%
- Standing climb 60%
- Standing sprint 60%

Perform each move for 45 seconds:

- Seated climb 55%
- Seated sprint 35%
- Jumps 45%
- Standing climb 65%
- Standing sprint 65%

Perform each move for 30 seconds:

- Seated climb 60%
- Seated sprint 40%
- Jumps 50%
- Standing climb 70%
- Standing sprint 70%

Perform each move for 15 seconds:

- Seated climb 65%
- Seated sprint 45%
- Jumps 55%
- Standing climb 75%
- Standing sprint 75%

Repeat same sequence backwards with the same drills at the same tensions (i.e., start with 15 seconds, then 30 seconds, then 45 seconds, and end with 60 seconds).

Added by Jill Chamberlain at 9:41 PM on Friday, September 13, 2002 EDT. Add to favorites (view favorites)

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From: Gilbert, Arizona (USA)