Agility Drills 4 (Jack Reynolds)

Science Behind the Plan:

"Agility is about controlled movement transitions," explains Jack. This plan focuses on developing speed, reaction time, and directional change ability through bodyweight drill sequences. The program implements progressive challenge to the neuromuscular system through increasingly complex movement patterns performed at higher speeds.

6-Week Program:

Week 1-2: Agility Foundation

Day 1: ~~d^ (legs, legs, core, arms) - Lower body agility
8 reps × 4 sets per exercise with 30-second active recovery between sets
Day 2: w@_d (chest, back, shoulders, core) - Upper body conditioning
12 reps × 3 sets per exercise
Day 3: ~^~@ (legs, arms, legs, back) - Full body integration
10 reps × 3 sets per exercise
Total volume per week: =584 reps

Week 3-4: Agility Development

Day 1: ~~d^_ (legs, legs, core, arms, shoulders) - Lower body agility
6 reps × 5 sets per exercise with 20-second active recovery between sets
Day 2: w@_d (chest, back, shoulders, core) - Upper body conditioning
15 reps × 3 sets per exercise
Day 3: ~^~@d (legs, arms, legs, back, core) - Full body integration
12 reps × 3 sets per exercise
Total volume per week: =636 reps

Week 5-6: Agility Mastery

Day 1: ~~d^_ (legs, legs, core, arms, shoulders) - Lower body agility
5 reps × 6 sets per exercise with 15-second active recovery between sets
Day 2: w@_d (chest, back, shoulders, core) - Upper body conditioning
18 reps × 3 sets per exercise
Day 3: ~^~@d (legs, arms, legs, back, core) - Full body integration
15 reps × 3 sets per exercise
Total volume per week: =684 reps

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