This training technique improves strength, power, endurance, and form.

The TURTLE movements improve strength and form.  Increasing strength is important for preventing injuries.  By increasing the time under tension for your muscles, you are able to make light weight feel heavy.  Also you can really perfect your form.

The CHEETAH movement increases your power and speed.  Explosive or sprint movements are the best ways to improve power and speed.  Go ALL OUT during this part.  This should only last 8-12 seconds.

You can still do this training technique without any equipment.  Body weight squats are a great exercise or you can try doing 1-legged squats (a lot harder than you think).  Also you can jump as high as you can several times instead of the box jumps.

Be sure to check in on some upper body videos soon to come.