In season strength plans follow a non-linear periodization. This means we rotate through three different plans in order to continuously build and maintain general / max strength, power, and velocity. The strength routine recommendation will depend on what the focus is for the week. It's common to pair power/velocity strength on race weeks and use the general / max routines on non-race weeks. This year we also have a handy non-gym routine which is great for athletes when they are traveling to races or during taper or peaking weeks.
As a reminder our RPE weight scale is as follows:
Light: technique focus. controlled movement. won't be sore the next day
Medium: challenging but can complete all reps and all sets with perfect technique
Heavy: Can barely compete the last rep in each set
Vheavy: Maxed out. Likely needs a spot to finish the last rep
Dynamic: Light but quick, precise movements. Lifting as quick as you can
Aerobic Warm up: 5-15 min
*** superset - Pair the exercises below. 20-30 seconds rest between exercises. Then rest 1 min, between sets | | | | |
| Super Set x 3 | | | | |
| Weighted pull up | x 4 med/heavy | | | |
| Med ball jump slam | x 8 | |
