Throughout June we have built some general strength, trying to balance out the body, improve any weak areas, and perhaps put on some muscle mass wherever it's needed. Now in July we begin the process of transforming this strength into usable power with a 4 week block of Max Strength.
Our goal during max strength is to try to increase the weight we are lifting each week. All of our reps will be low, building up to maximal weight. It is actually a myth that max lifting will build muscle mass (or make us gain weight). Keeping the reps below 5 and pushing ourselves to lift as much weight as we can is a crucial step in our strength periodization. Ease into each lift and use warm up sets when necessary. By keeping week 1 efforts in the Medium range we might still get sore but not debilitating, we want to ease into the max phase for the first two sessions.
Remember that in order to have true 'max' lifting efforts rest between sets is important.
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 barley 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
WARM UP: 5 - 30 minites cardio
SESSION
HIP, SHOULDER, GLUTE, CORE ACTIVATION, PLYO
Walking Lunge with Thoracic Stretch
x 10 lunges
Hip Stretch with Thoracic Stretch
x 10 each side
Bosu Band Step
x 30 each side
Opp Hand Opp Leg Bosu Band
x 20 each side
Lateral Step Up Jump
x 5 each leg
x 2 sets
Single Arm Reverse Lunge Step Up Push Press
x 6 each leg
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SUPER SET 1: ( Pair the next two exercises, then rest between sets - 2 mins)
Hex Bar Dead Lift (or regular Dead Lift) x3 sets
week 1: 5 x med
week 2: 4 x heavy
week 3: 3 x heavy
week 4: 3 x Vheavy
Med Ball Squat Throw
x 10
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MAX STRENGTH: (Do not circuit - rest 2 min between sets)
Weighted Dips
week 1: 3 x 4 med
week 2: 3 x 4 heavy
week 3: 3 x 4 heavy
week 4: 4 x 3 Vheavy
Straight Leg Dead Lift
week 1: 3 x 5 med
week 2: 3 x 5 med
week 3: 3 x 5 heavy
week 4: 3 x 5 heavy
Bench Press
week 1: 3 x 4 med
week 2: 3 x 4 heavy
week 3: 3 x 4 heavy
week 4: 4 x 3 Vheavy
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CORE: (circuit 2 - 3 times through, short rest)
BB roll outs
x 6 - 10 (can also do from knees)
BB Rotations
x 10 each side - Medium to heavy weight
Supine Plate Pass (can do on Swiss ball)
x 20 total
TRX roll out to Tricep Extension x 6 - 12
Back Extension Hold (can do on Swiss Ball)
x 60 seconds
