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
x 15
Split Squat Rotation
x 15 each side
Band Step on Dyno Disk
x 60 seconds each leg
Lateral Skate Jump with Band
x 10 each way
Box Jump
x 4
x 2 sets
Reverse Lunge to Step Up
x 4 each leg
x 2 sets
DB Squat Jump
x 4
x 2 sets
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(U16 athletes can do all exercises but keep lifts medium - weight 8 - 12 reps to continue building general strength)
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 Slams
x 15 fast
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MAX STRENGTH: (Do not circuit - rest 2 min between sets)
(U16 athletes can do all exercises but keep lifts medium - weight 8 - 12 reps to continue building general strength)
Weighted Pull- up
week 1: 3 x 5 medweek 2: 3 x 4 heavy
week 3: 3 x 4 heavy
week 4: 4 x 4 Vheavy
Back Squat
week 1: 3 x 4 med
week 2: 3 x 4 heavy
week 3: 3 x 4 heavy
week 4: 4 x 4 Vheavy
BB Single Arm Single Leg Row (each arm)
week 1: 3 x 4 med
week 2: 3 x 4 heavy
week 3: 3 x 4 heavy
week 4: 4 x 4 Vheavy
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CORE: (circuit 2 - 3 times through, short rest)
Weighted Front Plank
x 30 seconds (medium to heavy weight)
Roman Chair Sit Up (can also use Swiss ball)
x 10 (medium to heavy weight)
Supine Arms Over Head (can also use Swiss ball)
x 12 (right arm, left arm, both arms = 1)
TRX Hip Dip
x 15 each side
Single Leg Lowers
x 60 seconds
