Masters Power Strength (6-week program)

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 


Activation circuit x2Week 1Week 2Week 3Week 4Week 5Week 6
Stick split squat rotationsx 10 each sidex 10 each sidex 10 each sidex 10 each sidex 10 each sidex 10 each side
Stick overhead squat x 10 x 10 x 10 x 10 x 10 x 10 
Hip flexor stretch w/ rotation8-10 each side8-10 each side8-10 each side8-10 each side8-10 each side8-10 each side
Staggered skate push2 x10 each side2 x 10 each side2 x 10 each side2 x 10 each side2 x 10 each side2 x 10 each side
Skierg w/ band holdx 30 sec each side45 sec each side45 sec each side45 sec each side45 sec each side45 sec each side
Plyo circuit x2Week 1Week 2Week 3Week 4Week 5Week 6
A skip2 x 10 meters2 x 10 meters2 x 10 meters2 x 10 meters2 x 10 meters2 x 10 meters
Multilateral plate hop2 x 10 each leg2 x 10 each leg2 x 10 each leg2 x 10 each leg2 x 10 each leg2 x 10 each leg
single leg hop2 x 5 each leg x 5 each leg x 5 each leg x 5 each leg x 5 each leg x 5 each leg 

super sets: Go directly from the fist exercise in the set to the second without rest. Rest 1:30-2 min between super sets.

Super Set 1 x3 setsWeek 1Week 2Week 3Week 4Week 5Week 6
DB lat pullover knees to chestx 8 medx8 medx8 medx8 med heavyx8 med heavy x8 med heavy
Skierg fast (or med ball slam)x10x10x10x10x10x10

Super Set 2 x3 setsWeek 1Week 2Week 3Week 4Week 5Week 6
KB or DB Reverse lunge Push Press3 x 6 each side3 x 6 each side3 x 6 each side3 x 6 each side3 x 6 each side3 x 6 each side
Skip for height x 6 each legx 6 each legx 6 each legx 6 each legx 6 each legx 6 each leg

Core - circuit 2-3 timesWeek 1Week 2Week 3Week 4Week 5Week 6
Kneeling pallof w/ leg raise rotationx 10-12 each side slowx 10-12 each side slowx 10-12 each side slowx 10-12 each side slowx 10-12 each side slowx 10-12 each side slow
Plank knee to elbowx16 totalx16 totalx20 totalx20 totalx20 totalx20 total
Kneeling plate raise x12 each side medx12 each side medx12 each side medx12 each side medx12 each side medx12 each side med
Nordie hip upsx15x20x20x20x30x30
Weighted front plank30 sec heavy30 sec heavy30 sec heavy30 sec heavy30 sec heavy30 sec heavy


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