Master's velocity Strength - Day 1 (3-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

Aerobic warm up: 5-15 min

Activation x1 no circuit	Week 1	Week 2	Week 3
Band hip extension / abduction (light band)	x 12 each side	x 12 each side	x 12 each side
Childs pose w/ twist	x 10 each side	x 10 each side	x 10 each side
Kneeling cable row / overhead press (light)	x6 each leg	x6 each leg	x6 each leg
Single leg lowers	45 sec slow	45 sec slow	45 sec slow
Cable classic strides	x 15 each leg	x 15 each leg	x 15 each leg
Jump Rope	3 x 30 seconds	3 x 30 seconds	3 x 30 seconds
Jump Rope high knees	3 x 30 seconds	3 x 30 seconds	3 x 30 seconds

Do each exercise one after the other. Approx. 20 sec rest between exercises. 1-2 min rest between sets
Velocity triple set #1	Week 1	Week 2	Week 3
	2-3 x through	3 x through	3-4 x through
Bench press - light fast	x 8 (med)	x 8 (med)	x 8 (med)
jump pull up	x 6-10	x 8	x 8
Med ball lateral box shuffle	x 8 total	x 8 total	x 8 total

Velocity triple set #2	Week 1	Week 2	Week 3
	2-3 x through	3 x through	3-4 x through
Med ball squat throw underhand	x 8	x 8	x 8
Depth jump pogo w/ alternating foot tap	x 5 each leg (10 total)	x 5 each leg (10 total)	x 5 each leg (10 total)
dynamic dips (use assistance band if needed)	x 8-10 fast	x 8-10 fast	x 8-10 fast