velocity Strength Day 2 (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 x 1 no circuit	Week 1	Week 2	Week 3
Pair the following two
Classic band push	2 x15 pushes then 30 sec hold	2 x15 pushes then 30 sec hold	2 x15 pushes then 30 sec hold
monster band classic hold	2 x15 pushes then 30 sec hold	2 x15 pushes then 30 sec hold	2 x15 pushes then 30 sec hold
lateral lunge w/ runners	x 5 each side
Low high cable (can do single leg)	x10 each side
Ladder drills	x4 different drills, x3 times	x4 different drills, x3 times	x4 different drills, x3 times

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 x through
Reverse pull up (fast, dynamic)	x 8	x 8	x 8
Lateral march skate push	x6 each leg	x6 each leg	x6 each leg
Split squat overhead med ball throw	x3 each side dynamic	x3 each side dynamic	x3 each side dynamic