Power Velocity Strength Day 2

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

Warm up: 5-20 min jog or spin

Activation x 1 no circuit	Week 1	Week 2	Week 3	Week 4
Foam roller chest stretches	as needed	as needed	as needed	as needed
Glute Bridge single leg holds (can add band on knees)	2 x 10 sec each leg for 1 min	2 x 10 sec each leg for 1 min	2 x 10 sec each leg for 1 min	2 x 10 sec each leg for 1 min
quadruped op arm op leg w/ band	x 10 each side (controlled)	x 10 each side (controlled)	x 10 each side (controlled)	x 10 each side (controlled)
Side plank, single leg bridge (from bench)	2 x 10 each side (controlled)	2 x 10 each side (controlled)	2 x 10 each side (controlled)	2 x 10 each side (controlled)
jumping jack fly	2 x 10	2 x 10	2 x 10	2 x 10
Ladder drills	x3 different drills, x3 times	x3 different drills, x3 times	x3 different drills, x3 times	x3 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	Week 4
Bench press (med weight, powerful)	x 6	x 6	x 6	x 6
Swiss ball / med ball throw (light)	x 8	x 8	x 8	x 8

Do each exercise one after the other. Approx. 20 sec rest between exercises. 60-90 sec rest between sets
Velocity triple set #2	Week 1	Week 2	Week 3	Week 4
KB swings or power clean from floor	x 8	x 8	x 8	x 8
band resisted DP retrieval	x 8	x 8	x 8	x 8
broad jump	x 3	x 3	x 3	x 3

General lift	Week 1	Week 2	Week 3	Week 4
BB push press	x 8 med / heavy	x 8 med / heavy	x 8 med / heavy	x 8 med / heavy

Core Circuit 2-3 times through	Week 1	Week 2	Week 3	Week 4
TRX tricept extensions or rocking plank	x 30 - 60 sec	x 30 - 60 sec	x 30 - 60 sec	x 30 - 60 sec
TRX side plank twist	x 15 each side	x 15 each side	x 15 each side	x 15 each side
TRX bridging hip extension	x 6 each side	x 6 each side	x 6 each side	x 6 each side
Med ball bicycles	x 30-60 seconds	x 30-60 seconds	x 30-60 seconds	x 30-60 seconds
Swiss ball single arm plank (or two arm hold)	x 30 sec each arm	x 30 sec each arm	x 30 sec each arm	x 30 sec each arm