Since most of us are still without a gym to use we will focus on garage style strength for the next few weeks.
Our yearly periodization for strength training will roughly flow like this:
General Strength phase 1: 4 weeks
General Strength phase 2: 4 weeks
Max strength phase 1: 4 weeks
Max strength phase 2: 4 weeks
Power strength phase 1: 4 weeks
Power velocity phase: 4 weeks
Max strength phase 3: 4 weeks
Power strength phase 2: 4 weeks
Velocity strength: 4 weeks
Maintenance Strength: Mix of general, max, power, and velocity
May Strength - General Strength phase 1
Warm up: 10 - 20 min jog or spin
Downward dog to spider: 8 each side
Lunge and reach: 10 each leg
Fire hydrant holds: 60 seconds each leg (x2 on weeks 2-4)
Big I's and Y's: 20 each arm
Runner pallof press: 10 each leg
Jump rope: 30 seconds each exercise
Drop jump and hold: 6 jumps (2 sets)
GENERAL:
Lower body circuit:
2-3x through weeks 1 and 2
3-4x through weeks 3 and 4
Lateral lunge w/ single leg squat: 10 -12 each leg
Walking lunge: 10 each leg
Bridging hamstring curl: 12 each leg
Upper body circuit
2-3x through weeks 1 and 2
3-4x through weeks 3 and 4
Push up:
week 1: 3 x few reps below max
week 2: 2 sets below max, 1 set to max
week 3: 1 set below max, 2 sets to max (add weight if over 30 reps)
week 4: 2 set below max, 2 sets to max (add weight if over 30 reps)
Pull up:
week 1: 3 x few reps below max
week 2: 2 sets below max, 1 set to max
week 3: 1 set below max, 2 sets to max (add weight if over 30 reps)
week 4: 2 set below max, 2 sets to max (add weight if over 30 reps)
Shoulder external rotation w/ runner hold: 3 sets of 15 each arm
CORE:
2-3 times through weeks 1 and 2
3-4 times through weeks 3 and 4
Side plank Jane Fondas: 15 each side
Super man holds with band: 15 holds
Front plank band row: 15 each arm
Front bridge cable pull: 15 each arm
Quadruped break-dancers: 15 total
