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
JUNIOR ATHLETES: Max strength is not appropriate for most U18 athletes. Mature athletes who are muscularly developed will benefit. Athletes that still need to build substantial general strength should keep the weights moderate or use body weight. The plan below can still be used as a guide just keep the weight lower and focus on technique, stability, and quality movement. Reps can be increased to the 5-10 range in some instances for better general strength development.
Warm up: 5-20 min spin or jog
| Plyos (can circuit) | rest 30sec - 1 min between sets | | | |
| Forward pogo | 3 x 10 | 3 x 10 | 3 x 10 | 3 x 10 |
| Lateral march w/ push | 3 x 6-8 each leg | 3 x 6-8 each leg | 3 x 6-8 each leg | 3 x 6-8 each leg |
| single leg hop | 3 x 6 each leg | 3 x 6 each leg | 3 x 6 each leg | 3 x 6 each leg |
| Super set (2-4 sets) | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 |
| Hex bar from mini box (or BB dead lift) | x 4 heavy | x 4 heavy | x 4 heavy | x 4 heavy | x 4 heavy |
| Med ball jump slam | x 5 med-light | x 5 med-light | x 5 med-light | x 5 med-light | x 5 med-light |
** go from first exercise directly to the second. Rest 90 sec between sets | | | |
| General Lifts - Do not circuit | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 |
| DB kneeling row | 3 x 5 med | 3 x 4 heavy | 3 x 4 V heavy | 3 x 3 V heavy | 3 x 3 V heavy |
| Single leg seated squat w/ DB press | 3 x 4 each leg med | 3 x 4 each leg med | 3 x 4 each leg med/heavy | 3 x 4 each leg med/heavy | 3 x 4 each leg med/heavy |
| BB lat pullover | 3 x 5 med | 3 x 5 heavy | 3 x 5 heavy | 3 x 5 heavy | 3 x 5 heavy |
