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) | | | | | |
| Single leg box jump | 3 x 5 each leg | 3 x 5 each leg | 3 x 5 each leg | 3 x 5 each leg | 3 x 5 each leg |
| Tuck jump | 3 x 8 | 3 x 8 | 3 x 8 | 3 x 8 | 3 x 8 |
| classic bound (explosive) | 3 x 10 total | 3 x 10 total | 3 x 10 total | 3 x 10 total | 3 x 10 total |
** 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 |
| Weighted pull up | 3 x 4 med | 3 x 4 med / heavy | 3 x 4 heavy | 3 x 3 Vheavy | 3 x 3 Vheavy |
| SL wedge squats *** | 3 x 4 each leg med | 3 x 4 each leg med / heavy | 3 x 4 each leg heavy | 3 x 4 each leg heavy | 3 x 4 each leg heavy |
| *** OR BB step up | | | | | |
| Weighted dips | 3 x 4 med | 3 x 4 med / heavy | 3 x 4 heavy | 3 x 3 Vheavy | 3 x 3 Vheavy |
