General Strength Day 1 (6-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, mobility, core	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Circuit below x2
Prone shoulder series (light plates)	10 each way	10 each way	10 each way	10 each way	10 each way	10 each way
Front plank w/ band hip abduction	12 each side	12 each side	12 each side	12 each side	12 each side	12 each side
Single leg band adduction	15 each side	15 each side	15 each side	15 each side	15 each side	15 each side
Quadruped kick back holds (10-15sec)	x 5 each side	6-10 steps	6-10 steps	6-10 steps	6-10 steps	6-10 steps
Side plank band row	x 15 each side	x 15 each side	x 15 each side	x 15 each side	x 15 each side	x 15 each side
Foam roller chest stretches	60 sec	60 sec	60 sec	60 sec	60 sec	60 sec

Do not circuit - 30 sec rest between jumps	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
progressing pogo	2 x 10	3 x 10	3 x 10	3 x 10	3 x 10	3 x 10
A skip	2 x 10-15 meters	3 x 10-15 meters	3 x 10-15 meters	3 x 10-15 meters	3 x 10-15 meters	3 x 10-15 meters
B-skip	2 x 10-15 meters	3 x 10-15 meters	3 x 10-15 meters	3 x 10-15 meters	3 x 10-15 meters	3 x 10-15 meters
Skip for height	2 x 5 each leg	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
Broad jump (one jump then reset)	2 x 5	3 x 5	3 x 5	3 x 5	3 x 5	3 x 5
single leg lateral mini hurdle***	2 x 6 each side	2 x 6 each side	2 x 6 each side	3 x 6 each side	3 x 6 each side	3 x 6 each side

General Lifts (circuit if you want)	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
DB push up single arm row	3 x 4-8 each side (light)	3 x 4-8 each side (med)	3 x 4-8 each side (med)	3 x 4-8 each side (med)	3 x 4-8 each side (med)	3 x 4-8 each side (med)
Front squat reverse lunge series	3 x 3 each way light	3 x 3 each way light	3 x 3 each way med	3 x 4 each way med	3 x 4 each way med	3 x 4 each way med
DB lat pullover - bridging sigle leg	3 x 5 each leg light	3 x 5 each leg light	3 x 5 each leg med	3 x 5 each leg med	3 x 5 each leg heavy	3 x 5 each leg heavy
Iso quarter squat w/ hip abduction***	3 x 10 each side	3 x 10 each side	3 x 10 each side	3 x 10 each side	3 x 10 each side	3 x 10 each side
*** Start without band, then add band above knee

Core circuit 2-3 times through	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Front plank knee tap	x 60 sec	x 60 sec	x 60 sec	x 60 sec	x 60 sec	x 60 sec
iso leg hold	x 45 - 60 sec	x 45 - 60 sec	x 45 - 60 sec	x 45 - 60 sec	x 45 - 60 sec	x 45 - 60 sec
Band resisted crunch	x10-15	x10-15	x10-15	x10-15	x10-15	x10-15
cherry pickers	x 30 sec slow	x 45 sec slow	x 45 sec slow	x 60 sec slow	x 60 sec slow	x 60 sec slow