Max Strength Day 1

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 circuit - any order x2	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Stationary mobility skip	x 30 sec	x 30 sec	x 30 sec	x 30 sec	x 30 sec	x 30 sec
Downard dog to spider	x 8 each side (hold 5 sec)	x 8 each side (hold 5 sec)	x 8 each side (hold 5 sec)	x 8 each side (hold 5 sec)	x 8 each side (hold 5 sec)	x 8 each side (hold 5 sec)
Bous Ball (or dyno disk) SL band cross overs	x 10 each side	x 10 each side	x 10 each side	x 10 each side	x 10 each side	x 10 each side
90 / 90 get up	x 6 each side	x 6 each side	x 6 each side	x 6 each side	x 6 each side	x 6 each side
High plank band fly	x 8 each side light	x 8 each side light	x 8 each side light	x 8 each side light	x 8 each side light	x 8 each side light
Single leg lowers w/ band hold	x 60 sec slow	x 60 sec slow	x 60 sec slow	x 60 sec slow	x 60 sec slow	x 60 sec slow

Plyo circuit. x3 rounds - at least 30 sec rest	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
lateral skate jump over hurdle	x 10 total jumps	x 10 total jumps	x 10 total jumps	x 10 total jumps	x 10 total jumps	x 10 total jumps
mini hudle jumps	x 6 hurdles	x 6 hurdles	x 6 hurdles	x 6 hurdles	x 6 hurdles	x 6 hurdles
Single leg hurdle, lateral shuffle, bound	x 6 hurdles	x 6 hurdles	x 6 hurdles	x 6 hurdles	x 6 hurdles	x 6 hurdles

We want long rest between max strength sets. Between sets do a recovery exercise from the next section over 60-90 seconds rest
General Lifts (no circuit, any order)	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
* always add a light warm up set *
Weighted pull up	3 x 4 med	3 x 4 med/ heavy	3 x 4 heavy	3 x 4 heavy	3-4 x 3 Vheavy	3-4 x 3 Vheavy
Weighted lateral step up (Barbell or DB)	3 x 6 each leg med	3 x 6 each leg med	3 x 4 each leg heavy	3 x 4 each leg heavy	3 x 4 each leg heavy	3 x 4 each leg heavy
Bench Press	3 x 4 med	3 x 4 med/ heavy	3 x 4 heavy	3 x 4 heavy	3-4 x 3 Vheavy	3-4 x 3 Vheavy

Recovery time exercises
Pallof press w/ min box drop	x 6 each leg	x 6 each leg	x 6 each leg	x 6 each leg	x 6 each leg	x 6 each leg
cable row overhead press	x10	x10	x10	x10	x10	x10
dyno disk balance drills	x 45-60 sec	x 45-60 sec	x 45-60 sec	x 45-60 sec	x 45-60 sec	x 45-60 sec

Core circuit 2-3 times through	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
TRX plank rockers	x 60 sec	x 60 sec	x 60 sec	x 60 sec	x 60 sec	x 60 sec
star fish V up	x 20	x 20	x 20	x 20	x 20	x 20
star fish side bridge	x 10 each side	x 10 each side	x 10 each side	x 10 each side	x 10 each side	x 10 each side
Hanging leg lift, op knee to elbow	x 8-15	x 8-15	x 8-15	x 8-15	x 8-15	x 8-15