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
| Masters Velocity Strength | |
| Aerobic Warm up | 5-15 min |
super sets: Go directly from the fist exercise in the set to the next without rest. Rest 60 sec min between super sets. | | | | |
| Plyo triple set | 2-3 sets | 2-3 sets | 3-4 sets | 3-4 sets |
| Single leg step up w/ band | 5 each leg | 5 each leg | 5 each leg | 5 each leg |
| diagonal plate hop | 10 each leg | 10 each leg | 10 each leg | 10 each leg |
| Hurdle jump | 4 | 4 | 4 | 4 |
super sets: Go directly from the fist exercise in the set to the next without rest. Rest 60 sec min between super sets. | | | | |
| Super set (2 sets on easy weeks, 3-4 sets on hard) | Week 1 | Week 2 | Week 3 | Week 4 |
| Split stance, single arm BB push press | 4 each arm (med) | 4 each arm (med) | 4 each arm (med) | 4 each arm (med) |
| Reverse lunge med ball throw | 4 each side (light) | 4 each side (light) | 4 each side (light) | 4 each side (light) |
