Power Velocity Strength Day 2

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 x 2	Week 1	Week 2	Week 3	Week 4
Glute Bridge single leg holds (can add band on knees)	10 sec hold each leg x 5	10 sec hold each leg x 5	10 sec hold each leg x 5	10 sec hold each leg x 5
quadruped op arm op leg w/ band	10 each side (controlled)	10 each side (controlled)	10 each side (controlled)	10 each side (controlled)
Side plank, single leg bridge (from bench)	10 each side (controlled)	10 each side (controlled)	10 each side (controlled)	10 each side (controlled)
jumping jack fly	10	10	10	10
Ladder drills	3 different drills	3 different drills	3 different drills	3 different drills

super sets: Go directly from the fist exercise in the set to the second without rest. Rest 60 sec min between super sets.
Plyo super set x 2-3 sest	Week 1	Week 2	Week 3	Week 4
Box step up jump (small box)	4 each leg	4 each leg	4 each leg	4 each leg
double hop bound	3 each leg	3 each leg	3 each leg	3 each leg

Super Set x 2-3 sets	Week 1	Week 2	Week 3	Week 4
Bench press (med weight, powerful)	6 med-light	6 med-light	6 med-light	6 med-light
Swiss ball / med ball throw (light)	6	6	6	6

Do each exercise one after the other. Approx. 20 sec rest between exercises. 60-90 sec rest between sets
Velocity triple set x 2-3 sets	Week 1	Week 2	Week 3	Week 4
KB swings or power clean from floor	6 med	6 med	6 med	6 med
broad jump	4	4	4	4
jump pull up	4-8	4-8	4-8	4-8

General lift	Week 1	Week 2	Week 3	Week 4
BB push press	3 x 8 med	3 x 8 med	3 x 8 med / heavy	3 x 8 med / heavy

Core Circuit 2-3 times through	Week 1	Week 2	Week 3	Week 4
TRX front plank tricept extensions or rocking plank	30 - 60 sec	30 - 60 sec	30 - 60 sec	30 - 60 sec
TRX side plank twist	15 each side	15 each side	15 each side	15 each side
TRX bridging hip extension	6-8 each side	6-8 each side	6-8 each side	6-8 each side
Med ball bicycles (light)	30-60 seconds	30-60 seconds	30-60 seconds	30-60 seconds