Masters Power Velocity 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

Velocity Strength Day 1
Aerobic Warm up	5-15 min warm up
PT exercises, rolling, stretching
Activation circuit x 2	Week 1	Week 2	Week 3	Week 4
Kneeling hip extension / abduction (light band)	12 each side	12 each side	12 each side	12 each side
Childs pose w/ trist	10 each side	10 each side	10 each side	10 each side
Kneeling cable row / overhead press (light)	6 each leg	6 each leg	6 each leg	6 each leg
Single leg lowers	45 sec slow	45 sec slow	45 sec slow	45 sec slow
Standing med ball circles	6 each way med	6 each way med	6 each way med	6 each way med
Jump Rope	2 x 30 seconds	2 x 30 seconds	2 x 30 seconds	2 x 30 seconds

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
Slpit stance pogo jump	6	6	6	6

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)

Velocity triple set (2 sets on easy weeks, 3-4 sets on hard)	Week 1	Week 2	Week 3	Week 4
Dynamic pull up or band assisted pull up	6-8 fast	6-8 fast	6-8 fast	6-8 fast
Med ball squat throw underhand (or weighted DB jump)	4 (light)	4 (med)	4 (med)	4 (med)
Dynamic dips	6-8 fast	6-8 fast	6-8 fast	6-8 fast