Max Strength Day 2 (5-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	Week 1	Week 2	Week 3	Week 4	Week 5
Downward Dog to Spider stretch	x6 each side	x6 each side	x6 each side	x6 each side	x6 each side
lateral band steps	2 x 20 each side	2 x 20 each side	2 x 20 each side	2 x 20 each side	2 x 20 each side
moster band kick backs	x 30 each leg	x 30 each leg	x 30 each leg	x 30 each leg	x 30 each leg
DB T's (light)	x 20 (light)	x 20 (light)	x 20 (light)	x 20 (light)	x 20 (light)
Split squat thoracic rotation	x8 each side	x8 each side	x8 each side	x8 each side	x8 each side

Plyo circuit 2-3 times

Single leg box jump x 4 each leg x 4 each leg x 4 each leg x 4 each leg x 4 each leg
Tuck jump x 8 x 8 x 8 x 8 x 8
classic bound (explosive) x 6-8 bounds x 6-8 bounds x 6-8 bounds x 6-8 bounds x 6-8 bounds
** go from first exercise directly to the second. Rest 90 sec between sets

Super set (2-3 sets) Week 1 Week 2 Week 3 Week 4 Week 5
Hex bar from mini box (or BB dead lift) x 4 heavy x 4 heavy x 4 heavy x 4 heavy x 4 heavy
Diagonal skate bound x 6-8 bounds x 6-8 bounds x 6-8 bounds x 6-8 bounds x 6-8 bounds
** go from first exercise directly to the second. Rest 90 sec between sets

General Lifts - Do not circuit Week 1 Week 2 Week 3 Week 4 Week 5
Weighted dips 3 x 4 med 3 x 4 med / heavy 3 x 4 heavy 3 x 3 Vheavy 3 x 3 Vheavy
Weighted pull up 3 x 4 med 3 x 4 med / heavy 3 x 4 heavy 3 x 3 Vheavy 3 x 3 Vheavy
***Optional lower add
Two handed reverse lunge BB push press 2 x 3 each leg med 2 x 3 each leg med 2 x 3 each leg med 2 x 3 each leg med 2 x 3 each leg med

Core (2-3 times through, short rest)	week 1	week 2	week 3	week 4	week 5
TRX Mountain climber	x 45 -60 sec	x 45 -60 sec	x 45 -60 sec	x 45 -60 sec	x 45 -60 sec
Supine hold plate pass	x 45 -60 sec	x 45 -60 sec	x 45 -60 sec	x 45 -60 sec	x 45 -60 sec
SL Side plank bench	x 45 -60 sec	x 45 -60 sec	x 45 -60 sec	x 45 -60 sec	x 45 -60 sec
Hanging L sit***	x 15-30 sec	x 15-30 sec	x 15-30 sec	x 15-30 sec	x 15-30 sec
*** OR Hanging eccentric leg lowers
Front plank knee to elbow	x 45 -60 sec	x 45 -60 sec	x 45 -60 sec	x 45 -60 sec	x 45 -60 sec

Masters Max Strength Day 2 (5-week program) Stair Plyos Level 1

Single leg box jump	x 4 each leg	x 4 each leg	x 4 each leg	x 4 each leg	x 4 each leg
Tuck jump	x 8	x 8	x 8	x 8	x 8
classic bound (explosive)	x 6-8 bounds	x 6-8 bounds	x 6-8 bounds	x 6-8 bounds	x 6-8 bounds
** go from first exercise directly to the second. Rest 90 sec between sets

Super set (2-3 sets)	Week 1	Week 2	Week 3	Week 4	Week 5
Hex bar from mini box (or BB dead lift)	x 4 heavy	x 4 heavy	x 4 heavy	x 4 heavy	x 4 heavy
Diagonal skate bound	x 6-8 bounds	x 6-8 bounds	x 6-8 bounds	x 6-8 bounds	x 6-8 bounds
** go from first exercise directly to the second. Rest 90 sec between sets

General Lifts - Do not circuit	Week 1	Week 2	Week 3	Week 4	Week 5
Weighted dips	3 x 4 med	3 x 4 med / heavy	3 x 4 heavy	3 x 3 Vheavy	3 x 3 Vheavy
Weighted pull up	3 x 4 med	3 x 4 med / heavy	3 x 4 heavy	3 x 3 Vheavy	3 x 3 Vheavy
***Optional lower add
Two handed reverse lunge BB push press	2 x 3 each leg med	2 x 3 each leg med	2 x 3 each leg med	2 x 3 each leg med	2 x 3 each leg med

Max Strength Day 2 (5-week program)

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