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
Our goal in the spring is to recover, reset, but also prep the body for a new training year. Base and general strength gains will happen in May at the start of the new training year but for now we want to focus on balancing out the body by strengthening tendons and muscle groups that were neglected during the winter season.
Resist the temptation to go straight to the bench or squat rack and load up with weight. By implementing more moderate weight with high reps and single leg/arm exercises we will actually prep our muscles for bigger strength gains in May while keeping us injury free during the spring and summer.
Warm Up: 5 - 30 minutes cardio
SESSION
HIP, SHOULDER, GLUTE, CORE ACTIVATION, PLYO
Week 1: 2 x 10 each way
Week 2: 2 x 12 each way
Week 3 2 x 15 each way
Week 1: 2 x 20 touches each leg
Week 2: 2 x 30 touches each leg
week 3: 3 x 30 touches each leg
Week 1: 1 x 15
Week 2: 2 x 15
Week 3: 3 x 15
week 1: 2 x 6
Week 2: 2 x 6 (add jump aka drop jump)
Week 3: 3 x 6 drop jump
Week 1: 2 x 15 seconds each leg
Week 2: 2 x 30 seconds each leg
Week 3: 2 x 60 seconds each leg
(add in week 3 only)
2 x 10 each leg
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GENERAL LIFTS
Can do as circuit or stand alone exercises. approx 1 minute rest between exercises
week 1: light 2 x 10 each leg
week 2: med 3 x 15 each leg
week 3: heavy 3 x 15 each leg
Week 1: 2 x 10
Week 2: 3 x 15
Single arm single leg DB bench week 1: med weight 2 x 10 each arm
week 2: med 3 x 12 each arm
week 3: heavy 3 x 10 each arm
Week 1: light 3 x 12
week 2: med 3 x 10
week 3: heavy 3 x 10
EXTRAS:
technique focus: Very light 2 x 15-20
2 x 10 - 15
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CORE 2 -3 Times Through
x 60 seconds (slow and controlled)
x 15 each side
x 10 - 15
x 15 each side
x 30 total
