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 with general strength is to stress the muscles to build resiliency. The more general strength we build now the more opportunity we will have to convert that strength into power later in the preparation period. If you want to make big strength gains and put on a small amount of muscle mass make sure to do sets to failure during weeks 3-6.
| General Lifts (circuit if you want) | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Body weight dips | 3 x 15 | 3 x 15 | 2 sets10-20 ,1 set max | 2 sets10-20
1 set max | 2 sets 10-20 1 set max | 2 sets 10-20 1 set max |
| Single leg slider squats | 3 x 10 each leg | 3 x 12 each leg | 3 x 15 each leg | 3 x 12 each leg med | 3 x 12 each leg med | 3 x 12 each leg heavy |
| Swiss ball reverse pull up | 3 x 10 | 3 x 15 | 2 x 10 -15 , 1 x max | 2 x 10 -15 , 1 x max | 2 x 10 -15 , 1 x max | 2 x 10 -15 , 1 x max |
| Single leg bench hip extension | 3 x 10 each leg | 3 x 12 each leg | 3 x 15 each leg | 3 x 15 (add weight) | 3 x 15 (add weight) | 3 x 15 (add weight) |
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| add: DB Scull crushers | | | 3 x 12 med | 3 x 12 med | 3 x 12 hvy | 3 x 12 hvy |
