General 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 

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. 
Activation - circuit 2-3 times throughWeek 1Week 2Week 3Week 4Week 5Week 6
Lateral band steps20 each way 20 each way 30 each way 30 each way 30 each way 30 each way 
Monster band hip extension from bench10 each leg 12 each leg 15 each leg 15 each leg 15 each leg 15 each leg 
DB thoracic bench fly (light) 101015151515
DB single arm Y's (light)12 each arm 15 each arm 15 each arm20 each arm20 each arm20 each arm
jump ropex 30 secx 45 secx 45 secx 60 secx 60 secx 60 sec
A Skip w/ hold30 meters30 meters30 meters30 meters30 meters30 meters

General Lifts (circuit if you want)Week 1Week 2Week 3Week 4Week 5Week 6
DB Push Up Row 3 x 8 rounds light3 x 8 rounds med3 x 10 rounds med3 x 10 rounds med12 round12 round
Split Squat (use BB on back)3 x 10 light3 x 10 med3 x 12 med3 x 12 heavy3 x 12 heavy3 x 12 heavy
Body Weight pull ups or Band assisted pull ups2 sets 10-15 , 1 set max 2 sets 10-15 , 1 set max1 set 10-20 , 2 sets max1 set 10- 20, 2 sets max 1 set 10-20 , 1 set max 3 sets max 
Straight leg dead lift 3 x 10 light 3 x 10 med3 x 12 med3 x 12 heavy 3 x 12 heavy3 x 12 heavy
add: dips or bench dips2 x 10-15 , 1 x max2 x 10-15 , 1 x max2 x 10-15 , 1 x max

Core circuit 2-3 times throughWeek 1Week 2Week 3Week 4Week 5Week 6
Single leg V ups8 each side10 each side15 each side20 each side20 each side20 each side
back extension hold30 seconds45 seconds45 seconds60 seconds60 seconds60 seconds
Side plank cable pull (use bosu)x 12 each sidex 12 each sidex 15 each sidex 15 each sidex 20 each sidex 20 each side
Front plank up down45 sec 60 sec60 sec60 sec60 sec60 sec
Single leg lowers (from bech fill ROM)303030303030

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