Phase two of Max Strength is a 6 week program: Sept 13 - Oct 25
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 | At least 15 min |
| Activation - Circuit first 4 exercises x2 times | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Skate band push | x 20 pushes each way | x 20 pushes each way | x 20 pushes each way | x 30 pushes each way | x 30 pushes each way | x 30 pushes each way |
| classic band push | x 20 pushes each way | x 20 pushes each way | x 20 pushes each way | x 30 pushes each way | x 30 pushes each way | x 30 pushes each way |
| Shoulder band pull aparts | x 20 | x 20 | x 20 | x 20 | x 20 | x 20 |
| Split squat w/ T spine rotation | x 10 each side | x 10 each side | x 10 each side | x 10 each side | x 10 each side | x 10 each side |
| ** then jumps*** | | | | | | |
| Lateral march to skate push (4 march 8 push) | 2 x 12 each leg | 2 x 12 each leg | 2 x 12 each leg | 2 x 12 each leg | 2 x 12 each leg | 2 x 12 each leg |
| Scissor Jump | 2 x 3 each leg | 2 x 4 each leg | 2 x 4 each leg | 2 x 4 each leg | 3 x 4 each leg | 3 x 4 each leg |
| General Lifts (Do not circuit) | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| DB Bench Press | 3 x 6 medium | 3 x 5 med / heavy | 3 x 5 heavy | 3 x 4 heavy | 3 x 4 Vheavy | 3 x 4 Vheavy |
| Step Down Step Up | 3 x 5 each leg medium | 3 x 5 each leg heavy | 3 x 5 each leg heavy | 3 x 5 each leg heavy | 3 x 5 each leg heavy | 3 x 5 each leg heavy |
| High bench row | 3 x 6 medium | 3 x 5 heavy | 3 x 5 heavy | 3 x 4 heavy | 3 x 4 vheavy | 3 x 4 vheavy |
| Dead lift (hex bar if possible) | 3 x 8 med | 3 x 6 heavy | 3 x 5 heavy | 3 x 4 heavy | 3 x 4 Vheavy | 3 x 3 Vheavy |
