Masters Velocity Strength

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 

Warm up: 10-15 mins

ActivationWeek 1Week 2Week 3
Band Step Dyno Diskx 60 sec. each legx 60 sec. each legx 60 sec. each leg
Walk Out Push Upsx 10x 10x 10
Hip Flexor Stretch2 x 30 sec each side2 x 30 sec each side2 x 30 sec each side
Bridging MT Climber w/ bandsx 12 each leg x 12 each leg x 12 each leg 
A-skip with hold2 x 20 meters2 x 20 meters2 x 20 meters
Jump Rope 2 x 30 seconds2 x 30 seconds2 x 30 seconds
Jump Rope high knees2 x 30 seconds2 x 30 seconds2 x 30 seconds

Power lift (super set) Week 1Week 2Week 3
DB reverse lunge push press4 each leg (2 sets)4 each leg (3 sets) 4 each leg (4 sets) 
Forward pogo jump10 jumps10 jumps10 jumps

Velocity 5-setWeek 1Week 2Week 3
2 x through3 x through 3 x through
band resisted skate jump5 each leg5 each leg5 each leg
Dynamic Dips (or bench dips)x 8-10x 8-10x 8-10
Band resisted lunge w/ squat jumpx 8 squat jumpsx 8 squat jumpsx 8 squat jumps
Push ups or pull ups (fast)x 10x 10 x 10 
SkiErg**
** or med ball slam


Core Circuit 2-3 roundsWeek 1Week 2Week 3
Palloff Pressx 10 x 10 sec holdsx 10 x 10 sec holdsx 10 x 10 sec holds
Deadbug (can add light DB) x 20 total x 20 total x 20 total 
Kettle bell Single arm V upsx 10 each sidex 10 each sidex 10 each side
Front plank band rowx 15 each armx 15 each armx 15 each arm
Plate rotations (side, side hold - fast)x 12 total x 12 total x 12 total 

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