Max strength is an important building block in our strength periodization. During this strength phase we offer a 'choose your own' adventure on a few exercises. This is to help accommodate a wide range of athletes who might benefit from a different approach to max strength.
In this routine we offer the choice of an additional power-based exercises and a general strength exercise. How do you chose which exercise is best of you? If you would like to continue to build muscle (increase muscle mass) do the general option. If your muscle mass is adequate chose the power based exercise.
Remember that max strength is not appropriate for all ages. It is recommended that prepubescent and developing athletes stick to general strength. Exercises can remain the same just reduce weight and keep reps in the 5-10 range
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
| Activation - no circuit | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Foam roller chest stretches | 1-2 min | 1-2 min | 1-2 min | 1-2 min | 1-2 min | 1-2 min |
| 90 / 90 hip stretch | 60 sec each side | 60 sec each side | 60 sec each side | 60 sec each side | 60 sec each side | 60 sec each side |
| Clam shel hip ups | x 15 each side | x 15 each side | x 15 each side | x 15 each side | x 15 each side | x 15 each side |
| lateral lunge hip stretch | 2 x 10 lunges each way | 2 x 10 lunges each way | 2 x 10 lunges each way | 2 x 10 lunges each way | 2 x 10 lunges each way | 2 x 10 lunges each way |
| ladder drills | 8 passes various drills | 8 passes various drills | 8 passes various drills | 8 passes various drills | 8 passes various drills | 8 passes various drills |
| Lateral hurdle march | 2 x 5 hurdles each way | 2 x 5 hurdles each way | 2 x 5 hurdles each way | 2 x 5 hurdles each way | 2 x 5 hurdles each way | 2 x 5 hurdles each way |
| Lateral hurdle A skip | 2 x 5 hurdles each way | 2 x 5 hurdles each way | 2 x 5 hurdles each way | 2 x 5 hurdles each way | 2 x 5 hurdles each way | 2 x 5 hurdles each way |
| lateral bound (hold landing) | 3 x 10 total | 3 x 10 total | 3 x 10 total | 3 x 10 total | 3 x 10 total | 3 x 10 total |
| lateral bound w/ tuck jump | 3 x 8 each side | 3 x 8 each side | 3 x 8 each side | 3 x 8 each side | 3 x 8 each side | 3 x 8 each side |
| General Lifts - Do not circuit | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| optional power add | | | | | | |
| power: power clean | 3 x 6 light/med | 3 x 6 light/med | 3 x 6 med/heavy | 3 x 4 heavy | 3 x 4 heavy | 3 x 4 heavy |
| | | | | | |
| 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 |
| BB hip thrusters | 3 x 6 medium | 3 x 6 medium | 3 x 5 med/heavy | 3 x 5 med/heavy | 3 x 5 med/heavy | 3 x 5 med/heavy |
| weighted pull up | 3 x 5 med | 3 x 4 heavy | 3 x 4 heavy | 3 x 3 Vheavy | 3 x 3 Vheavy | 3 x 3 Vheavy |
| | | | | | |
| optional general add | | | | | | |
| general: reverse pull up | 3 x 10-15 or max | 3 x 10-15 or max | 3 x 10-15 or max | 3 x 10-15 or max | 3 x 10-15 or max | 3 x 10-15 or max |
| Core circuit 2-3 times through | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Swiss ball V up | x 12 | x 15 | x 15 | x 20 | x 20 | x 20 |
| TRX Hip AB | 45 sec | 60 sec | 60 sec | 60 sec | 60 sec | 60 sec |
| BB rotations | x 20 total | x 20 total | x 20 total | x 20 total | x 20 total | x 20 total |
| quadruped DB pass | x 20 total | x 20 total | x 20 total | x 20 total | x 20 total | x 20 total |
| dead bugs | x 60 sec | x 60 sec | x 60 sec | x 60 sec | x 60 sec | x 60 sec |
