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 program the 1st and 4th lifting exercises have a general strength option and a power strength option. 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
| General Lifts (one exercise at a time) | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| choose one: Power or General | | | | | | |
| power: Single arm split squat BB press | 3 x 8 fast | 3 x 8 fast | 3 x 8 fast | 3 x 8 fast | 3 x 8 fast | 3 x 8 fast |
| general: DB tricep extension | 3 x 8 med/heavy | 3 x 8 med/heavy | 3 x 8 med/heavy | 3 x 8 med/heavy | 3 x 8 med/heavy | 3 x 8 med/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 |
| Single leg RDL (DB or BB) | 3 x 6 each leg med | 3 x 6 each leg med | 3 x 4 each leg heavy | 3 x 4 each leg heavy | 3 x 4 each leg heavy | 3 x 4 each leg heavy |
| | | | | | |
| choose one: Power or General | | | | | | |
| power: BB Push jerk | 3 x 6 med | 3 x 6 med | 3 x 6 med | 3 x 6 med | 3 x 6 med | 3 x 6 med |
| General: body weight pull ups | 3 x building to max | 3 x building to max | 3 x building to max | 3 x building to max | 3 x building to max | 3 x building to max |
