velocity Strength Day 1

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: 5-15 min

Activation Circuit x2	Week 1	Week 2	Week 3	Week 4
Band Step Dyno Disk	x 60 sec. each leg	x 60 sec. each leg	x 60 sec. each leg	x 60 sec. each leg
Bench hip extension runners w/ band	2 x 12 each leg	2 x 12 each leg	2 x 12 each leg	2 x 12 each leg
High plank scapula push up	x15	x15	x15	x15
High Plank DB row and external row (light)	2 x 5 each arm	2 x 5 each arm	2 x 5 each arm	2 x 5 each arm
Hip Flexor Stretch and rotation	2 x 30 sec each side	2 x 30 sec each side	2 x 30 sec each side	2 x 30 sec each side
Jump Rope	3 x 30 seconds	3 x 30 seconds	3 x 30 seconds	3 x 30 seconds
Jump Rope high knees	3 x 30 seconds	3 x 30 seconds	3 x 30 seconds	3 x 30 seconds

triple set - Do each exercise one after the other. Approx. 20 sec rest between exercises. 1-2 min rest between sets
Velocity triple set 1	Week 1	Week 2	Week 3	Week 4
	2 x through	3 x through	3-4 x through	3-4 x through
Single leg step up with band	x 6 each leg	x 6 each leg	x 6 each leg	x 6 each leg
Single leg mini hurdle	x 8 each leg	x 8 each leg	x 8 each leg	x 8 each leg
explosive pull ups (use assistance band if needed)	x 8-15	x 8-15	x 8-15	x 8-15

Velocity triple set 2	Week 1	Week 2	Week 3	Week 4
	2 x through	3 x through	3-4 x through	3-4 x through
Med ball squat thrust throw (light)	x 8	x 8	x 8	x 8
Depth jump pogo w/ alternating foot tap	x 5 each leg (10 total)	x 5 each leg (10 total)	x 5 each leg (10 total)	x 5 each leg (10 total)
dynamic dips (use assistance band if needed)	x 8-15	x 8-15	x 8-15	x 8-15

Optional upper add:
band assisted plyo push ups	3 x 10	3 x 10	3 x 10	3 x 10
Optional lower add:
swiss ball ham curls	3 x 15	3 x 15	3 x 15	3 x 15

Core Circuit 3 times through	Week 1	Week 2	Week 3	Week 4
Single leg lowers w/ band hold	x30	x30	x30	x30
Band Swings prone (can replace w/ front plank band row)	x 20	x 30	x 30	x40
Band Swings side (can replace w/ cable rotation)	x25 each side	x25 each side	x30 each side	x30 each side
DB waiter carry	x 30 sec each side	x 30 sec each side	x 30 sec each side	x 30 sec each side
Weighted back extension bridge	x 45 sec	x 45 sec	x 45 sec	x 60 sec
optional add:
Single arm BB roatations	x 20	x 20	x 20	x 20