velocity Strength Day 2

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
Pair the following two
Classic band push	2 x15 pushes then 30 sec hold	2 x15 pushes then 30 sec hold	2 x15 pushes then 30 sec hold	2 x15 pushes then 30 sec hold
monster band classic hold	2 x15 pushes then 30 sec hold	2 x15 pushes then 30 sec hold	2 x15 pushes then 30 sec hold	2 x15 pushes then 30 sec hold
Split stance shuffle jump w/ band	x 12 each leg	x 12 each leg	x 12 each leg	x 12 each leg
Hip flexor stretch and rotation	2 x 30 seconds each side	2 x 30 seconds each side	2 x 30 seconds each side	2 x 30 seconds each side
Ladder drills	x4 different drills, x3 times	x4 different drills, x3 times	x4 different drills, x3 times	x4 different drills, x3 times
lateral mini hurle	2 x 8 each leg	3 x 8 each leg	3 x 8 each leg	3 x 8 each leg

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 x through	3-4 x through
Single leg wedge squats**	x6 each leg (light-med)	x6 each leg (3 sets)	x 6 each leg (3 sets)	x 6 each leg (3 sets)
**OR Lateral Step up
Lateral march skate push	x6 each leg	x6 each leg	x6 each leg	x6 each leg
Swiss ball med ball throw	x10 light	x10 light	x10 light	x10 light

Do each exercise one after the other. Approx. 20 sec rest between exercises. 1-2 min rest between sets
Velocity quadruple set	Week 1	Week 2	Week 3	Week 4
	2 x through	3 x through	3 x through	3-4 x through
Med ball skate push throw	x8 each leg	x8 each leg	x8 each leg	x8 each leg
explosive pull ups (use assistance band if needed)	x 8-15 explosive	x 8-15 explosive	x 8-15 explosive	x 8-15 explosive
Split squat plate rotations	x10	x10	x10	x10
assisted squat jumps	x5	x5	x5	x5

Core Circuit 2-3 times through	Week 1	Week 2	Week 3	Week 4
Deadbug (can add light DB)	x 20 total	x 20 total	x 20 total	x 20 total
TRX side plank twist	x 15 each side	x 15 each side	x 15 each side	x 15 each side
Seated med ball toss (single arm light)	x 12 each side	x 12 each side	x 12 each side	x 12 each side
Front plank band row	x 15 each arm	x 15 each arm	x 15 each arm	x 15 each arm
Single leg V up	x 10 each side	x 10 each side	x 10 each side	x 10 each side