Max Strength Day 1: 5-week program

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 Week 1Week 2Week 3Week 4Week 5
Diagonal stick stretchx 15 each sidex 15 each sidex 15 each sidex 15 each sidex 15 each side
Kneeling band hip abductionx 15 each sidex 15 each sidex 15 each sidex 15 each sidex 15 each side
Dyno disk band stepsx 20 each sidex 20 each sidex 20 each sidex 20 each sidex 20 each side
cable overhead press (light)2 x 102 x 102 x 102 x 102 x 10
lateral lunge hip stretchx 10 each way x 10 each way x 10 each way x 10 each way x 10 each way 
Plyo * add 3 sets on hard weeks
seated box jump2 x 42 x 42 x 42 x 42 x 4
RFE split jump2 x 8 each leg 2 x 8 each leg 2 x 8 each leg 2 x 8 each leg 2 x 8 each leg 
classic bounds2 x 12 bounds2 x 12 bounds2 x 12 bounds2 x 12 bounds2 x 12 bounds

Power exercise
power clean3 x 6 med3 x 6 med3 x 6 med3 x 6 med3 x 6 med

General Lifts - Do not circuitWeek 1Week 2Week 3Week 4Week 5
DB tricep extension3 x 6 med3 x 5 med / heavy 3 x 4 heavy3 x 4 heavy 3 x 4 heavy 
RDL3 x 6 med 3 x 6 heavy 3 x 5 heavy 3 x 5 heavy 3 x 4 Vheavy 
Bench Press 3 x 5 med3 x 4 heavy3 x 4 heavy3 x 4 heavy3 x 4 heavy
med ball jump slam2 x 102 x 102 x 102 x 102 x 10
optional add if legs feel good
weighted step up2 x 5 med2 x 4 heavy2 x 4 heavy2 x 4 heavy2 x 4 heavy

Core (2-3 times through, short rest) week 1week 2week 3week 4week 5
med ball V up (light)x10x10x10x10x10
Bridging shoulder tapsx20 slowx20 slowx20 slowx20 slowx20 slow
BB rotationsx 20 total x 20 total x 20 total x 20 total x 20 total 
Eccentric hanging leg raisex 12x 12x 12x 12x 12
Quadruped band row x10 each sidex10 each sidex10 each sidex10 each sidex10 each side
optional add
roman chair sit upx10x10x10x10x10

Install Nordic Team Solutions

Get our Resources from your home screen. Make it easy to keep your training up to date.
CancelInstall
Tap then ‘Add to Home Screen’