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
| Do not circuit - 30 sec rest between jumps | | | | | | |
| A skip | 3 x 10-15 meters | 3 x 10-15 meters | 3 x 10-15 meters | 3 x 10-15 meters | 3 x 10-15 meters | 3 x 10-15 meters |
| B-skip | 3 x 10-15 meters | 3 x 10-15 meters | 3 x 10-15 meters | 3 x 10-15 meters | 3 x 10-15 meters | 3 x 10-15 meters |
| Skip for height | 2 x 5 each leg | 2 x 5 each leg | 2 x 5 each leg | 2 x 5 each leg | 2 x 5 each leg | 2 x 5 each leg |
| lateral cone hop w/ lateral hurdle | 2 x 6 each side | 2 x 8 each side | 2 x 8 each side | 2 x 8 each side | 2 x 8 each side | 2 x 8 each side |
| Crossover skate jump | 2 x 6 each side | 2 x 6 each side | 2 x 6 each side | 2 x 6 each side | 2 x 6 each side | 2 x 6 each side |
| General Lifts (circuit if you want) | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| DB push up single arm row | 3 x 4-8 each side (light) | 3 x 4-8 each side (med) | 3 x 4-8 each side (med) | 3 x 4-8 each side (med) | 3 x 4-8 each side (med) | 3 x 4-8 each side (med) |
| Front squat reverse lunge series | 3 x 3 each way light | 3 x 3 each way light | 3 x 3 each way med | 3 x 4 each way med | 3 x 4 each way med | 3 x 4 each way med |
| DB lat pullover - bridging sigle leg | 3 x 5 each leg light | 3 x 5 each leg light | 3 x 5 each leg med | 3 x 5 each leg med | 3 x 5 each leg heavy | 3 x 5 each leg heavy |
| optional add: | | | | | | |
| Iso split squat KB pass | 2 x 30 sec each side light | 2 x 30 sec each side light | 2 x 30 sec each side med | 2 x 30 sec each side med | 2 x 30 sec each side med | 2 x 30 sec each side med |
