New this training year we incorporate a masters specific strength plan. This plan will follow the same strength phases but utilize different exercises and equipment. This is a single session that can be done once or twice per week over the next 5 weeks.
Equipement:
This plan is also suited for more at-home style equipment. For this (and most) routines we will use the following:
- ankle / monster bands
- cords
- dumbbells or kettlebells
- bosu
- bench
If you have just dumbbells or kettlebells you should be able to still perform the exercises with whichever you have.
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 (circuit if you want) | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 |
| DB Push Press | 3 sets x 10 light | 3 sets x 10 med | 3 sets x 12 med | 3 sets x 12 med | 3 sets x 10 heavy |
| Kettle Bell Front Squat | 3 sets x 10 light | 3 sets x 12 med | 3 sets x 12 med | 3 sets x 12 med | 3 sets x 10 heavy |
| Kettle Bell Bench Press (single arm) | 3 sets x 10 light each arm | 3 sets x 10 med each arm | 3 sets x 10 med each arm | 3 sets x 12 medium | 3 sets x 10 heavy |
| Kettle Bell Single leg RDL | 3 sets x 8 each leg light | 3 sets x 10 each leg light | 3 sets x 10 each leg med | 3 sets x 12 each leg med | 3 sets x 8 heavy |
