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
We will now transition from general strength to max strength for the next 6 weeks. Our goal with this phase is to increase our overall strength by heavily weighing exercises which will help with muscle recruitment and our ability to build power later on in the summer. It's key to remember that a max strength phase is most productive if you have done a good job building base strength over the past month. If you are a younger junior athlete or someone who has not done much general strength I encourage you to continue following the general strength plan or the masters strength session.
| Activation - Do not circuit | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Shoulder series (Light) | 2 x 10 each way | 2 x 12 each way | 2 x 15 each way | 2 x 15 each way | 2 x 15 each way | 2 x 15 each way |
| Dyno disk band steps | 2 x 20 steps each leg | 2 x 20 steps each leg | 2 x 30 steps each leg | 2 x 30 steps each leg | 2 x 40 steps each leg | 2 x 40 steps each leg |
| Hip Stretch w/ thoracic twist | 2 x 15 each side | 2 x 15 each side | 2 x 15 each side | 2 x 15 each side | 2 x 15 each side | 2 x 15 each side |
| Hurdle hop | 2 x 12 hops | 2 x 12 hops | 3 x 12 hops | 3 x 12 hops | 3 x 12 hops | 3 x 12 hops |
| Box jump | 2 x 8 | 2 x 8 | 3 x 8 | 3 x 8 | 3 x 8 | 3 x 8 |
| lateral bound (hold landing) | 2 x 8 total | 2 x 8 total | 2 x 8 total | 2 x 8 total | 3 x 8 total | 3 x 8 total |
| | | | |
| General Lifts - Do not circuit | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Weighted Dips | 3 x 6 med | 3 x 5 med / heavy | 3 x 4 heavy | 3 x 4 heavy | 3 x 4 Vheavy | 3 x 4 Vheavy |
| Back Squat | 3 x 6 med | 3 x 5 med / heavy | 3 x 4 heavy | 3 x 4 heavy | 3 x 4 heavy | 3 x 3 Vheavy |
| High bench row | 3 x 8 med | 3 x 6 med / heavy | 3 x 6 med / heavy | 3 x 6 med / heavy | 3 x 6 heavy | 3 x 6 heavy |
| Weighted step up | 3 x 5 med each leg | 3 x 5 med each leg | 3 x 5 heavy each leg | 3 x 5 heavy each leg | 3 x 5 heavy each leg | 3 x 5 heavy each leg |
| | | | | | |
| ADD: DB scull crushers | | | | 2 x 6 med / heavy | 2 x 4 heavy | 2 x 4 heavy |
