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 |
| Hip flexor 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 |
| Super man with band | 2 x 12 | 2 x 12 | 2 x 12 | 2 x 12 | 2 x 12 | 2 x 12 |
| staggared band step | 2 x 30 steps each way | 2 x 30 steps each way | 2 x 30 steps each way | 2 x 30 steps each way | 2 x 30 steps each way | 2 x 30 steps each way |
| Bosu opp arm app leg band | 2 x 10 each arm | 2 x 10 each arm | 2 x 10 each arm | 2 x 10 each arm | 2 x 10 each arm | 2 x 10 each arm |
| Lateral shuffle w/ lateral bound | 2 x 8 bounds each side | 2 x 8 bounds each side | 2 x 8 bounds each side | 3 x 8 bounds each side | 3 x 8 bounds each side | 3 x 8 bounds each side |
| Box jump single leg | 2 x 8 each leg | 2 x 8 each leg | 2 x 8 each leg | 3 x 8 each leg | 3 x 8 each leg | 3 x 8 each leg |
| General Lifts (Do not circuit) | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Bench Press | 3 x 6 medium | 3 x 5 med / heavy | 3 x 5 heavy | 3 x 4 heavy | 3 x 4 Vheavy | 3 x 4 Vheavy |
| BB Hip thrusters | 3 x 10 med | 3 x 6 heavy | 3 x 6 heavy | 3 x 6 heavy | 3 x 6 heavy | 3 x 6 heavy |
| Weighted Pull-up | 3 x 5 med | 3 x 4 heavy | 3 x 4 heavy | 3 x 3 Vheavy | 3 x 3 Vheavy | 3 x 3 Vheavy |
| Dead lift (hex bar if possible) | 3 x 8 med | 3 x 6 heavy | 3 x 5 heavy | 3 x 5 heavy | 3 x 4 Vheavy | 3 x 3 Vheavy |
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| DB Row | | | | 2 x 4 each arm | 2 x 4 each arm | 2 x 4 each arm |
