velocity StRength Day 1 Nov 29 - Jan 3

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

10-15 min warm up

Activation Circuit x2	Week 1	Week 2	Week 3	Week 4
Band Step Dyno Disk	x 60 sec. each leg	x 60 sec. each leg	x 60 sec. each leg	x 60 sec. each leg
Wlak Out Push Ups	x 10	x 10	x 10	x 10
Floor Trunk Rotations	x 20	x 20	x 20	x 20
Hip Flexor Stretch	x 60 sec each side	x 60 sec each side	x 60 sec each side	x 60 sec each side
Wall Runners: 1,2,hold
**do above first then jumps
Jump Rope	4 x 30 seconds	4 x 30 seconds	4 x 30 seconds	4 x 30 seconds
single leg drop to lateral bound	2 x 5 each leg	2 x 5 each leg	3 x 5 each leg	3 x 5 each leg

5-set superset - Do each exercise one after the other. Approx. 20-30 sec rest between exercises. 2 min rest between sets
Velocity 5-set	Week 1	Week 2	Week 3	Week 4
	2 x through	3 x through	3 x through	4 x through
Reverse lunge squat series	x2 = (6 total) medium	x2 = (6 total) medium	x2 = (6 total) medium	x2 = (6 total) medium
Dynamic Dips (or bench dips)	x 8-10	x 8-10	x 8-10	x 8-10
Med ball squat throw	x 10	x 10	x 10	x 10
Slit squat plate rotations	x 12 total	x 12 total	x 12 total	x 12 total
SkiErg Fast	x 15 pulls	x 15 pulls	x 15 pulls	x 15 pulls