If you are looking to make big strength gains before next season now is the time! We have spent May getting our muscles used to regular strength training and now it's time to move gains strength and mass. Lifts during June should be done with control and with a technique focus, we will begin to use more dynamic and explosive lifts later on in the summer but for now the goal is to guild general strength.
Are you an athlete who wants to put on muscle mass? Is so you will need to be doing many of these exercises to failure (as many reps as you can building to as much weight as you can) Realistically it's very tough to gain much muscle mass as an elite skier because of high training volume. But it's great for the muscles to have a strength building phase.
Are you an athlete who does not want to put on muscle mass? If so you can be more reserved with your weight. Still lift heavy but you do not need to go to max reps.
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 barley 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
My goal with June is to build a general strength that we will then be able to turn into specific strength later in the summer. My emphasis is on general leg, glute, and shoulder strength always working on stability and often single leg exercises.
Warm Up: 5 - 30 minutes cardio
SESSION
HIP, SHOULDER, GLUTE, CORE ACTIVATION, PLYO
Big Y's
2 x 15 each arm - come up onto your toes. core stability
Fire Hydrant Band Holds
2 x 60 seconds each leg
Progressing Pogo Jump
3 x 15 jumps - get higher each jump. quick off the ground
A Skip
3 x 30 meters
Single leg hop
3 x 8 jumps each leg (can use hurdle or no hurdle)
GENERAL LIFTS
Split Squat from Bench W/ DB
week 1: med 3 x 8
week 2: heavy 3 x 6
week 3: heavy 3 x 6
week 4: Vheavy 3 x 6
Single leg DB RDL (each leg)
week 1: med 3 x 8
week 2: heavy 3 x 6
week 3: heavy 3 x 6
week 4: Vheavy 3 x 6
Narrow Grip Bench Press
Full Range of Motion Pull Up
week 1: 3 x 6 - 12 ( If you can not do 6 use an assistance band)
week 2: 1 x 6 - 12, 2 x max
week 3: 1 x 6 - 12, 3 x max
week 4: 1 x 6 - 12, 4 x max
CORE 2 - 3 times through
Single Leg DB Bridging lat pullover
x 10 each leg
Med Ball Side Throws
x 15 each side
Sit up Med Ball Throw from ground
x 15
video n/a
Single Arm Front Bridge with External Rotation
x 20 each arm
Front Plank with Band Row
x 20 each arm
