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 minites cardio
SESSION
HIP, SHOULDER, GLUTE, CORE ACTIVATION, PLYO
Shoulder ABD and ADD Front Facing 2 x 15 each arm - stable core
Band Trunk Rotations Straight Arm
2 x 15 each way
Mini Band Side Step
2 x 30 steps each way
Progressing Pogo Jump
3 x 15 jumps - start small and build. quick off the ground
Lateral March/ Lateral A Skip
3 x 20 meters
Diagonal Bounds
2 x 12 jumps total
GENERAL LIFTS
Step Down Step Up
week 1: med 3 x 8
week 2: heavy 3 x 6
week 3: heavy 3 x 6
week 4: Vheavy 3 x 6
Front Squat Reverse Lunge Series
right leg, left leg, both = 1 rep
week 1: med 3 x 3
week 2: heavy 3 x 3
week 3: heavy 3 x 3
week 4: Vheavy 3 x 3
Push Press
week 1: med 3 x 8
week 2: med 3 x 6
week 3: heavy 3 x 6
week 4: heavy 3 x 6
Dips Weighted or Body Weight
week 1: med 3 x 8
week 2: med 3 x 6
week 3: heavy 3 x 6
week 4: heavy 3 x 6
CORE 2 -3 Time Through
Back Extension row (single, single, double)
x 6
Swiss Ball Stir the Pot
x 60 seconds
Swiss Ball Arm raise (just lift arms not arms and legs)
x 60 seconds
Swiss Ball Pike or knees to chest for easier option
x 20
