August is the time of year we want to begin moving quickly. That means both on skis with more speed and L4, but also in the weight room. Following our 4 week block of Max Strength we will now have 4 weeks of Max Conversion to Power.
This program will have elements of Max Strength, so we can continue to push ourselves and increase the weight we are lifting each week, but will now combine more elements of power and more dynamic motions and lifts.
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
WARM UP: 5 - 30 minutes cardio
SESSION
HIP, SHOULDER, GLUTE, CORE ACTIVATION, PLYO
Standing shoulder series
x 20 each way
Quad Stretch with Thoracic Rotation
x 15 each side
x 2 sets
Classic Style Band Push
x 20 pushes each leg (try to push from the back foot while using glutes)
x 2 sets
https://youtu.be/dz-zPwQY_LEA Skip
x 30 meters
x 3 sets
Ankling w/ single leg cycles
x 20 meters each leg
x 2 sets
Seated Box Jump (can hold light DB or weight vest)
x 4
x 2 sets weeks 1,2
x 3 sets week 3,4
Single Leg Bound
x 8 jumps each leg
x 2 sets week 1,2
x 3 sets week 3,4
Single leg (double) hurdle w/ lateral bound
x 8 hurdles
x 2 sets weeks 1,2
x 3 sets weeks 3,4
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SUPER SET 1: ( Pair the next two exercises, then rest between sets - 2 mins)
x 3 sets
Weighted Back Extension Row week 1: 8 x med
week 2: 8 x heavy
week 3: 8 x heavy
week 4: 8 x heavy
L Pull Up (or you can do x10 fast skier erg)
week 1: 5 - 15
week 2: 5 - 15
week 3: 5 - 15
week 4: 5 - 15
SUPER SET 2: ( Pair the next two exercises, then rest between sets - 2 mins)
x 3 sets
Weighted dips
week 1: 6 x med
week 2: 5 x heavy
week 3: 4 x heavy
week 4: 4 x Vheavy
Reverse Pull Up (Smith Rack) W/ Swiss Ball
week 1: x 8 - 10
week 2: x 8 - 10
week 3: x 8 - 10
week 4: x 8 - 10
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POWER LIFT
Power Clean (can do from boxes or floor)
x 3 sets
week 1: 8 x med
week 2: 6 x med
week 3: 6 x med
week 4: 5 x heavy
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CORE: (circuit 2 - 3 times through, short rest)
Plate Walk Over Head
x 30 steps forward / backward
Plate Walk Rotations
x 30 steps forward / backward
https://youtu.be/btjMI2jwNhAWaiter Carry
x 30 meters
TRX Mountain Climber
x 45 - 60 seconds
TRX Side Plank Knees to Chest with twist
x 15 - 20 each side
