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 minites cardio
SESSION
HIP, SHOULDER, GLUTE, CORE ACTIVATION, PLYO
Shoulder DB Light T's
x 20
x 2 sets
Super Mans with Shoulder Bands
x 20
x 2 sets
Monster Band Walk
x 30 meters forward/ backward
Staggered Skate push (double band)
x 20 pushes each way
x 2 sets
Hurdle Jump to lateral bound
x 8 hurdles
x 2 sets weeks 1,2
x 3 sets weeks 3,4
Single Leg BB Lateral Leg Press (can do from flat ground without wedge. can also substitute with leg press machine)
x 6 each leg (medium to heavy weight - think power)
x 2 sets
Scissor Jump
x 6 each leg
x 2 sets
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SUPER SET 1: ( Pair the next two exercises, then rest between sets - 2 mins)
x 3 sets
Weighted Pull Up week 1: 4 x med
week 2: 4 x heavy
week 3: 4 x heavy
week 4: 4 x Vheavy
Med Ball Jump Slam
week 1: x 8
week 2: x 8
week 3: x 8
week 4: x 8
SUPER SET 2: ( Pair the next two exercises, then rest between sets - 2 mins)
x 3 sets
Push Pressweek 1: 8 x med
week 2: 6 x heavy
week 3: 6 x heavy
week 4: 6 x heavy
Swiss Ball Med Ball Throw
week 1: x 8
week 2: x 8
week 3: x 8
week 4: x 8
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POWER LIFT
BB Hip Thrusters
week 1: 3 x 8 x med
week 2: 3 x 6 x heavy
week 3: 3 x 6 x heavy
week 4: 3 x 6 x heavy
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CORE: (circuit 2 - 3 times through, short rest)
TRX Bridging Hip Extension x 10 - 15 each leg
TRX Hip Ab
x 30 each side
Med Ball Shuttle Toss
x 20 each side
Med Ball Side Toss
x 15 - 20 each side
Back Extension Med Ball Throw
x 15 - 20
