Velocity strength is the final piece of the puzzle that allows us to turn the strength we have built throughout the summer into speed and effective power application on skis. This month we focus on more dynamic motions and body weight exercises, as well as multiple response plyos and core, and more ski specific motions.
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
Band Step Dyno Disk
x 60 seconds each leg
x 2 sets
Walk Out Push Ups
x 10
x 2 sets
Floor Trunk Rotations
x 20
Jump Rope 1,2,1 foot
x 30 seconds
x 2 sets
Jump Rope Single Foot High Knees
x 30 seconds
x 2 sets
Ladder Drills x 4 different drills
x 3 sets
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Ski Specific Plyo Super Set
(pair the next two exercises - rest at least 1 minute between sets)
x 2 sets
x 3 sets if legs are feeling fresh
Hurdle Jump
x 8 hurdles
Classic Bound
x 12 bounds
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5 - Set - (do the next 5 exercises in a row w/ approximately 20 seconds rest between exercises. Rest two minutes between sets)
x 3 times through
x 4 times through on hard weeks
Single Leg Med Ball Slam Step up
x 5 each leg
Dynamic Dips
x 8 - 12 ( if you can not do 8 quickly use an assistance band)
Single Leg hurdle w/ later shuffle bound
x 5 hurdles each leg (***do one direction, then the other)
Plate Push Ups
x 10 - 15
Band resisted tempo DP
x 15
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CORE: (circuit 3 times through, short rest)
Swiss Ball windshield wipers
x 20 total
Swiss Ball Pike (can alternate w/ knees to chest)
x 15 - 20
Russian Twist With Plate
x 20
Single Leg V-ups
x 10 each side
Bonus core:
Bridging hip abduction w/ band
x 15 each side
