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 ploys 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
Cable or Band Hip extension
x 20 each leg
x 2 sets
Fire Hydrant hold w/ skierg (can also just use cable to pull down)
x 30 pulls each leg
x 2 sets
Jumping Jacks Series
x 20 each way
Mountain Climber
x 20
x 2 sets
Progressing Pogo Jump x 15
x 2 sets
Depth Jump
x 5 jumps
x 2 sets
Ladder Drills
x 4 different Drills
x 3 times through
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Ski Specific Super Set Plyo
(pair the next two exercises - rest at least 1 minute between sets)
x 2 times through
x 3 times through if legs are feeling good
Tuck Jump
x 15
Diagonal Skate Bounds
x 12 total
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5 - Set - (do the next 5 exercises in a row with approximately 20 seconds rest between exercises - rest two minutes between sets)
x 3 times through
x 4 times through on hard weeks
Power Clean (from boxes or hang clean)
Dynamic Pull Up
x 8 - 15 (can use assistance band if you can not do 8 quickly)
Med ball bench press throw x 10
https://youtu.be/xYCQ7NqJLCIBroad Jump
x 5
Ski Erg (fast 10 pulls)
x 10
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CORE: (circuit 3 times through, short rest)
Plate Rotations (fast) 1,2,3 hold = 1
x 12
Band Swings Prone
x 1 minute
Bend Swings Side
x 20 1 minute each side
Med Ball Back Extension Curl
x 20
Bonus exercise:
Bridging Mountain climber w/ bands
x 30
