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
Squat With Thoracic Stretch
2 x 10
Mini Band Side Step
2 x 30 steps each way
Classic Band Push
2 x 30 pushes each leg
Single leg hop
3 x 8 jumps each leg (can use hurdle or no hurdle)
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GENERAL LIFTS
DB Single Arm Row
week 1 - 3 x 5 med
week 2 - 3 x 4 heavy
week 3 - 3 x 4 vheavy
week 4 - 3 x 4 vheavy
Weighted Dips
week 1 - 3 x 5 med
week 2 - 3 x 4 heavy
week 3 - 3 x 4 vheavy
week 4 - 3 x 4 vheavy
Back Squat
week 1 - 3 x 4 med
week 2 - 3 x 4 heavy
week 3 - 3 x 4 vheavy
week 4 - 3 x 4 vheavy
OPTIONAL: 2nd leg exercise
Straight Leg Dead Lift
week 1 - 3 x 4 med
week 2 - 3 x 4 heavy
week 3 - 3 x 4 vheavy
week 4 - 3 x 4 vheavy
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CORE - Can Circuit - 2 -3 times through
Swiss Ball Hip Ups
x 20
Swiss Ball Stir the Pot
x 60 seconds
Swiss Ball Arm raise (just lift arms not arms and legs)
x 60 seconds
Back Extension row (single, single, double)
x 6
