In November we hit our final phase of power development. This strength program will use elements of max strength while combining more super sets (weighted exercises followed by unweighted) and body weight plyometrics and ski specific jumps.
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
WARM UP: 5 - 30 minites cardio
SESSION
HIP, SHOULDER, GLUTE, CORE ACTIVATION, PLYO
Shoulder Band Pull Apart
x 20 palms down
x 20 palms up
Band Step on Dyno Disk
x 60 seconds each leg
Skater Band Steps
x 30 steps forward, 30 steps backward
x 2 sets
A Skip
x 30 meters
x 2 times
Lateral Single leg mini hurdle
x 8 jumps each leg
x 2 - 3 sets (3 sets on days you are feeling springy)
Weighted Lateral Step Up Jump
x 5 each leg (use light dumb bells or weighted vest)
x 2 sets (go light enough that you can still jump off of box)
Lateral Skate Jump In Place
x 6 jumps total
x 2 sets
https://youtu.be/Hj2mUdlGfT4__________________________________________
SUPER SET 1: ( 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
L Pull Up
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
Back Squat
week 1: 8 x med
week 2: 6 x med
week 3: 6 x med
week 4: 5 x heavy
Squat Jump
x 4 jumps
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POWER LIFT
Weighted Back Extension Row
week 1: 8 x med
week 2: 8 x heavy
week 3: 8 x heavy
week 4: 8 x heavy
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CORE: (circuit 2 - 3 times through, short rest)
Plate Walk Over Head
x 30 steps forward / backward
BB rotationsx 20 total
Waiter Carry
x 30 meters
TRX Mountain Climber
x 45 - 60 seconds
TRX Side Plank Knees to Chest
x 20 each side
https://youtu.be/iqeGOb4QBpY