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
Super Mans with Shoulder Bands
x 20
x 2 sets
Wall Sit with Thoracic Stretch
x 20
x 2 sets
Classic Style Band Push (double band- can do one above knees)
x 20 pushes each leg (try to push from the back foot while using glutes)
x 2 sets
https://youtu.be/dz-zPwQY_LESeated Box Jump
x 4
x 2 sets
Weighted reverse lunge step up jump
x 6 each leg
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: 8 x med
week 2: 6 x heavy
week 3: 6 x heavy
week 4: 6 x heavy
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CORE: (circuit 2 - 3 times through, short rest)
DB Farmer Walk x 30 meters each arm
Walkin Plate Figure 8
x 30 meters forward/ backward
Stick Crunches, Over Unders
x 20
TRX Plank with Alternating Hip Flexion
x 45 - 60 seconds
TRX Knees to chest with twist
x 15 each side
