December velocity strength is an important step in our strength periodization. Even if your race season doesn't get into full swing until later in the winter it's curtail that we use this strength phase to work on dynamic ski specific movements. Velocity strength is the final piece of the puzzle within our yearly strength periodization. After we have completed this 4 week phase our strength routines will become more personalized and flexible during the winter Maintenance routines. At that point we will combine elements of general, max, power, and velocity strength to make sure we all continue to build strength throughout the season.
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 minutes cardio
SESSION
HIP, SHOULDER, GLUTE, CORE ACTIVATION, PLYO
Fire Hydrant Band hold w/ Ski Erg
x 60 seconds each leg
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
Lateral Single Leg Drop Jump
x 5 jumps each leg
x 2 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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Quadruple Set - (do the next 4 exercises in a row - rest two minutes between sets)
x 3 times through
x 4 times through if feeling quick
Med Ball Squat throw (underhand)
x 6
Dynamic Dips
x 8 - 12 ( if you can not do 8 quickly use an assistance band)
Alternating Step Up Jump
x 12 jumps total
Med Ball Bench Press Throw
x 10 - 15
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CORE: (circuit 3 times through, short rest)
Split Squat Med Ball Side throw (multiple response)
x 15 each side
Swiss Ball Pike
x 15 - 20
Russian Twist With Plate
x 20
TRX Plank to Tricep Extension (if too hard just rock back and forth in plank position)
x 10 - 15
