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
Cable or Band Hip extension
x 20 each leg
x 2 sets
Jumping Jacks Series
x 20 each way
Mountain Climber
x 20
x 2 sets
Ladder Drills
x 4 different Drills
x 3 times through
Depth Jump
x 5 jumps
x 2 sets
Kneeling Lateral Bound to Step Up
x 5 jumps each leg
x 2 sets
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HIP, SHOULDER, GLUTE, CORE ACTIVATION, PLYO
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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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 Scoop Throw w/ classic push
x 2 throws each leg (push off of back like like a classic push)
Dynamic Pull Up
x 8 - 15 (can use assistance band if you can not do 8 quickly)
Power Clean (I prefer from boxes)
x 6 Medium weight
Broad Jump
x 5
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CORE: (circuit 3 times through, short rest)
Plate Rotations1,2,3 hold = 1
x 12
Band Swings Prone
x 30
Band Swings Side
x 20 each side
Med Ball Back Extension Curl
x 20
