Maintenance Strength - velocity Based

For in-season strength this winter there are three strength routine options. We recommend still trying to get in two strength sessions per week when scheduling allows. Use the guidelines below to plan which strength routine to do: 

Maintenance Strength Based - Use on weeks with no competitions or when there are non-priority races to help maintain base strength. Also pair this workout with the Velocity or Power plan on some weeks. A good way to do this is by scheduling a velocity or power based strength workout mid week, and then use this strength routine after races on the weekend. 

Maintenance Power Based - Perfect to incorporate as a mid week strength routine leading up to races during the majority of the winter. Especially during non-priority race weeks. 

Maintenance Velocity Based - Best used during a peak phase (2-3 weeks leading up to most important races of the season). Also can be used as a mid week strength routine when athletes need to work on snappy and dynamic movements. 

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 

2 x 12 lunges 

x 60 seconds each leg 

x 20 palms up 

x 20 palms down 

2 x 15 each leg 

2 sets of 4 drills 

______________________________________________

x 8 jumps each leg 

2 - 3 sets 

x 6 each leg 

2 sets 

________________________________________________

x 8 - 10 

6 - 12

x 4 jumps 

x 8 slams 

______________________________________________________

x 10 

x 60 seconds 

x 20 each side 

x 6 - 12