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.
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
Downward Dog to Spider Stretch
x 8 each side
Shoulder Lateral Cable Pulls
x 15 each side
Jumping Jacks Series
x 20 each way
Bridging Hip Ab
x 20 each side
Band Skate Jumps
x 10 each way
x 2 sets
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Super Set 1:
Pair the next two exercises together without rest. Rest at least 1 minute between sets
x 3 sets
Power Clean (can do from boxes or with DB)
x 6
Alternating Step Up Jump
x 6 each leg
Super Set 2:
Pair the next two exercises together without rest. Rest at least 1 minute between sets
x 3 sets
Dips (weighted)
x 8
Reverse Pull up
x 10 - quick
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OPTIONAL
Power Lift:
Single Arm Single Leg push press
x 6 each arm
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Core circuit: 2 - 3 times through
Split Squat Med Ball Side throw
x 15 each side
Med Ball Shuttle Toss (can also do against wall)
x 20 total
Swiss Ball Med Ball Throw
x 15
Russian Twist (with plate or med ball)
x 15 each side
Med Ball Pike Circles
x 45 seconds
