If you are looking to make big strength gains before next season now is the time! We have spent May getting our muscles used to regular strength training and now it's time to move gains strength and mass. Lifts during June should be done with control and with a technique focus, we will begin to use more dynamic and explosive lifts later on in the summer but for now the goal is to guild general strength.
Are you an athlete who wants to put on muscle mass? Is so you will need to be doing many of these exercises to failure (as many reps as you can building to as much weight as you can) Realistically it's very tough to gain much muscle mass as an elite skier because of high training volume. But it's great for the muscles to have a strength building phase.
Are you an athlete who does not want to put on muscle mass? If so you can be more reserved with your weight. Still lift heavy but you do not need to go to max reps.
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
My goal with June is to build a general strength that we will then be able to turn into specific strength later in the summer. Our emphasis is on general leg, glute, and shoulder strength while always working on stability and often single leg exercises.
Warm Up: 5 - 30 minutes cardio
SESSION
HIP, SHOULDER, GLUTE, CORE ACTIVATION, PLYO
Lateral Lunge w/ Shoulder cable pull
x 15 each arm
Shoulder ABD and ADD Front Facing
2 x 15 each arm - stable core
Mini Band Monster Walks
2 x 20 meters forward and backward
Mini Band Side Step
2 x 30 steps each way
Progressing Pogo Jump
3 x 15 jumps - get higher each jump. quick off the ground
Single Leg Hop
2 x 8 jumps each leg (can use hurdle or no hurdle)
Single Leg RDL to Step Up Runner
x 8 each leg
____________________________________________
GENERAL LIFTS
Do as Circuit w/ approx. 45 sec - 1 minute rest between exercises. 2 minutes rest between sets
Step Down Step Up
week 1: med 3 x 8
week 2: heavy 3 x 6
week 3: heavy 3 x 6
week 4: Vheavy 3 x 6
Front Squat Reverse Lunge Series (can substitute with Swiss ball ham curls)
right leg, left leg, both = 1 rep
week 1: med 3 x 3
week 2: heavy 3 x 3
week 3: heavy 3 x 3
week 4: Vheavy 3 x 3
Single Arm Single Leg DB Bench Press
week 1: med 3 x 8 each arm
week 2: med 3 x 8 each arm
week 3: heavy 3 x 8 each arm
week 4: heavy 3 x 8 each arm
Bench or Bent Over Row ( can do standing, can also do with DB)
week 1: med 3 x 8
week 2: med 3 x 8
week 3: heavy 3 x 8
week 4: heavy 3 x 8
_________________________________________
CORE 2 -3 Time Through
Quadruped Band Row
x 15 each arm
Swiss Ball Stir the Pot
x 60 seconds
Bridging Single Leg Kettle Bell Side Row
x 15 each side
Swiss Ball Bench Hip Extension (can do from ground too)
x 20
