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
Shoulder Band Pull Apart
x 20 palms down
x 20 palms up
Band Steps In Place
2 x 30 touches each leg
Band Staggered Skate Push (use one band above knees)
2 x 30 steps each way
Lateral Lunge w/ Runners
2 x 8 total
Lateral March w/ skate push
2 x 8 each leg
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GENERAL LIFTS
Do as Circuit w/ approx. 45 sec - 1 minute rest between exercises. 2 minutes rest between sets
Split Squat from Bench W/ DB
week 1: med 3 x 8 each leg
week 2: heavy 3 x 6 each leg
week 3: heavy 3 x 6 each leg
week 4: Vheavy 3 x 6 each leg
Single leg DB RDL (can also do with bar bell/ weights)
week 1: med 3 x 8 each leg
week 2: heavy 3 x 6 each leg
week 3: heavy 3 x 6 each leg
week 4: Vheavy 3 x 6 each leg
Bridging DB Lat Pullover
week 1: med 3 x 6 each leg
week 2: med 3 x 6 each leg
week 3: heavy 3 x 6 each leg
week 4: heavy 3 x 6 each leg
Push Press (can do with BB or DB)
week 1: light 3 x 10
week 2: med 3 x 10
week 3: heavy 3 x 8
week 4: heavy 3 x 8
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CORE 2 -3 Times Through
Swiss Ball Bridge W/ Alternating hand raise
(keep two feet on the ball, raise one hand at a time)
x 20
Bosu Side Leg lifts (can also do with feet on bosu)
x 15 each side
Prone Plate Pass (can do from ground or bench)
x 20 total
Stick Crunches
x 10 - 15
