December Strength Day 1 - Velocity Phase 2

December velocity strength is the final piece of the puzzle that allows us to turn the strength we have built throughout the off-season into speed and effective power application on skis. Even if you consider yourself a 'slow twitch' marathon racer you can still benefit from a velocity phase in the weight room. In fact skiers who exclude velocity training from their routines often plateau in general strength in the long run. This routine is designed to train athleticism and dynamic ski specific movements that will help athletes feel more comfortable on their skis. 

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 barely 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 

x 20 slow and controlled 

x 2 sets

x 10

x 2 sets

x 20 each side

x 30 seconds 

x 2 sets 

x 30 seconds 

x 2 sets

x 4 different drills 

x 3 sets

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x 2 sets

x 3 sets if legs are feeling fresh 

single leg hurdle Jump 

x 8 hurdles each leg

x 12 bounds

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x 3 times through 

x 4 times through on hard weeks 

x 20 – light, one rep per second 

x 8 - 12 ( if you can not do 8 quickly use an assistance band) 

x 8 each leg 

x 10 - 15 

x 10

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x 20 total 

x 15 each leg (slow and controlled) 

x 20 

Bonus core: 

x 15 each side