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
WARM UP: 5 - 30 minites cardio
SESSION
HIP, SHOULDER, GLUTE, CORE ACTIVATION, PLYO
Cable or Band Hip extension
x 20 each leg
x 2 sets
Busu med ball slam (add medium ankle band)
x 15 slams each leg
Jumping Jacks Series
x 20 each way
Rock and twist stretch
x 15 each side
Progressing Pogo Jump x 15
x 2 sets
Ladder Drills
x 4 different Drills
x 3 times through
Box jump
x 5 jumps (use big box. Can add mini hurdle before)
x 2 sets
Reverse lunge step up
x 5 each leg (fast and dynamic)
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Ski Specific Super Set Plyo
(pair the next two exercises - rest at least 1 minute between sets)
x 2 times through
x 3 times through if legs are feeling good
Tuck Jump
x 15
Diagonal Skate Bounds
x 12 total
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5 - Set - (do the next 5 exercises in a row with approximately 20 seconds rest between exercises - rest two minutes between sets)
x 3 times through
x 4 times through on hard weeks
Med ball underhand throw
Dynamic Pull Up
x 8 - 15 (can use assistance band if you can not do 8 quickly)
Reverse lunge single arm push pressx 6 each side
Later bound in place
x 12 total
Ski Erg (fast 10 pulls)
x 10
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CORE: (circuit 3 times through, short rest)
Plate Rotations (fast) 1,2,3 hold = 1
x 12
Band Swings Prone
x 1 minute
Bend Swings Side
x 20 1 minute each side
Swiss ball med ball throw
x 10 hard
Med Ball Back Extension Curl
x 20
