One of the ways we take our cross-training strength gains and turn them into speed on skis in through power training. Power training is something that everyone can benefit from regardless of age or level of skiing. A simple way of thinking about it is this: A power phase in the gym is designed to teach our bodies how to move effectively. Simple as that... take strength, and turn it into movement. This is why power based strength plans begin to incorporate more ski specific exercises such as med ball slams, SkiErgs, and plyometrics. A staple of power training is a super set (performing one weighted exercise directly into a non-weighted exercises without rest in between.)
| POWER STRENGTH DAY 1 | |
| Aerobic Warm up | At least 15 min |
| Activation - Do not circuit | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| standing band clam shells | 2 x 20 each side | 2 x 20 each side | 2 x 20 each side | 2 x 20 each side | 2 x 20 each side | 2 x 20 each side |
| classic band push | 2 x 20 each leg | 2 x 20 each leg | 2 x 20 each leg | 2 x 20 each leg | 2 x 20 each leg | 2 x 20 each leg |
| cross over skate jump | 2 x 8 each leg | 2 x 8 each leg | 3 x 8 each leg | 3 x 8 each leg | 3 x 8 each leg | 3 x 8 each leg |
| Seated DB jump | 2 x 6 jumps (light) | 2 x 6 jumps (light) | 2 x 6 jumps (med) | 3 x 6 jumps (med) | 3 x 6 jumps (med) | 3 x 6 jumps (med) |
| band hold single leg lowers | 60 seconds | 60 seconds | 60 seconds | 60 seconds | 60 seconds | 60 seconds |
| Single arm DB push press | 15 each arm | 2 x 15 each arm | 2 x 15 each arm | 2 x 15 each arm | 2 x 15 each arm | 2 x 15 each arm |
| Super Set 1 | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Power Clean | 3 x 8 Light | 3 x 8 medium | 3 x 8 heavy | 3 x 6 heavy | 3 x 6 heavy | 3 x 6 heavy |
| SkiErg or battle ropes | 3 x 12 fast | 3 x 12 fast | 3 x 12 fast | 3 x 12 fast | 3 x 12 fast | 3 x 12 fast |
| Super Set 3 | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Lunge kettlebell push press | 3 x 6 each side light | 3 x 6 each side med | 3 x 6 each side med | 3 x 6 each side med | 3 x 6 each side heavy | 3 x 6 each side heavy |
| Classic bounds | 3 x 12 | 3 x 12 | 3 x 12 | 3 x 12 | 3 x 12 | 3 x 12 |
| Optional add: |
| Body Weight pull ups - 3 sets |
| Core - circuit 2-3 times | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Swiss ball truck driver | x 20 total | x 20 total | x 20 total | x 20 total | x 20 total | x 20 total |
| swiss ball stir the pot | x 45 sec | x 45 sec | x 60 sec | x 60 sec | x 60 sec | x 60 sec |
| Med ball side toss | x 15 each side | x 15 each side | x 15 each side | x 15 each side | x 15 each side | x 15 each side |
| Pike knees to elbows | x 12 each side | x 12 each side | x 12 each side | x 12 each side | x 12 each side | x 12 each side |
| hanging leg lifts | x 8 - 12 | x 8 - 12 | x 8 - 12 | x 8 - 12 | x 8 - 12 | x 8 - 12 |
