Power Strength Day 2

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 2
Aerobic Warm up At least 15 min

Activation - Do not circuitWeek 1Week 2Week 3Week 4Week 5Week 6
band skate jump2 x 16 jumps2 x 16 jumps2 x 16 jumps3 x 16 jumps3 x 16 jumps3 x 16 jumps
Quadruped band hip extension2 x 15 each leg2 x 15 each leg2 x 15 each leg2 x 15 each leg2 x 15 each leg2 x 15 each leg
TRX straight arm row2 x 10 each arm 2 x 10 each arm 2 x 10 each arm 2 x 10 each arm 2 x 10 each arm 2 x 10 each arm 
A Skip2 x 20 meters 2 x 20 meters 3 x 20 meters3 x 20 meters3 x 20 meters3 x 20 meters
Split squat step up jump2 x 6 each leg 2 x 6 each leg 2 x 6 each leg 2 x 8 each leg 2 x 8 each leg 2 x 8 each leg 
Back extension DB row 2 x 10 2 x 10 2 x 10 2 x 10 2 x 10 2 x 10 

(Super sets: One exercise directly into the next. Rest at least 1.5 min between sets) 
Super Set 1Week 1Week 2Week 3Week 4Week 5Week 6
Kelltebell speed squat3 x 103 x 10 3 x 10 3 x 10 3 x 10 3 x 10 
Squat jump3 x 43 x 43 x 53 x 53 x 63 x 6

Super Set 2Week 1Week 2Week 3Week 4Week 5Week 6
Push press3 x 8 med3 x 8 med3 x 8 heavy 3 x 8 heavy 3 x 8 heavy 3 x 8 heavy 
pull up (fast) or jump pull up3 x 103 x 10 3 x 10 3 x 10 3 x 103 x 10

Super Set 3Week 1Week 2Week 3Week 4Week 5Week 6
kneeling BB hip thrusters3 x 8 med3 x 8 med3 x 8 med3 x 8 heavy 3 x 8 heavy3 x 8 heavy
Med ball squat thrust throw3 x 63 x 63 x 83 x 8 3 x 8 3 x 8 

Optional add: 
Body Weight dips - 3 sets

Core - circuit 2-3 timesWeek 1Week 2Week 3Week 4Week 5Week 6
Side bridge kettlebell rowx 15 each sidex 15 each sidex 15 each sidex 15 each sidex 15 each sidex 15 each side
Supine plate passx 45 secondsx 45 secondsx 60 secondsx 60 secondsx 60 secondsx 60 seconds
Swiss ball pikex 10 - 15x 10 - 15x 10 - 15x 10 - 15x 10 - 15x 10 - 15
Overhead plate walkx 60 secondsx 60 secondsx 60 secondsx 60 secondsx 60 secondsx 60 seconds
hanging leg lifts (slow on way down)x 10 x 10 x 10 x 10 x 10 x 10 
extra TRX roll outx 20x 20x 20x 20x 20x 20

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