Our strength training goal for the next 5 weeks is to build general strength. We do this for two reasons: First, building general strength early in the training year allows us to have more potential for building power and ski-specific velocity later in the fall. Second, our bodies need base strength to stay injury free and remain balanced. You will notice there are a lot of single leg or single arm exercises prescribed in this period. This is to address any imbalances or weakness before we transition to building max power.
Do you want to build muscle? This is what we call hypertrophy. This general strength phase can also be used as a hypertrophy phase but we recommend easing into it. Take the first 2-3 weeks to focus on quality, technique, and balanced movements. Then from weeks 3-6 really begin to push yourself. In order to actually gain muscle athletes must pay attention to their RPE effort. It's hard to effectively add muscle without hitting the heavy and Vheavy recommendations (reps to failure). This will require safe gym practices (generally a spotter) and making sure athletes are fueling adequately with calories and protein.
It's important to note that skiers can build strength without adding muscle mass. Which is why this plan is appropriate for athletes of all ages.
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: 10-15 min
| Power | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Eccentric single leg step up | 2x6 each leg | 2 x 8 each leg | 2 x 12 each leg | 2 x 12 each leg | 2 x 10 each leg | 2 x 12 each leg |
(slow on the way down)
| General Lifts (circuit if you want) | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Single arm DB push press | 3 x 15 each arm light | 3 x 12 each arm med | 3 x 12 each arm med | 3 x 12 each arm heavy | 3 x 12 each arm heavy | 3 x 12 each arm heavy |
| DB reverse lunge from plates | 3 x 12 each leg light | 3 x 10 each leg med | 4 x 10 each leg heavy | 3 x 10 each leg heavy | 3 x 10 each leg heavy | 3 x 10 each leg heavy |
| DB single arm Y's | 12 each arm light | 15 each arm light | 15 each arm med | 15 each arm med | 15 each arm med | 15 each arm med |
| Single leg box squat | 3 x 8 each leg | 3 x 10 each leg | 4 x 12 each leg | 3 x 10 each leg | 4 x 10 each leg | 3 x 8 each leg |
| | | | (add weight) | (add weight) | (add weight heavy) |
| Dips | 8-20 | 8-20 | 8-20 | 8-20 | 8-20 | 8-20 |
