Velocity strength is the final strength phase that allows us to turn the strength we have gained during the summer into 'functional performance strength'. After this phase we will cycle back through new max and power strength plans before the winter.
This velocity phase will last just 4 weeks. If you were unable to do a full general strength phase in the spring I recommend going back and spending the next 4 weeks doing general strength rather than velocity strength.
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
| Aerobic Warm up | 15-20 min warm up | | |
| Activation Circuit x2 | Week 1 | Week 2 | Week 3 | Week 4 |
| Fire hydrant hold w/ ski erg | x 30 pulls each leg | x 30 pulls each leg | x 30 pulls each leg | x 30 pulls each leg |
| Jumping Jack Series | x 20 each way | x 20 each way | x 20 each way | x 20 each way |
| Hip flexor stretch | x 30 seconds each side | x 30 seconds each side | x 30 seconds each side | x 30 seconds each side |
| single leg mini hurdle | x 8 each leg | 2 x 8 each leg | 2 x 8 each leg | 3 x 8 each leg |
| lateral mini hurle | x 8 each leg | 2 x 8 each leg | 2 x 8 each leg | 3 x 8 each leg |
| Complete above first then ladder | | | | |
| Ladder drills | x4 different drills, x3 times | x4 different drills, x3 times | x4 different drills, x3 times | x4 different drills, x3 times |
| Ski Specific plyo set | Week 1 | Week 2 | Week 3 | Week 4 |
| Tuck Jump | x 10 | x 10 two sets | x 10 two sets | x 10 two sets |
| Skate bounds | x 12 | x 12 two sets | x 12 two sets | x 12 two sets |
5-set superset - Do each exercise one after the other. Approx. 20-30 sec rest between exercises. 2 min rest between sets
circuit 2-3 times
