Alpine Skiing

Preseason
MONDAY Abdomenal Core & LB Plyometric
Power Clean
%
65%
75%
75%
80%
85%
-

reps
8
5
5
4--5
3--5
-

Bent-Knee Sit-Up
Rest
%
wt. reps
1 min
5-25 lbs x 15
2-5 min
5-25 lbs x 15
2-5 min
5-25 lbs x 15
2-5 min Lower Crunches
2-5 min
0
reps
20
20
-

Training Goal:

20

Core Strength & LB Power

PRE
1. Run
2. Air squat 2x10
3. Line jumps 2x 10 fw/lat
4. Pushups 2x10
5. Russian Twist 2x10

WEDNESDAY
Bench Press
%
65%
85%
85%
85%
85%
-

Rest
30 Sec
30 Sec
30 Sec

Isometric Plank
0
Depth Jumps *
0
-

reps
1 min
1 min
2 min
reps
6
6

6
* 2 min rest between sets for Depth Ju
** rest indicated here is inter-rep res

POST
1. Quad stretch 30 sec
2. Glute stretch 30 sec
3. Calf stretch 30 sec
4. Downward Dog 30 sec
5. Supine IT stretch 30 sec

Upper Body RT & Dynamic Balance

reps
10
3--6
3--6
3--6
3--6

Training Goal:

PRE
1. Run
2. Air squat 2x10

Rest
30-60 sec
30-60 sec
30-60 sec

Rest
min
min
min
min
min

2
3
3
3
3

Bent Over Row

%
reps
55%
8
65%
5
85%
5
85%
5
85%
5
-

UB Strength/Power & Balance

Ankle Dorsi Flexion

Rest
%
reps
1 min
65%
12
1 min
65%
12
2-3 min
65%
12
2-3 min DL/SL Bosu Squat*
2-3 min
Time
reps
10
10
10
*DL: Double leg; SL: Single leg
**Do on floor for alternative

POST
1. Quad stretch 30 sec
2. Glute stretch 30 sec

3. Line jumps 2x 10 fw/lat

4. Pushups 2x10
5. Russian Twist 2x10

FRIDAY
Box Squat
%
40%
40%
40%
40%
40%
40%
-

3. Calf stretch 30 sec

4. Downward Dog 30 sec
5. Supine IT stretch 30 sec

LB Resistance Training
reps
3
3
3
3
3
3

Training Goal:

Rest

Dead Lift
%
65%
75%
80%
85%
85%
85%
-

reps
8
6
5
4
4
4

Rest
2 min
2 min
2 min
3 min
3 min
3 min

Dumbell Forward Lung

%
reps
75%
4
80%
3
80%
3
Jump Squats
Time
reps
20
20
20
*Holding a medicine ball

Strength/Power

PRE
1. Run
2. Air squat 2x10
3. Line jumps 2x 10 fw/lat
4. Pushups 2x10
5. Russian Twist 2x10

POST
1. Quad stretch 30 sec
2. Glute stretch 30 sec
3. Calf stretch 30 sec
4. Downward Dog 30 sec
5. Supine IT stretch 30 sec

reps
1 min
1 min
2 min
reps
6
6

Farmer Walk
%
90%
90%
90%
Lateral Barrier
Rest**
0
5-10 sec
5-10 sec
Rest
30 sec
30 sec
30 sec

6
5-10 sec
etween sets for Depth Jumps
ated here is inter-rep rest

reps
26 yds
26 yds
26 yds
Hop
reps
12
12
12

Rest
2 min
2 min
2 min
Rest
1 min
1 min
1 min

tch 30 sec
tch 30 sec
ch 30 sec
d Dog 30 sec
stretch 30 sec

reps
12
12
12

reps
10
10
10
eg; SL: Single leg
r for alternative

tch 30 sec
tch 30 sec

Rest
30 sec
30 sec
30 sec
Rest

Pull-up
%
reps
8
8
8
Bosu Windmill Walk**
Time
reps
10 per leg
10 per leg
10 per leg

Rest
2 min
2 min
2 min
Rest
1.5 min
1.5 min
1.5 min

ch 30 sec
d Dog 30 sec
stretch 30 sec

reps
4
3
3

reps
20
20
20
medicine ball

tch 30 sec
tch 30 sec
ch 30 sec
d Dog 30 sec
stretch 30 sec

Rest
2 min
3 min
3 min
Rest
2 min
2 min
2 min

Jump Lunges
%
Pump Squat*
Time (sec)
30
-

reps
10
10
10
reps
4

Rest
2 min
2 min
2 min
Rest
30 sec