FIS Alpine Strength and Power: Training by JC Cole in TrainHeroic

FIS Alpine Strength and Power

FAST Performance

Skiing
Coach
JC Cole

This program is for the Elite Alpine Ski Racing athlete who is competing at the Junior FIS or FIS/Nor-Am Level. The athlete should have a complete understanding of Olympic Lifting technique, Movement Skills, Jump Mechanics and an overall good strength and movement foundation before beginning the program

Features
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Access to your coach
The App will allow you to log in metrics on your workouts and ask questions as you go through the workouts
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s geared for the Elite Alpine Ski Racer.
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Log in Training Readiness
Your feedback will track your mental and physical progress.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Descriptions and Videos for you to follow with detail
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Feedback and Support
As you work through the program, your progress is tracked on the App.
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Delivered through TrainHeroic
Changing the way you train. No more paper workouts. Everything you need is on your phone or tablet!
Equipment
Required
Standard Gym Equipment
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Sample Week
Week 1 of 8-week program
Sunday
LB Pull/UB Push Day 1

A1

Jump Rope

1 x 8:00

A2

Spiderman Plank

2 x 10

A3

Hands-Free Side Plank

2 x 10

A4

Movement Prep Detail

1 x 5

B1

Fast Feet/Slow Arms

2 x 10

B2

A-Skip

2 x 15

B3

Power Skip

2 x 20

B4

Single Leg Depth Jump

3 x 12

C1

Single Leg RDL

4 x 10

C2

Hamstring Tantrums

4 x 0:20

C3

Frankenstein Sled Drag

4 x 10

D1

Alternating Bench Press

4 x 12

D2

Alternating Cable Chest Fly

4 x 8

D3

Close Grip Push-Up

4 x 8

E1

Janda Sit Ups

4 x 10

E2

Glute Med Side Plank

4 x 10

E3

1/2 lunging cable lift

4 x 12

E4

Lying Leg Lift bicep Curls

4 x 20

Monday
LB Push/UB Pull Day 1

A1

Bike Warm Up

1 x 5:00

A2

Adductor Plank

2 x 10

A3

Plank Walk outs

2 x 10

A4

Movement Prep Detail

1 x 5

B1

Ankle Bounces

2 x 30

B2

Straight Leg Skips

2 x 15

B3

DL Quick Box Jump

2 x 0:20

C1

Bulgarian Split Squat

4 x 10

C2

45* Lunge

3 x 8

C3

Single Leg Press

4 x 10

D1

1-Arm DB Row

4 x 10

D2

Band Assisted Pull-Ups

4 x 8

D3

Cable Push / Pull

4 x 12

D4

EZ Bar Lying Tricep Extension

4 x 12

E1

SB Back Extension with Rotation

4 x 10

E2

Walking Pallof Holds

4 x 10

E3

Plank Pull Through

4 x 12

E4

V-Ups

4 x 10

Wednesday
LB Pull/UB Push Day 2

A1

Jump Rope

A2

Plank Body Saws

1 x 12

A3

Side Plank w/Abduction

1 x 12

A4

Movement Prep Detail

1 x 5

B1

Mini band monster walks

2 x 10

B2

Skater Hops

2 x 12

B3

Single Leg Bounding Progression

2 x 20

C1

Trap Bar Deadlift

4 x 10

C2

SB Hammy Curl

4 x 8

C3

Barbell Hip Thrust

4 x 10

D1

1/2 Supported DB Bench

4 x 12

D2

1/2 kneeling cable chop

4 x 12

D3

Side Plank w/Cable Press

4 x 12

E

Reverse incline bicep curls

4 x 12

F1

Reverse Hyper on an incline bench

4 x 12

F2

TRX Atomic Push-Up

4 x 12

F3

Olympic Bar Rollouts

4 x 10

Thursday
LB Push/UB Pull Day 2

A1

Bike Warm Up

1 x 5:00

A2

Plank Jacks

2 x 16

A3

Plank Toe Touch

2 x 12

A4

Movement Prep Detail

1 x 5

B

Banded lateral walks

2 x 10

C1

Lateral A Skip

2 x 15

C2

Lateral 1-leg box blast

2 x 12

C3

Single Leg Depth Jump

2 x 12

D1

Front Squat

4 x 10

D2

TRX Suspended Lunge

4 x 10

D3

Landmine Lateral Skater Squat

4 x 10

E1

Cable Skier Pull-Downs

4 x 12

E2

DB Pullover

4 x 10

E3

Supine DB Tricep Press

4 x 12

F1

TRX Oblique Crunches

4 x 12

F2

Prone Banded Supermans

4 x 12

F3

Side Plank w/Knee Drive

4 x 12

F4

Pallof Press with Rotation

4 x 12

FIS Alpine Strength and Power