FIS Alpine Strength and Power
FAST Performance
SkiingThis 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
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
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
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
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
JC Cole
CSCS*D RSCC*D XPS - USOPC Alpine Strength and Conditioning Coach
