This program is designed to give the U16 Alpine Ski Racer the Strength and Power programming to separate yourself from your competition. This 3 day per week program is for U16 athletes who have a foundational knowledge of weight room usage, good jump and agility mechanics, and a solid background in movement skills.
A1
Jump Rope
1 x 8:00
A2
Plank Toe Touches
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
Double Leg Depth Jump
3 x 12
C1
Single Leg RDL
3 x 10
C2
Hamstring Curls on ball
3 x 0:20
C3
DB Farmers Carry
3 x 10
D1
Alternating Bench Press
3 x 12
D2
Alternating Cable Chest Fly
3 x 8
D3
Close Grip Push-Up
3 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
3 x 10
C2
45* Lunge
3 x 8
C3
Single Leg Press
3 x 10
D1
1-Arm DB Row
3 x 10
D2
Band Assisted Pull-Ups
3 x 8
D3
Cable Push / Pull
3 x 12
D4
EZ Bar Lying Tricep Extension
3 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
Dumbell RDL
3 x 10
C2
Partner Nordic Curl
3 x 8
C3
Barbell Hip Thrust
3 x 10
D1
1/2 Supported DB Bench
3 x 12
D2
1/2 kneeling cable chop
3 x 12
D3
Side Plank w/Cable Press
3 x 12
E
Reverse incline bicep curls
3 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
CSCS*D RSCC*D XPS USOPC Alpine Strength and Conditioning Coach