U16 Alpine Skiing Strength and Power Program
FAST Performance
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
JC Cole
CSCS*D RSCC*D XPS USOPC Alpine Strength and Conditioning Coach
