U16 Alpine Skiing Strength and Power Program: Training by JC Cole in TrainHeroic

U16 Alpine Skiing Strength and Power Program

FAST Performance

Coach
JC Cole

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.

Features
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Access to your coaches
App provides the ability for Q+A on exercises and modifications with the coach in real time.
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for the U16 Athlete.
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Readiness Scale Log ins
Feedback on each workout to check how you are feeling and reacting to each workout.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Videos and descriptions to give you a clear understanding of the workouts.
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Feedback from Athlete to Coach
With daily feedback, programs can be modified to fit the athletes readiness each week.
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Delivered through TrainHeroic
No more paper programs. Everything is available on the app 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

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

Tuesday
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

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

Thursday
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

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

U16 Alpine Skiing Strength and Power Program