Gravity Sport Performance
SkiingThis is a full bore three month preseason and in-season ski training program.
Features1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Dynamic Mobility
Mobility: Complete each over 10 yards, holding each step for 3-5 seconds. Our Dynamic warm-up to fully activate your lower body. Jog 50% 2x High Knees Butt Kicks Walking Quad stretch Walking Knee Hugs Walking Heel pulls (Figure 4) Scoop stretch Frankenstein's (high kicks) Side Lunge Stretch Worlds Greatest with twist Forward lunge Open Gates Close Gates Carioca Skips for height Skips for distance Jumps Circle Skips for height Skips for distance Skips diagonal Bounding Sprints start stop
B
Barbell Back Squat
10, 8, 6, 6, 6 @ 50, 70, 80, 85, 90 %
C
Barbell Deadlift
D1
DB Walking Lunge
3 x 15
D2
Back Extension
3 x 10
E1
Physioball Leg Curl
3 x 10
E2
Elevated Single Leg Body Weight Calf Raise
3 x 10
E3
Leg Press
3 x 10
E4
Front Plank on Elbows
3 x 0:30
F
Mobility Circuit
1 x 2 @ 45
Conditioning
A
Dynamics
High Knees Butt Kicks Hamstring Scoop Stretch Frankenstein's (High Kicks)
Recovery
A
Mobility work: Daily
Sprinters stretch 1' Worlds Greatest 1' Pigeon 1' Straight knee calf Left 45'' Bent knee Calf Left 45" Quad stretch Left 1' Straight knee calf Right 45" Bent knee Calf Right 45" Quad stretch Right 1' Foam Roller: 10x middle, 10x inside, 10x outside: return to knots, flex muscle while on each heavy knot 5x
A1
Bent Over Row
3 x 10
A2
DB Bench Press
3 x 10
B1
Push Press
3 x 8
B2
1-Arm DB Row
3 x 10
C1
Copenhagen Plank
C2
Dead Hang
3 x 1 @ 0:20
D1
Four Cone Hop Drill
4 x 6
D2
Hollow Hold
3 x 0:30
A
Dynamic Warm-up
B1
Four Cone Hop Drill
B2
Ladder Drill: Held Double Leg Landings
C1
V Hops
3 x 12
C2
Stanky Leg Hip Rotations
3 x 20
D
Chop step 1/4 turn hold
3 x 10
Conditioning
A
Dynamics
High Knees Butt Kicks Hamstring Scoop Stretch Frankenstein's (High Kicks)
Recovery
A
Mobility work: Daily
Sprinters stretch 1' Worlds Greatest 1' Pigeon 1' Straight knee calf Left 45'' Bent knee Calf Left 45" Quad stretch Left 1' Straight knee calf Right 45" Bent knee Calf Right 45" Quad stretch Right 1' Foam Roller: 10x middle, 10x inside, 10x outside: return to knots, flex muscle while on each heavy knot 5x
A
Dynamic Warm-up
B1
Skier Hop Hurdle Drill #1
@ 20
B2
Single Leg V-Sit Plate Punches
3 x 3 @ 10 lb
C1
Slanted V cone Drill
3 x 2
C2
Plyometric Push-Up
D
Loaded Hip Abductions
3 x 12
