Sample Workout
Sample Workout
Strength Workout
Strength
Squat and Bench Press
8 reps at RPE-8, then break up 16 more reps with that same weight over 2-4 sets. Do not return to the same effort as the RPE-8.
Accessory Work
Part one
*2 Sleds
*15 Swings
*5 Box Jumps
3 Rounds (rest 1-2 minutes between rounds)
Part Two
*Pullups to RPE-8
*10-15 Bench Row Each side
3 Rounds (rest 1-2 min between sets)
ARMS
10-15 Curls
10-15 Tricep Ext
10-15 Lateral Shoulder Raises
3 rounds
ABS
10 Wheels
20 Weighted Situps
20 Russian Twists
3 Rounds
Team Legs
:20 Squat
:10 Hold
X 6 sets
This is part of our ski prep programming. We will be moving into more dynamic plyometric movements in 3 more weeks. I would suggest a light kettlebell or bodyweight for the first week, but if you can accomplish all six sets without stopping then next week increase your weight or add weight.
Modifications:
If you don’t have access to a sled, then weighted step ups (10 reps) is a good option or a high resistance bike sprint for :30. If you need more help with modifications email. If you need more care then a GOAT Training coach can setup a call/zoom/facetime for more details.
Focus:
This is the first week of a new program. We have moved into a higher volume program as we move closer to ski season. At first you could be sore, but that is not the goal. Being sore is not evidence of a “good” workout. Being a little sore is fine, but if you are sore week after week then something is not right. What could be going on? You might be choosing the wrong weight, you aren’t following the program correctly, your nutrition is off, your sleep is off, or your life stress could be a factor.
If you keep your RPE-8 in check hopefully you can increase weight each week. Make sure the velocity of the bar moves quickly. Effort Matters…try not to grind it out too much. We aren’t trying to break records. We are trying to keep moving for longer.