HLTH 2008

Periodized Training
Program
For Slalom Ski Racing
Andrea Hori 5A
3/28/2012
Sport: Slalom Ski Racing
Level: Recreational (Individual) made it to Nationals for the last 2 ski seasons
Training Experience: Previous 2 years of training

Periodization Plan

JUNE JULY AUGUST SEPT OCT NOV DEC JAN FEB MARCH APRIL MAY
NON-COMPETITIVE SEASON PRE-COMP. COMPETITIVE TRANSITION
EG LG ES LS On snow prep Slalom Events Rest Period
6 Weeks 4 Weeks 4 4 Approx. 2 3 months on snow 2 Months post
Weeks Weeks months on training & competitions competition
snow training
and time
trials

Overall Goals:
1. To build the aerobic system to withstand small bouts of high intensity repeatedly since a general
slalom race is 50-55 seconds each run plus conditioning the aerobic system will help with altitude
increase
2. To build the anaerobic system to withstand small bout of very high intensity for cross blocking gates,
going through hairpins and flushes, etc.
3. To have a solid endurance base of resistance, followed by in strength, hypertrophy and power
specifically in the lower body, dominant while turning and switching edges very quickly and
repeatedly
4. To increase agility anaerobically as well as plyometrics (speed, acceraltion, agility) specifically in the
lower body again because it is the most dominant in skiing

Overall Metabolic:

All 3 energy systems are contributed at the same time throughout exercise but usually 1 of the
energy systems are dominant depending on the effort applied (intensity) and the rate in which the energy is
used during the exercise. Energy systems do not have the ability to shut off and turn back on so although all 3
may be contributed in the exercise, in ski racing the most dominant energy systems or the ones that play the
highest contribution to metabolic activity is the ATP-PC and the Glycolytic system. Anaerobic glycolysis is
best developed using workloads that last 30 seconds up to 2 minutes. Therefore, since a classic slalom ski
race lasts between 50-55 seconds, demands from anaerobic metabolism of glycolysis is the highest and most
predominant in this line of professional sport. The ATP-PCR system is the most immediate source of energy
in activities lasting 6 to 10 seconds at very high intensity (close to maximum intensity) and short duration.
Demands from this system are at highest contribution during high intensity bouts through the gates, kick
start at the starting gate and through hairpins and flushes on the race course (broken down in chart below).
Since there is no inactive recovery during the race course to replenish the ATP and CP stores, it will not be
available for use for the entire race and this energy is depleted very quickly, within 10 seconds of time. The
oxidative system or aerobic metabolism is used at a very minimal amount during a race of such short
duration. Although the aerobic metabolism is not the primary energy used during a slalom ski race, training
the aerobic system may cause some improvements for anaerobic metabolism and should not go unmentioned
in this report. With sufficient endurance training, it is possible to elevate the anaerobic threshold and
increase the contribution of aerobic metabolism to the total production of energy for muscle activity. This
will help diminish or prevent the onset of byproducts of anaerobic metabolism like lactic acid which places a
negative effect on athletic performance.
 Energy Systems

ATP-PC
GLYCOLYTIC
OXIDATIVE

Description: Duration: Intensity: Frequency: Energy Systems:

Kick start from the 1 second High intensity Once ATP-PCR = 90%
starting gate GLYC. = 8%
OXY. = 2 %
Cross Block at normal gate 1 second High intensity Intermittent ATP-PCR = 97%
section GLYC. = 2%
OXY. = 1 %
In between gates 1-2 seconds Moderate Intermittent ATP-PCR = 95%
intensity GLYC. = 4%
OXY. = 1%
Hairpin Gates .5 seconds High intensity Intermittent ATP PCR = 97%
GLYC. = 2%
OXY. = 1 %
Flush Gates .5 seconds High intensity Intermittent ATP PCR = 97%
GLYC. = 2%
OXY. = 1 %

Muscular Demands:

Component: Description:
Strength Exerting force on a muscle in one maximal repetition

Strength in the upper, middle and lower body is crucial

- To maintain balance and stability throughout each turn radius, strength in the core
(inner) is needed
- In upper body for the quick start out of the starting gate
- Cross blocking the gates requires a great amount of strength in the arms to absorb the
impact
- Strength needs to be maintained in muscles of the core, legs (quadriceps, hamstrings),
shoulders, arms, ankles, thighs etc.
Power The ability to exert force on a muscle using a combination of strength and speed
- Speed and strength during an explosive kick start out of the starting gate
- Cross blocking through a series of regular gates as well as a flush or hairpin where
power requirements are optimized even more
Endurance Force exerted on a muscle repeatedly over a period of time
- To be able to last performing concentric and eccentric contractions on the muscles in the
upper and lower extremities throughout the entire duration of the ski race
- Muscle endurance since the sport requires high intensity exercise from start to finish for
a period of 50-55 seconds each race
 Flexibility The ease of motion about a joint or series of joints
Without flexibility, ROM would be limited in the upper and lower body
- Ski racing requires high ROM about the hips, knees and ankle joints
- Muscles that need to maintain flexibility for the ski racer would be posterior calf
muscles, Achilles tendon, quadriceps, hamstrings, and adductors
- This will improve performance for the skier with increased ROM in these joints and
muscles
Motor Skills:

Component: Description:
Agility The ability to change and control the direction and position of the body while maintaining a
constant rapid motion without loss of balance
- For repetitive concentric and eccentric contractions of the muscles in the upper and
lower body throughout the turn radius with sudden changes in direction around the
gates, between the gates and through flushes and hairpins of the course and still being
able to maintain balance without falling
- Agility will also improve how quickly and smoothly you can change edges on the skis
throughout the turn

Balance The ability to maintain equilibrium while the body is stationary or moving (static/dynamic
balance)
- In ski racing, dynamic balance is important (balance while the body is in motion)
- Being able to maintain balance throughout each turn on edge when the skiers center
of mass is displaced off center and also while switching edges on the skis from left to
right
Coordination The ability to carry out a series of movements or motor tasks smoothly and efficiently
- Being able to carry out the movements in the arm to cross block the gate out of the way
of the skiers direct line at the same time as switching edges to turn around the gate in
the skiers path
- This is a necessary skill especially since this action is repeated many times in a row
from the starting gate to the finish line
- Movements become tighter through hairpins and flushes because of their set up on the
slope and coordination skills need to increase more at this point
Reaction Time Time elapsed between stimulus and the response to that stimulus responding quickly to the
stimuli
- The stimulus being the gate in the path of the skier and being able to react quickly to
cross block the gate out of the way is essential
- The act of cross blocking is repeated many times in a row from the start to finish and
reaction to the stimulus is again increased through a hairpin and a flush in the course

Acceleration The rate of increase in speed

- This skill is necessary at the starting gate while the skier performs a kick start after
the explosive start out of the gate the skier must increase speed immensely to reach
the first gate as quickly as possible

Speed The ability to move all or part of the body as quickly as possible more distance in the same
time, same distance in less time
- The skiers ability to be able to get a certain distance in the fastest time is crucial for the
sport of ski racing
- The distanced covered in a slalom course remains the same but being able to improve
your time and cover the same amount of distance is essential
Deceleration The rate of decrease in speed
- This is crucial after passing the finish line and the clock stops the time
- The skier must be able to slow down or decrease speed quickly to come to a full stop at
the bottom of the race course
 Early General Phase
6 Weeks

The purpose of this phase is to build a solid base for exercise in preparation to move into more sport
specific exercises later on in the periodized training program. The athlete has just finished their competitive
season and been through approximately a month of rest so the focus here is to build that base again in terms
of muscular endurance and cardiovascular fitness. This is to ensure the athlete does not lose these general
components of fitness that essentially help them to transition into specific exercises that gear more towards
their competitive sport.

The goals for this phase are as follows:

1. Ensure proper technique for all resistance and cardio exercises
2. Build a base for endurance-strength as well as aerobic
3. Rehabilitation in case any issues arose during the competitive season
4. Prevention of injury moving forward into the training program

Weekly Schedule for 6 Weeks

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Resistance Resistance Resistance
Endurance Endurance Endurance
60-70% 60-70% 60-70%
3 Sets 3 Sets 3 Sets
12-15 Reps 12-15 Reps 12-15 Reps
Group 1 Group 2 Group 1
Aerobic Aerobic Aerobic Aerobic Aerobic
60-70% 60-70% 60-70% 60-70% 60-70%
PE 13-14 PE 13-14 PE 13-14 PE 13-14 PE 13-14
Interval #1 Interval #2 Interval #1 Interval #2 Interval #2
Flexibility Flexibility Flexibility Flexibility
Full Body Full Body Full Body Full Body

Aerobic Resistance Exercises Flexibility

Interval Training
Mode: Treadmill
Interval Program #1
Interval Program #2
Work/Rest Ratio
60-70% intensity
PE 13-14
See below for 2 interval
programs and for weekly
interval progression
during 6 weeks of training
phase
Group 1: Group 2: Full Body Routine: 3 sets, hold 30 seconds
Goblet Squats Leg Press Erector Spinae Stretch
BW Lunges Hamstring Curls Quadricep Stretch
Ankle Inv/Eve/Pl/Dor Mod. Pike SB Hamstring Stretch
Adduction Side Leg Raises Abductor/Adductor Stretch
Upright Row Wide Row Cable Gatroc/Solues Stretch
Bench Press Nar. Narrow Row Cable Chest Stretch
Bicep Curls Tricep Extension Shoulder Stretch
Wrist Curls Wood Chop Cable
V-Sit MB Twist Plank on BOSU
Side Plank Oblique Crunch SB
Progression: Progression:
Begin with 12 reps for each one of the above Half way through training phase (end of
exercises and progress to 15 reps once the last week 3), change to 2 sets of each stretch and
rep of the 2nd set of 15 reps becomes easy to push hold each stretch for 20 seconds
out reps to 8-12 and intensity (weight lbs) to At the end of training phase (beginning of
introduce strength/hypertrophy training in week 6), introduce yoga substitute 1
preparation for the later specific training phases flexibility day out of training week for yoga
**FOR RESISTANCE, EVERY OTHER WEEK SWITCH EXERCISE GROUPS

EX: ON WEEK 2; MONDAY GOES FROM GROUP 1 EXERCISES TO GROUP 2 AND WEDNESDAY GOES FROM GROUP
2 EXERCISES TO GROUP 1 ENSURE THIS IS FOLLOWED FOR THE REMAINING WEEKS IN THIS TRAINING
PHASE

Aerobic Guidelines:

INTERVALS SHOULD BE DONE 6 TIMES

Interval Program #1:

Mode: Treadmill
Work: 1 min, 30 secs min 6.0 mph @ 1% grade
Rest: 2 mins 3.5 mph @ 1% grade

Interval Program #2:

Mode: Treadmill
Work: 1 min 6.5 mph @ 1% grade
Rest: 1 min, 30 secs 3.7 mph @ 1% grade

Aerobic Progression:

Interval Program #1:

1. .5 mph every week Ex: Week 2 will go to 6.5 mph keep rest mph the same
2. work interval by 10 seconds every week Ex: Week 2 work will reduce to 1 min, 20 seconds
3. rest interval down to 1 min at the end of week 3 Ex: 1st training day of week 4 will be at 1 min
4. Keep grade intensity the same for all 6 weeks of training phase

Interval Program #2:

1. .5 mph every week Ex: Week 2 will go to 7.0 mph keep rest mph the same
2. work interval by 5 seconds every week Ex: Week 2 work will reduce to 55 seconds
3. rest interval by 5 seconds every week Ex: Week 2 rest will reduce to 1 min, 25 seconds
4. Keep grade intensity the same for all 6 weeks of training phase
 Late General Phase
4 Weeks

The purpose of this phase is to progress with exercises from the early general phase and maintain
endurance status with both aerobic and resistance training, moving into hypertrophy and strength training.
This phase is to also prepare the athlete to progress appropriately into the early specific phase of training.
The intervals will be adjusted here and intensity with increase to prepare for the specific phases of training,
as a regular slalom ski race course last approximately 50-55 seconds total. Hypertrophy training will focus
more so in the lower body, as legs are dominant and skiing and endurance-strength will be maintained in the
upper body for stability to brace falls and stability to cross block through gates on the race course.

The goals for this phase are as follows:

1. Maintain endurance-strength in upper body
2. Introduce hypertrophy training in lower body
3. Maintain aerobic endurance and introduce anaerobic training
4. Rehabilitation and injury prevention

Weekly Schedule for 4 Weeks

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Resistance Resistance Resistance Resistance Resistance
Hypertrophy Hypertrophy Hypertrophy Hypertrophy Endurance
70-80% 70-80% 70-80% 70-80% 70%
3 Sets 3 Sets 3 Sets 3 Sets 3 Sets
10-12 reps 10-12 reps 10-12 reps 10-12 reps 12 reps
Group 1 Group 2 Group 1 Group 2 Group 3
Aerobic Anaerobic Aerobic Aerobic Aerobic
70-80% 80-85% 70-80% 70-80% 70-80%
PE 14-15 PE 16-17 PE 14-15 PE 14-15 PE 14-15
Interval #1 Interval #3 Interval #1 Interval #1 Interval #1
Yoga Flexibility Flexibility
Full Body Full Body

Aerobic/Anaerobic Resistance Exercises Flexibility

Interval Training
Mode: Treadmill for Aerobic
Bike for Anaerobic
Interval Program #1
Interval Program #2
Interval Program #3
Aerobic: 70-80% PE 14-15
Anaerobic: 80-85% PE 16-17
See below for 3 interval
programs and weekly
interval progression during
4 weeks of training phase
Group 1:
Barbell Back Squat
Leg Extension
Ankle Inv/Eve/Pl/Dor
Wall Sit/Adduction Ball
1 Leg Hamstring Curls
Side Plank BOSU
V-Sit MB Twist
Wood Chop Cable
Group 3:
Bench Press Narrow
Chest Press Narrow
Upright Row
Frontal Raises
Narrow Row Cable
Wrist Curls
See below for resistance progression
Group 2: Full Body Routine: 2 sets, hold 20 seconds
Lunge w. KB Same stretches as early general
Side Leg Raises
Adduction Erector Spinae Stretch
Pike from Hips Quadricep Stretch
Glut Leg Raises SB Hamstring Stretch
Oblique Crunch SB Abductor/Adductor Stretch
Plank 1 Leg BOSU Gatroc/Solues Stretch
Lateral Flexion Chest Stretch
Shoulder Stretch
For Yoga day, follow video
Progression: At week 2, reduce to 12-15
second hold and 2 sets
Also, substitute one more flexibility day for
Yoga instead
Resistance Progression:

Hypertrophy: Begin with 12 reps for each one of the above exercises and once the 2nd set of 12 reps becomes
easy to push out reps down to 11, then down to 10 reps to prepare to further progress in hypertrophy and
strength gains moving into the early specific phase of training

Endurance: Maintain 3 sets of 12 reps at 70% intensity increase weight (lbs) by 5% when the last rep of
the 2nd set becomes too easy to push out

Aerobic/Anaerobic Guidelines:

ALL INTERVALS SHOULD BE DONE 10 TIMES

Interval Program #1:

Mode: Treadmill
Work: 50 secs 8.5 mph @1% grade
Rest: 1 min 3.8 mph @ 1% grade

Interval Program #2:

Mode: Treadmill
Work: 35 secs 9.0 mph @ 1% grade
Rest: 1 min, 5 secs 4.0 mph @ 1% grade

Interval Program #3:

Mode: Bike
Work: 50 secs 2.0 KP @ 80 rpm
Rest: 1 min 1.0 KP @ 60 rpm

Aerobic/Anaerobic Progression:

Interval Program #1:

1. .5 mph every week Ex: Week 2 will go to 9.0 mph keep rest mph the same
2. work interval by 5 seconds at the end of week 2 and again at the end of week 3 Ex: Week 2 end
will go to 45 seconds and Week 3 end will go to 40 seconds
3. Keep rest interval the same for all 4 weeks of training phase
4. Keep grade intensity the same for all 4 weeks of training phase

Interval Program #2:

1. .5 mph every week Ex: Week 2 will go to 9.5 mph keep rest mph the same
2. work interval by 5 seconds at the end of week 2 Ex: Week 2 end will go to 30 seconds and keep
the interval here for the remainder of training phase
3. Keep rest interval the same for all 4 weeks of training phase
4. Keep grade intensity the same for all 4 weeks of training phase

Interval Program #3:

1. rpm by 5 at the end of week 2 Ex: 1st day of week 3 should be at 85 rpm
2. Keep KP the same for all 4 weeks of training phase in the work and rest intervals
3. rest by 5 seconds at the end of week 1 and end of week 2 Ex: 1st day of training in week 3 rest
should be at 50 seconds
 Early Specific Phase
4 Weeks

The purpose of this phase of training is to transition into the beginning of sport specific training from
the late general phase. In this phase circuit training for resistance and cardio will be introduced as well as the
beginning stages of plyometrics. The main focus in this phase is to increase strength and hypertrophy
intensities and maintain current endurance moving forward into the last phase of periodized training.
Plyometrics focus will be mainly on the lower body as that is the most dominant in skiing. Upper body will
remain with endurance guidelines and maintaining that with slight progression. Circuits will be full body and
cardio will be incorporated into it.

The goals for this phase are as follows:

1. Increase strength
2. Maintain endurance with slight progression if necessary
3. Maintain hypertrophy
4. Introduce plyometrics (moderate intensity)
5. Introduce circuit training
6. Maintain aerobic power
7. Increase anaerobic power/endurance to meet the demands of the sport
8. Rehabilitation/Injury prevention for muscle imbalance/weakness

Weekly Schedule for 4 Weeks

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Resistance Resistance Resistance Resistance REST
Hypertrophy Strength Strength Hypertrophy
Circuit 75-85% 75-85% Circuit
75% 3 Sets 3 Sets 75%
10 reps 8-10 reps 8-10 reps 10 reps
Anaerobic Moderate Aerobic Moderate Aerobic Anaerobic REST
Circuit Plyometrics Interval Plyometrics Interval Circuit
85%-90% Lower Body 80-85% Lower Body 80-85% 85%-90%
PE 17-18 Circuit PE 16-17 Circuit PE 16-17 PE 17-18
Yoga Yoga REST

Aerobic/Anaerobic Resistance Exercises Plyometric Exercises Flexibility

Interval Training Strength Exercises: Squat Jumps Continue to follow
Circuit Training Chest Press Narrow Lateral Jumps the Yoga videos
Narrow Row w. Cable Tuck Jumps
Interval Mode: Treadmill for Frontal Raises Depth Jumps Progression: At
aerobic Side Lunges w. KB the beginning of
Squat MB to alternate knee 3 sets; 10 reps each exercise Week 3, start into
Circuit Mode: Agility Run around Side Leg Raises BOSU taking Power Yoga
cones for anaerobic Adduction/Abduction classes to increase
1 Leg MB Toss on BOSU intensity of
Aerobic: 80-85% PE 16-17 Side Plank BOSU, 1 leg in air flexibility further
Anaerobic: 85%-90% PE 17-18 Moving Plank

See below for interval and See below for hypertrophy See below for plyometrics
circuit options and progressions circuit and progression for progression over the 4 weeks of
for the 4 weeks of training resistance exercises training phase
phase
Resistance Progression:

Strength: Begin with 10 reps for each one of the above exercises and once the 2nd set of 10 reps becomes easy
to push out the last rep, reps down to 9, then down to 8 reps to prepare to further progress in strength
gains moving into the late specific phase of training

Hypertrophy: Maintain 10 reps at and once the last rep in the 2nd set becomes too easy to push out, weight
(lbs) by 5% and continue to progress forward with this format

Resistance (Hypertrophy)/Anaerobic Circuit:

10 REPS FOR EACH ONE OF THE RESISTANCE EXERCISES IN THE CIRCUIT TO START

1. Bench Press Narrow Sprint around 10 cones to the end and back 3 times
2. Bent Over Narrow Row Up and down stairs twice
3. Upright Row Sprint around 10 cones to the end and back 3 times
4. Lunges Up and down stairs twice
5. Mountain Climbers Sprint around 10 cones to the end and back 3 times
6. KB Squats Up and down stairs twice
7. Oblique Crunch on BOSU Sprint around 10 cones to the end and back 3 times
8. Lateral Flexion Up and down stairs twice

Anaerobic Progression:
1. 5 cones at the beginning of Week 2 and Ex: The 1st day of training of Week 2 there should be 15
cones keep the number of times to the end and back the same
2. 1 stair climb up and down at the beginning of Week 2 Ex: The 1st day of training of Week 2 you
should go up and down the stairs 3 times

Aerobic Guidelines:

Interval Program:
Mode: Treadmill
Work: 40 secs 10.0 mph @1% grade
Rest: 1 min 4.0 mph @ 1% grade

Aerobic Progression:
1. .5 mph each week Ex: At the beginning of Week 2, should be at 10.5 mph
2. grade to 1.5% during work/rest interval at the end of Week 2 Ex: The 1st training day of week 3,
the grade intensity should be at 1.5%
3. work by 5 seconds at the end of Week 2 Ex: At the beginning of Week 3, work should be at 35
seconds
4. rest by 10 seconds at the end of Week 1 Ex: At the beginning of Week 2, rest should be at 50
seconds

Plyometrics Progression:
- difficulty and intensity of each exercise Ex: Adding a box and/or directional changes in multiple
planes, etc.
- the amount of reps and sets of plyometric circuit
- Add more sport specific exercises to increase challenge
 Late Specific Phase
4 Weeks

This is the final phase of the preriodized training program for the off season. The point of this phase
is to progress from the early specific exercises and training into even more specific aspects of training by
increasing intensity and difficulty in all the different components being trained. The focus here is to get the
athlete as optimally ready for the pre-competitive and competitive season as possible. Here we want to make
sure the intensity and difficulty is at its highest point for sport specific training meeting the predominant
demands of the sport.

The goals for this phase are as follows:

1. Power and/or Power Endurance specifically for skiing, power endurance would be the focus
2. Maintain Strength
3. Maintain Hypertrophy
4. High Intensity Plyometrics
5. Maintain aerobic power
6. Increase anaerobic power/endurance specifically for skiing, anaerobic endurance would be the focus

Weekly Schedule for 4 Weeks

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Resistance Resistance High Resistance Resistance High Resistance
Strength Power Intensity Power Strength Intensity Hypertrophy
80-85% Circuit Plyometrics Circuit 80-85% Plyometrics 75%
6-8 reps 40-60% Lower Body 40-60% 1 6-8 reps Lower Body 10 reps
1RM Circuit 1 RM Circuit 2
3 Sets 3 Sets
4-6 reps 4-6 reps
Aerobic Anaerobic Anaerobic Aerobic Aerobic
Interval Circuit Circuit Interval Interval
85% 90% 90% 85% 85%
PE 17-18 PE-18-19 PE 18-19 PE 17-18 PE 17-18
Power Yoga Power Yoga Power Yoga

Aerobic/Anaerobic: Resistance Exercises: Plyometric Exercises: Flexibility:

Interval Training
Circuit Training
Interval Mode: Treadmill for
aerobic
Circuit Mode: Agility Run
over hurdles for anaerobic
Aerobic: 85% PE 17-18
Anaerobic: 90% PE 18-19
Strength/Hypertrophy Circuit 1:
Exercises: Squat Jump to Box
Moving Lunge, trunk twist w. MB Lateral Jumps over hurdles
Moving Squat MB to alternate knee Zig-Zag Hops
Adduction/Abduction Side Step Ladders
Hamstring Curl 1 leg BOSU
Plank Glut leg raise Circuit 2:
Side Plank, side leg raise Tuck Jumps to Box
Lateral side steps around cones
(fast)
Burpees
Medicine Ball Slams(fast)
Continue to take
Power Yoga classes
Progression: At the
end of Week 3, add an
additional day of
Power Yoga to your
weekly schedule for a
total of 4

See below for interval and
circuit options and
progressions for the 4
weeks of training phase
See below for power circuit and
progression for resistance
exercises
3 sets; 12 reps each exercise
See below for plyometrics
progression over 4 week
phase
Resistance Progression:

Strength: Maintain 8 reps and once the last rep of the 2 nd set becomes too easy to push out, reps down to 7
then to 6 and weight (lbs) by 5 % continue with this format progressing into the later weeks of this final
training phase before the pre-competitive season begins

Hypertrophy: Maintain 10 reps at you did in the early specific and once the last rep of the 2 nd set becomes
too easy to push out, weight (lbs) by 5 % once again continue with this format progressing into the later
weeks of this final training phase before the pre-competitive season begins

Power: Start with 6 reps and once the last rep of the 2nd set becomes too easy to push out, down to 5 reps
then again to 4 reps and once you are at the 4 rep mark, intensity by increasing weight (lbs) continue
increasing weight every time the last rep of the 2nd set becomes too easy and you move further into the final
weeks of training

Resistance (Power)/Anaerobic Circuit:

6 REPS FOR EACH ONE OF THE EXERCISES IN THE CIRCUIT TO START

1. Bench Press Narrow Sprint over 10 hurdles to the end and back twice
2. Bent Over Narrow Row Up and down stairs 3 times
3. Upright Row Sprint over 10 hurdles to the end and back twice
4. Side Lunges Up and down stairs 3 times
5. Mountain Climbers Sprint over 10 hurdles to the end and back twice
6. Squats on BOSU Up and down stairs 3 times
7. Oblique Pike on BOSU Sprint around 10 cones to the end and back 3 times
8. Side Plank Trunk Twist Up and down stairs 3 times

Anaerobic Progression:
1. 5 hurdles at the end of Week 2 Ex: 1st training day of Week 3, should be at 5 hurdles
2. 3 times to the end and back over the hurdles at the end of Week 2 Ex: 1st training day of Week 3,
should go to the end and back of the hurdles 3 times
3. Keep stair climb the same

Aerobic Guidelines:

Interval Program:
Mode: Treadmill
Work: 35 secs 11.5 mph @1.5% grade
Rest: 50 secs 4.0 mph @ 1.5% grade

Aerobic Progression:
1. .5 mph at the end of Week 2 Ex: At the beginning of Week 3, should be at 12.0 mph
2. work by 5 seconds at the end of Week 2 Ex: At the beginning of Week 3, work should be at 30
seconds
3. Keep rest interval the same
4. Keep % grade intensity the same for work and rest

Plyometrics Progression:
- sets to 4 at the end of Week 2 Ex: At the beginning of Week 3 should be doing 4 sets of plyometric
circuit
- reps to 15 at the end of Week 3 Ex: At the beginning of final week of training, should be at 15 reps
of each one of the plyometrics exercises in the circuits