Monster Factory Strength: Summer Dryland Ski Prep
$49.00
• 4-Week Intense gym-based strength plan used for our Pro FreeSkiers
• Focus on “mountain Chassis” – Legs and Core
• 3 Primary Exercises – Front Squat for Quads/core, Box Squat for Butt/Hips, Hang Power Clean for explosive leg and hip power
• Also trains upper body pressing and pulling strength
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
This 4-week training program was originally deployed as the initial summer dryland training cycle for the Mountain Athlete FreeSki Team in June, 2014. The program was focused on strengthening our FreeSkiers’ “Mountain Chassis” – their legs, hips and core.
You’ll use these exercises to train the “Mountain Chassis”:
Front Squat – The Front Squat is our favorite squatting exercise for building strong quads and core.
Box Squat – A classic squatting exercise favored by powerlifters, we deploy the Box Squat in this cycle to strengthen the butt, hips and low back.
Hang Power Clean – A basic barbell power movement, the Hang Power Clean is used in this cycle to build explosive power in the hips and legs.
In addition, this program uses the Bench Press and Push Press, as well as bodyweight exercises like the various pull ups and pushups to train upper body strength.
The power of this program comes through these exercises and simple, but aggressive progression. You will train the Front Squat, Box Squat and Hang Power Clean several times each week, with decreasing reps, but increasing weight.
Required Equipment
This training program can be completed in any commercial gym with basic free weight equipment. Primarily, you’ll need a rack, barbell, and weight plates and plyo boxes.Sample Training
SESSION 6
Objective: Strength/Core
Warm-up: 3 Rounds
60 Second Jump Rope
6x Front Squat @(45/65#)
6x Push Ups
10x Situps
Instep Stretch
(1) 8 Rounds
4x Front Squats
Hip Flexor Stretch
Use the below chart for loading.... Refer to your Front Squat 1RM from SESSION 1
Round Reps %1RM
1 4 50
2 4 60
3 4 70
4 4 85
5 4 85
6 4 85
7 4 85
8 4 85
(2) 5 Rounds
5x Bench Press - Increase load each round until 5x is hard, but doable
3/6x Mixed Grip Pull Ups
5x Shoulder Dislocate
(3) 5 Rounds
30 Second Russian Triangle @ 25#
30 Second Rest
(4) 5 Rounds
30 sec Flutter Kicks
30 sec rest
(5) Foam Roll Legs and Low Back
**********************************
SESSION 8
Objective: Power
Warm-up: 4 Rounds
60 Second Jump Rope
6x Hang Power Clean (45/65#)
6x Pushups
10x Sit-ups
Instep Stretch
(1) 8 Rounds
3x Hang Power Clean
Instep Stretch
Use the below chart for loading.... Refer to your Hang Power Clean 1RM from SESSION 3
Round Reps %1RM
1 3 50
2 3 60
3 3 70
4 3 85
5 3 85
6 3 85
7 3 85
8 3 85
(2) 6 Rounds
3x Loaded Squat Jump @ 55/75#, then immediately....
2x Box Jumps - increase box height each round until 2x is hard, but doable
Foam Roll Hip Flexors
(3) 6 Rounds
2x Jumping Lunges, then immediately ....
15 yard Sprint
Easy walk back to start
(4) Foam Roll Legs and Low Back
*********************************
SESSION 9
Objective: Strength
Warm-up: 4 Rounds
60 Second Jump Rope
6x Front Squats (45/65#)
6x Pushups
6x EO’s
Instep Stretch
(1) 8 Rounds
2x Front Squats
Hip Flexor Stretch
Use the below chart for loading.... Refer to your Front Squat 1RM from SESSION 1
Round Reps %1RM
1 2 50
2 2 60
3 2 70
4 2 90
5 2 90
6 2 90
7 2 90
8 2 90
(2) 8 Rounds
2x Box Squats
Pigeon Stretch
Use the below chart for loading.... Refer to your Box Squat 1RM from SESSION 2
Round Reps %1RM
1 2 50
2 2 60
3 2 70
4 2 90
5 2 90
6 2 90
7 2 90
8 2 90
(3) 6 Rounds
2/4x Pull Ups
6/10x Push Ups
5x 1-Leg Hinge Lift @ 65/85#
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