Strength and Power for Cross Country Skiing
Mon, Aug 11, 2008 - By Zach Weatherford
[This article originally appeared on the United States Ski and Snowboard Association web site.]
Zach Weatherford
US Ski and Snowboard Association
Strength and Conditioning and Video Specialist
1500 Kearns Blvd
Park City, UT 84060
435-640-8575 z
[email protected]
Strength and Power for Cross-Country Skiing
Competitive cross-country skiing is a demanding sport that taxes both the aerobic and anaerobic energy systems. Ski events can range from 2 – 120 minutes, depending whether it is a 1-kilometer sprint or a 50-kilometer endurance competition. Cardiorespiratory endurance for a skier becomes the corner stone of the athlete’s training. Different methods are used to enhance endurance, such as long distance recovery and technique skiing, threshold or steady state, and VO2 maximum training. Strength and power weight training is also typically incorporated into the overall program, even though it has been shown in studies to not have a significant affect on maximal oxygen uptake (2,3). However, studies have shown that strength/power development can facilitate a change in an athlete’s reduction of workload. This reduction of load would increase the efficiency of the ski movement, thus increasing the athlete’s time to exhaustion (1,3). The two factors associated with a reduction in workload and an increased time to exhaustion include the ability to develop a greater maximal force as well as increase the rate at which the maximal force is produced.
In cross-country skiing, the primary objective of the strength and power program is to support the athlete’s cardio training by enhancing the efficiency of the athlete’s skiing. A yearly-periodized plan consists of five strength and power phases: technical/preparatory, base power, maximum power, power/velocity, and maintenance. Each is similar in exercise prescription but varies in exercise intensity, volume, and objectives. Although the training regimen continues to develop force throughout the year, the main objective is to increase the rate at which that force is produced. This goal of the program is to focus training in the area of plyometrics and explosive weight training.
Testing / Evaluation
Evaluation and testing of the athlete is conducted prior to, during, and after the training season. Evaluation consists of a battery of tests used to analyze both the aerobic and anaerobic metabolic systems. The tests are conducted over a period of three days followed by feedback on performance to both the athlete and coach.
The first day consists of a velocity roller skiing test. The velocity test consists of a double pole and skate ski technique over a distance of 120-meters. Splits are taken at 40, 60, 70, 80, 90, 100, 110, and 120-meter distances. The objective with this test is to evaluate the athlete’s velocity and accelerations in roller skiing. This velocity testing can give valuable feedback as to whether the athlete is generating greater amounts of force and increasing the rate of the force production within specific ski techniques.
Day two focuses on the analysis of the athlete’s aerobic capacity. While roller skate skiing lactate threshold and VO2 maximum tests are performed on an oversized treadmill (10’ x 8’). These tests provide significant information for developing the cardiorespiratory program. During these tests an evaluation of the athlete’s efficiency of skiing can also be noted.
Strength and power is evaluated on day three of testing. Using a calibrated force scale and position transducer, ground reaction force and displacement are measured while the athlete first performs an isometric maximal squat then a series of static and countermovement vertical jumps. The body weight static jump is performed from the 90-degree squat position. The jump is analyzed for peak power, velocity, time to peak force, and rate of force production. The countermovement jumps are performed at various intensities of body weight, 20kg, and 40kg barbell loads. These jumps are analyzed for displacement, peak force, and peak power. Lastly, the upper body strength is evaluated using a pull-up field test. This consists of a single dead hang pull-up. External weight is progressively added until maximal effort is achieved.
Phase I Technical / Preparatory
The main objective of the technical/preparatory phase is to ease the athlete back into strength training without negatively impacting the cardiorespiratory training. This phase typically lasts four to six weeks. Weight training consists of two to three days per week with intensity varying between 50 – 70% of one repetition maximum, 10 – 6 repetitions, and 2 – 3 sets per exercise. The workout is designed to last no longer than 45 minutes and muscular fatigue should be avoided. The workout is designed to provide neuromuscular coordination and exercise familiarization.
Plyometrics or velocity training is also introduced to the athlete during this initial phase. Intensity and volume is very low. The objective is to provide the athlete with a series of exercises that incorporate coordination while gradually increasing the speed of movement. To accomplish this goal, traditional plyometric or vertical jumps are not utilized, but rather low intensity footwork drills. An example would be a low volume jump rope and agility speed ladder. This portion of the workout is considered the specific warm-up and is conducted after a thorough general warm-up.
Phase II Base Strength and Power
Phase II of the yearly plan is a continuation of phase I with an increase in the intensity of weighted exercises and the addition of vertical jump plyometric exercises. Again, there should not be a significant negative affect on performance of the cardiorespiratory program. The gradual progression is critical to the overall success of the training. Weight training consists of three days per week, intensity of exercises ranging from 60 – 85%, and volume from 6 – 4 repetitions. This phase should correspond with the cardiorespiratory training and last for 6-8 weeks. Due to the increase in volume and intensity careful consideration should be put to the weekly periodization plan. Quality cardio training should be the priority and done prior to weight sessions. Ensure there is adequate recovery between weight sessions and high intensity cardiorespiratory training. Typically 36 to 48 hours is recommended.
Cross country ski athletes log upwards of twenty-five plus hours of cardio training per week. Cautious considerations need to be put toward the progression of the plyometric workouts. With these high volumes of training it is imperative that all precautions are taken against overuse injuries. Plyometrics could potentially contribute to overuse injuries to bone, joint, and muscular tissue. Plyometric exercises should be incorporated while the athlete is rested and prior to any cardio or weight training. Progressive overload and proper warm-up is vital to prevention of jump training injuries. Low volume and intensity of exercises are utilized during this phase. The exercises incorporate basic vertical, unilateral, and horizontal jumps with emphasis on the kinesthetic awareness and positioning during the landing phase. This will provide a solid foundation for lower body power development.
Phase III Maximum Strength and Power
The third phase is vital for developing and maintaining power throughout the competitive season. This phase comes at a critical time within the training season; intensity in cardiorespiratory training is increasing, many athletes are on snow, and competitions begin. However, this is an opportune time to gain quality strength and power. It is important to be consistent throughout all training and have a balanced well thought out training plan.
The objective of the phase is to increase the athlete’s ability to produce maximum amounts of force. While the primary focus is force development, the secondary purpose is to continue enhancing the rate of force development. Both the weight training and the plyometrics take on a greater intensity. Weight lifting continues three days per week with intensity ranging between 70 -90% and a volume of 5 – 3 repetitions per exercise. A gradual build up of volume in plyometric exercises continues.
Phase IV Power/Velocity
During phase IV, power/velocity training makes a shift from development of force or strength to the rate at which that force is produced or power. Speed of movement and explosiveness becomes the primary goal. Plyometric volume and intensity increase while trying to maintain strength gains. Intensity and volume of strength exercises drops significantly to 30 -70% and 3 – 5 repetitions per exercise. Emphasis should be placed on the quality of movement velocity during the exercise.
Phase V Maintenance
During the heavy portion of the competitive season, the athlete moves to a maintenance phase of the periodized program. This period of training is designed to be a continuation of the power/velocity phase. Plyometric volume drops while trying to maintain the intensity of exercises. Strength exercises continue to emphasize velocity of movement with the same volume and intensity as the power/velocity phase. Training is typically reduced to 1 – 2 days depending on individual travel and competitive schedules.
Through an organized and consistent strength and power plan, efficiency of a cross-country skier can be enhanced with increases in maximal force production and the rate at which the force is produced. This efficiency is noted in the reduction of workload and an increase in time to exhaustion during a maximum effort. Careful consideration should be placed upon a gradual progression in both the plyometric and weight training to boost the athlete’s cardiorespiratory training.
1. Hoff J, Helgerud J, and Wisloff U. (1999) Maximal strength training improves work economy in trained female cross-country skiers. Medicine Science in Sports and Exercise, 870-877.
2. Osteras H, Helgerud J, and Hoff J. (2002). Maximal strength-training effects on force-velocity and force-power relationships explain increases in aerobic performance in humans. European Journal of Applied Physiology, 88: 255-263.
3. Paavolainen, L., K. Hakkinen, and H. Rusko. (1991). Effects of explosive type strength training on physical performance characteristics in cross-country skiers. European Journal of Applied Physiology, (62): 251-255.
4. United States Ski and Snowboard Association. (2005). Strength and Power CD-ROM.
Example Workout Structures of Each Phase:
Phase I Technical / Preparatory
Day 1
| Exercise | Intensity | Sets and Reps | General Instructions |
|---|---|---|---|
| Plyometric | |||
| Jump Rope | Light | 4-6 Sets x 50-80 Reps | Quick Feet |
| Speed Ladder Drill | Light | 4-6 Drills x 2 Reps | Quick Feet |
| Lower Body Lifting | |||
| Back Squat | 55% -70% | 2-3 Sets x 10-6 Reps | Slow & Controlled |
| Dumbbell Lunge | Light | 2-3 Sets x 6-4 Reps | |
| Upper Body Lifting | |||
| Dumbbell Bench Press | 55% -70% | 2-3 Sets x 10-6 Reps | Slow & Controlled |
| Lat Pulldown | 50% -65% | 2-3 Sets x 10-6 Reps | Slow & Controlled |
| Triceps Extension | Low | 2-3 Sets x 12-8 Reps | Slow & Controlled |
| Shoulder Series | Very Light | 2 Sets x 15 Reps | Slow & Controlled |
| Core | |||
| Physioball Back Extension | Body Weight | 3 Sets x 10-20 Reps | Controlled |
| Physioball Sit-ups | Body Weight | 3 Sets x 10-20 Reps | Controlled |
Day 2
| Exercise | Intensity | Sets and Reps | General Instructions |
|---|---|---|---|
| Plyometric | |||
| Jump Rope | Light | 4-6 Sets x 50-80 Reps | Quick Feet |
| Footwork / Agility | Light | 4-6 Drills x 10-12 Sec | Quick Feet |
| Lower Body Lifting | |||
| Leg Press | 50% -65% | 2-3 Sets x 10-6 Reps | Slow & Controlled |
| Leg(Hamstring) Curl | Light | 2 Sets x 12-8 Reps | |
| Adduction / Abduction | Light | 2 Sets x 12-8 Reps | Slow & Controlled |
| Upper Body Lifting | |||
| Lat Pulldown | 55% -70% | 2-3 Sets x 10-6 Reps | Slow & Controlled |
| Dips | Body Weight | 2 Sets x 10-20 Reps | |
| Pull-ups | Body Weight | 2 Sets x 8-12 Reps | |
| Shoulder Front & Back Raise | Very Light | 2 Sets x 15 Reps | Slow & Controlled |
| Core | |||
| Back Extension | Body Weight | 3 Sets x 10-20 Reps | Controlled |
| Sit-ups | Body Weight | 3 Sets x 10-20 Reps | Controlled |
Day 3
| Exercise | Intensity | Sets and Reps | General Instructions |
|---|---|---|---|
| Plyometric | |||
| Jump Rope | Light | 4-6 Sets x 50-80 Reps | Quick Feet |
| Footwork / Agility | Light | 4-6 Drills x 10-12 Sec | Quick Feet |
| Lower Body Lifting | |||
| Dumbbell Squat Jump | Very Light | 2-3 Sets x 6-4 Reps | Explosive |
| Physioball Hamstring Curl | Body Weight | 2 Sets x 8-12 Reps | Slow & Controlled |
| Hip Flexion & Extension | Light | 2 Sets x 12-8 Reps | Slow & Controlled |
| Upper Body Lifting | |||
| Double Pole Pulldown | Light | 2 Sets x 12-8 Reps | Slow & Controlled |
| Hang Body Pull (Horizontal Pull-up) | Body Weight | 2 Sets x 8-12 Reps | Slow & Controlled |
| Triceps Extension | Light | 2 Sets x 12-8 Reps | Slow & Controlled |
| Core | |||
| Reverse Russian Twist | Body Weight | 3 Sets x 10-20 Reps | Controlled |
| Russian Twist | Body Weight | 3 Sets x 10-20 Reps | Controlled |
Phase II Base Strength and Power
Day 1
| Exercise | Intensity | Sets and Reps | General Instructions |
|---|---|---|---|
| Plyometric | |||
| Squat Jump and Hold | 3 Sets x 5-10 Reps | Explosive and Soft Landing | |
| Split Squat Jump and Hold | 3 Sets x 5-10 Reps | Explosive and Soft Landing | |
| Standing Long Jump and Hold | 3 Sets x 5-10 Reps | Explosive and Soft Landing | |
| Lower Body Lifting | |||
| Back Squat | 65% -85% | 3-5 Sets x 6-4 Reps | Controlled |
| Dumbbell 1 Leg Squat | Medium | 2-3 Sets x 5-4 Reps | Controlled |
| Leg(Hamstring) Curl | Light-Medium | 2-3 Sets x 10-8 Reps | |
| Upper Body Lifting | |||
| Bench Press | 65% -85% | 3-5 Sets x 6-4 Reps | Controlled |
| Lat Pulldown | 60% -80% | 2-3 Sets x 8-5 Reps | Controlled |
| Triceps Extension | Light | 3-4 Sets x 10-6 Reps | Controlled |
| Posterior Shoulder Exercises | 2-3 Sets x 15-12 Reps | Slow & Controlled | |
| Core | |||
| Back Extension | Body Weight | 3 Sets x 14-24 Reps | Controlled |
| Russian Twist | Body Weight | 3 Sets x 14-24 Reps | Controlled |
| V-ups | Body Weight | 3 Sets x 8-16 Reps | Controlled |
Day 2
| Exercise | Intensity | Sets and Reps | General Instructions |
|---|---|---|---|
| Plyometric | |||
| Lateral Squat Jump and Hold | 3 Sets x 5-10 Reps | Explosive and Soft Landing | |
| 1 Leg lateral Jump and Hold | 3 Sets x 5-10 Reps | Explosive and Soft Landing | |
| 1 Leg Standing Long Jump and Hold | 3 Sets x 5-10 Reps | Explosive and Soft Landing | |
| Lower Body Lifting | |||
| 1 Leg Press | 60% -80% | 3-5 Sets x 6-4 Reps | Controlled |
| 1 Leg(Hamstring) Curl | Light-Medium | 2-3 Sets x 8-6 Reps | Controlled |
| Adduction & Abduction | Light-Medium | 2-3 Sets x 10-8 Reps | Controlled |
| Upper Body Lifting | |||
| Weighted Pull-up | Medium-Heavy | 3-5 Sets x 6-4 Reps | Controlled |
| Push-up | Body Weight | 2-3 Sets x 10-20 Reps | Controlled |
| Pull-up | Body Weight | 3-4 Sets x 10-6 Reps | Controlled |
| Shoulder Front Raise | Light | 2-3 Sets x 15-12 Reps | Slow & Controlled |
| Core | |||
| Reverse Back Extension | Body Weight | 3 Sets x 14-24 Reps | Controlled |
| Seated Russian Twist | Body Weight | 3 Sets x 14-24 Reps | Controlled |
| Med Ball Physioball Sit-up Throw | Body Weight | 3 Sets x 10-20 Reps | Controlled |
*Bolded exercise group together should be executed in a circuit or super set
Day 3
| Exercise | Intensity | Sets and Reps | General Instructions |
|---|---|---|---|
| Plyometric | |||
| Jump Rope | 4-6 Sets x 50-80 Reps | Quick Feet | |
| Agility / Footwork Drills | 3-4 Drills x 12-14 Sec | Quick Feet | |
| Speed Ladder Drills | 4-6 Drills x 2 Reps | Quick Feet | |
| Lower Body Lifting | |||
| Back Squat | 50% -70% | 3 Sets x 5 Reps | Explosive |
| Squat Jump and Hold | 3 Sets x 5-10 Reps | Explosive | |
| Dumbbell Step-up | Light-Medium | 3 Sets x 5 Reps | |
| Step-up Jump | Body Weight | 3 Sets x 3-8 Reps | Explosive |
| Hip Flexion & Extension | Light-Medium | 2 Sets x 12-8 Reps | Controlled |
| Upper Body Lifting | |||
| Double Pole Pull | Light-Medium | 2-3 Sets x 10-8 Reps | Explosive |
| Med Ball Lying Lat Throw | Very Light-Light | 2-3 Sets x 10-20 Reps | Explosive |
| Side Raise | Light | 2-3 Sets x 15-12 Reps | Controlled |
| Triceps Extension | Light | 2-3 Sets x 14-10 Reps | Controlled |
| Core | |||
| Back Extension | Body Weight | 3 Sets x 14-24 Reps | Controlled |
| Seated Russian Twist | Body Weight | 3 Sets x 14-24 Reps | Controlled |
| V-ups | Body Weight | 3 Sets x 10-18 | Controlled |
| Med Ball Sit-up Throw | Body Weight | 3 Sets x 14-24 Reps | Explosive |
*Bolded exercise group together should be executed in a circuit or super set
Phase III Maximum Strength and Power
Day 1
| Exercise | Intensity | Sets and Reps | General Instructions |
|---|---|---|---|
| Plyometric | |||
| Squat Jump | 3-5 Sets x 5-10 Reps | Explosive | |
| Split Squat Jump | 3-5 Sets x 5-10 Reps | Explosive | |
| Standing Long Jump | 3-5 Sets x 5-10 Reps | Explosive | |
| Hurdle Jump | 3-5 Sets x 5-10 Reps | Explosive | |
| Lower Body Lifting | |||
| Back Squat | 70% -90% | 3-5 Sets x 5-3 Reps | Controlled |
| Leg(Hamstring) Curl | Medium-Heavy | 3-4 Sets x 8-6 Reps | Controlled |
| Upper Body Lifting | |||
| Weighted Pull-up | Medium-Heavy | 3-5 Sets x 6-4 Reps | Controlled |
| Double Pole Pull | Light-Medium | 3-4 Sets x 10-8 Reps | Controlled |
| Triceps Extension | Body Weight | 3-4 Sets x 10-6 Reps | Controlled |
| Bentover Raise | Light | 2-3 Sets x 15-12 Reps | Slow & Controlled |
| Core | |||
| Weighted Back Extension | Body Weight | 4 Sets x 10-20 Reps | Controlled |
| Weighted Russian Twist | Body Weight | 4 Sets x 14-24 Reps | Controlled |
Day 2
| Exercise | Intensity | Sets and Reps | General Instructions |
|---|---|---|---|
| Plyometric | |||
| 1 Leg Hurdle Jump | 3-5 Sets x 5-10 Reps | Explosive | |
| 1 Leg Lateral Long Jump | 3-5 Sets x 5-10 Reps | Explosive | |
| Bounds-Horizontal | 3-5 Sets x 5-10 Reps | Explosive | |
| Bounds-Vertical | 3-5 Sets x 5-10 Reps | Explosive | |
| Lower Body Lifting | |||
| Step-ups | Medium-Heavy | 3-5 Sets x 5-3 Reps | Controlled |
| Dumbbell Lunge | Medium-Heavy | 3-4 Sets x 5-3 Reps | Controlled |
| Upper Body Lifting | |||
| Bench Press | 70% -90% | 3-5 Sets x 5-3 Reps | Controlled |
| Weighted Dips | Medium-Heavy | 3-5 Sets x 6-4 Reps | Controlled |
| Pull-ups | Body Weight | 3-4 Sets x 10-20 Reps | Controlled |
| Shoulder Series | Light | 2-3 Sets x 15-20 Reps | Slow & Controlled |
| Core | |||
| Med Ball Back Extension Throw | Body Weight | 4 Sets x 10-20 Reps | Explosive |
| Med Ball Sit-up Throw | Body Weight | 4 Sets x 10-20 Reps | Explosive |
Day 3
| Exercise | Intensity | Sets and Reps | General Instructions |
|---|---|---|---|
| Plyometric | |||
| Jump Rope | 3-5 Sets x 50-80 Reps | Explosive | |
| Speed Agility Ladder | 3-5 Drills x 2 Reps | Explosive | |
| Box Jump | 3-5 Sets x 5-10 Reps | Explosive | |
| Med Ball Vertical Throw | 3-5 Sets x 5-10 Reps | ||
| Tuck Jump | 3-5 Sets x 5-10 Reps | ||
| Lower Body Lifting | |||
| Back Squat | 50% -70% | 3-5 Sets x 5-3 Reps | Controlled |
| Dumbbell Squat Jump | Medium-Heavy | 3-5 Sets x 5-3 Reps | Explosive |
| Squat Jump | Body Weight | 3-5 Sets x 5-10 Reps | Explosive |
| Upper Body Lifting | |||
| Double Pole Pull | Light-Medium | 3-5 Sets x 10-8 Reps | Controlled |
| Lat Pulldown | Light-Medium | 3-5 Sets x 10-8 Reps | Controlled |
| Lying Front Raise | Very Light-Lighth | 3-5 Sets x 15-12 Reps | Controlled |
| Triceps Extension | Light-Medium | 3-5 Sets x 12-10 Reps | Controlled |
| Core | |||
| Back Extension | Body Weight | 4 Sets x 20-30 Reps | Controlled |
| Russian Twist | Body Weight | 4 Sets x 20-30 Reps | Controlled |
| Med Ball Sit-up Throw | Body Weight | 4 Sets x 10-20 Reps | Explosive |
*Bolded exercise group together should be executed in a circuit or super set
Phase IV Velocity/Power
Day 1
| Exercise | Intensity | Sets and Reps | General Instructions |
|---|---|---|---|
| Plyometric | |||
| Tuck Jump | 3-6 Sets x 10 Reps | Explosive | |
| Dumbbell Squat Jump | 3 Sets x 5-10 Reps | Explosive | |
| Hurdle Jump | 3-6 Sets x 10 Reps | Explosive | |
| Bounds-Vertical | 3-6 Sets x 10 Reps | Explosive | |
| Lower Body Lifting | |||
| Back Squat | 30% -70% | 3-5 Sets x 5-3 Reps | Explosive |
| Squat Jump | 3-5 Sets x 5-10 Reps | Explosive | |
| Walking Lunges | Light-Medium | 3 Sets x 5-3 Reps | Explosive |
| Upper Body Lifting | |||
| Pulldowns | 30% -70% | 3 Sets x 10-8 Reps | Explosive |
| Med Ball Pullover Throw | Very Light-Light | 3 Sets x 10-20 Reps | Explosive |
| Clapping Push-ups | Body Weight | 3-4 Sets x 8-14Reps | Explosive |
| Bentover Raise | Light | 2-3 Sets x 15-12 Reps | Slow & Controlled |
| Core | |||
| Back Extension | Body Weight | 4 Sets x 20-30 Reps | Controlled |
| Russian Twist | Body Weight | 4 Sets x 20-30 Reps | Controlled |
*Bolded exercise group together should be executed in a circuit or super set
Day 2
| Exercise | Intensity | Sets and Reps | General Instructions |
|---|---|---|---|
| Plyometric | |||
| 1 Leg Hurdle Jump | 3-6 Sets x 10 Reps | Explosive | |
| 1 Leg Lateral Hurdle Jump | 3 Sets x 5-10 Reps | Explosive | |
| Bounds-Horizontal | 3-6 Sets x 10 Reps | Explosive | |
| Bounds-Lateral | 3-6 Sets x 10 Reps | Explosive | |
| Lower Body Lifting | |||
| Dumbbell Step-up Jump | Very Light-Light | 3-5 Sets x 5 Reps | Explosive |
| Step-up Jump | Body Weight | 3-5 Sets x 5 Reps | Explosive |
| Box Jump | Body Weight | 3-5 Sets x 10 Reps | Explosive |
| Upper Body Lifting | |||
| Bench Press | 30% -70% | 3 Sets x 10-8 Reps | Explosive |
| Explosive Pull-ups | Body Weight | 3 Sets x 8-14 Reps | Explosive |
| Shoulder Series | Light | 2-3 Sets x 15-12 Reps | Slow & Controlled |
| Core | |||
| Back Extension Twist | Body Weight | 4 Sets x 20-30 Reps | Controlled |
| Med Ball Sit-up Throw | Body Weight | 4 Sets x 20-30 Reps | Explosive |
*Bolded exercise group together should be executed in a circuit or super set
Day 3
| Exercise | Intensity | Sets and Reps | General Instructions |
|---|---|---|---|
| Plyometric | |||
| Tuck Jump | 3-6 Sets x 10 Reps | Explosive | |
| 1 Leg Lateral Jump | 3 Sets x 5-10 Reps | Explosive | |
| Bounds-Vertical | 3-6 Sets x 10 Reps | Explosive | |
| Bounds-Lateral | 3-6 Sets x 10 Reps | Explosive | |
| Weighted Box Jump | Light | 3 Sets x 10 Reps | Explosive |
| Lower Body Lifting | |||
| Back Squat Jump | 30% -70% | 3 Sets x 5 Reps | Explosive |
| Box Jump-Quick | Body Weight | 3 Sets x 5-10 Reps | Explosive |
| Upper Body Lifting | |||
| Pull-ups | Body Weight | 3 Sets x 8-14 Reps | Explosive |
| Push-ups | Body Weight | 3 Sets x 10-20 Reps | Explosive |
| Bentover Raise | Light | 3 Sets x 15-12 Reps | Controlled |
| Triceps Extension | Light | 3 Sets x 15-12 Reps | Controlled |
| Core | |||
| Back Extension | Body Weight | 4 Sets x 20-30 Reps | Controlled |
| Russian Twist | Body Weight | 4 Sets x 20-30 Reps | Controlled |
| Med Ball Sit-up Throw | Body Weight | 4 Sets x 20-30 Reps | Explosive |
*Bolded exercise group together should be executed in a circuit or super set