Power and Muscular Endurance Workouts

Build explosive power and strength endurance through high-intensity compound movements. These sessions support peak performance in skiing by developing maximal strength, control, and fatigue resistance.

Building Power and Endurance

Warm-Up (10 minutes)

  • 3 x 12–25 Push-Ups or Knee Push-Ups
  • Forward Bounding: 5 minutes

Main Workout

  • Power Clean & Press: 3 x 8–12
  • Split Squat Jump: 3 x 15–25
  • Swiss Ball Hip Extension & Leg Curl: 3 x 25
  • Step-Ups (with or without dumbbells): 3 x 15–25
  • Medicine Ball Standing Side Toss: 3 x 25
  • Cable Tricep Extensions: 3 x 25
  • Swiss Ball Abdominal Crunch: 3 x 25

Cool Down

  • Stretching: Hamstrings, quads, calves, upper body (5–10 minutes)

Building Peak Strength and Power – Session 1

Dynamic Warm-Up (10 minutes)

  • Jumping Jacks: 3 x 25
  • Walking Lunges: 2 x 10 each leg
  • Arm Circles: 2 x 15 each direction
  • High Knees: 2 x 30 seconds
  • Leg Swings: 2 x 10 each leg
  • Bodyweight Squats: 2 x 15

Main Workout (50 minutes)

  • Barbell Deadlift: 3 x 8–12
  • Barbell Back Squat: 3 x 8–12
  • Push-Ups: 2 x 25
  • Power Clean: 3 x 6–8
  • Barbell Bench Press: 3 x 8–12
  • Bulgarian Split Squat: 3 x 6–8 each leg
  • Pull-Ups: 3 x 6–8

Cool Down

  • Stretching Routine: Hamstring, Quad, Calf, Chest, Lat – 2 x 30 seconds each

Building Peak Strength and Power – Session 2

Dynamic Warm-Up (10 minutes)

  • Jumping Jacks: 3 x 25
  • Walking Lunges: 2 x 10 each leg
  • Arm Circles: 2 x 15 each direction
  • High Knees: 2 x 30 seconds
  • Leg Swings: 2 x 10 each leg
  • Bodyweight Squats: 2 x 15

Main Workout (50 minutes)

  • Barbell Deadlift: 4 x 4–6
  • Barbell Back Squat: 3 x 8–12
  • Push-Ups: 2 x 25
  • Power Clean: 4 x 6–8
  • Barbell Bench Press: 3 x 8–12
  • Bulgarian Split Squat: 3 x 6–8 each leg
  • Weighted Pull-Ups: 3 x 6–8

Cool Down

  • Stretching Routine: Hamstring, Quad, Calf, Chest, Lat – 2 x 30 seconds each