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Mogul Skiing

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Submitted By henry79912
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Introduction Mogul skiing is a fairly new sport that emerged as part of freestyle skiing back in the 1960’s and 70’s (Appelbe, 2010). Moguls are the bumps that are formed when skiers push down the snow as they ski downhill. The formation of moguls happens naturally with time on a frequently used slope. This unstable terrain was challenging to many and soon became a course to run on the slopes. In 1966, the first freestyle event took place in Attitash, New Hampshire but was not yet recognized as a sport. Later, however, the Canadian Freestyles Skiers Association was formed and mogul skiing was recognized by The International Ski Federation. Freestyle skiing was originally broken up into three distinct disciplines which were aerials, ski cross, and moguls. Moguls and aerials became Olympic sports in the early 1990’s, and ski cross became an Olympic sport for the first time at the 2010 Games (Appelbe, 2010). The mogul skiing event is a downhill event where the goal of the skier is to finish the run as fast as possible while maintaining control through a very unstable terrain filled with moguls and they also need to execute tricks and turns to impress the judges. The moguls measure approximately four feet tall and are approximately 3.5 meters apart, the slope also has two small jumps known as “kickers” due to the steep take off. Each mogul slope whether natural or man-made is different so the terrain is never exactly the same.
There are several competition events for mogul skiing. However, we will be training for The Freestyle World Championships which is an event that is held every other year and our athlete will compete in the single mogul run and the dual mogul run. The dual mogul run is done with another skier on the same slope at the same time. The length of the course is around 235 meters long with an approximate slope angle of 28 degrees. All competitions will have seven judges that will determine the winner. Five judges judge the quality of turns on the course, which is worth 50 percent of the score, and another two judge’s judge the air and tricks done, which is worth 25 percent. The time is compared to a de-facto time set before the competition, and it is worth another 25 percent. It is recommended that a skier have at least 6 years of skiing experience to be proficient in moguls. The equipment used in mogul skiing are standard length skis, men’s is generally 180 cm and women’s 170 cm. Ski poles are also used to aid the skier to accelerate, turn and balance. Skiers may also use colorful kneepads to have the judges attention at all times while completing the run. Ski boots are helpful to hold the force of impact and the helmet is made from a hard plastic, protecting the head from injuries. Gloves and goggles are also used for this sport

Needs Analysis A professional mogul skier meets several challenges when performing a mogul run. This event is performed at a very high intensity with very explosive eccentric contractions, which is rarely seen. Another interesting factor for mogul skiing is the duration of the event. As mentioned before a mogul course is always different and therefore the duration of the event can vary from competition to competition. Now the duration that we speak of is more or less around 30 seconds, which would require energy supply from the phosphagen and fast glycolysis pathways. This is why the athlete would need a very effective anaerobic capacity; power, with power endurance, muscular strength, with muscular endurance, and agility, with agility endurance. Endurance is included in all of these components because of the explosive repetitive demands of this sport. However, below are all the components important to the sport.
Anaerobic Capacity – Anaerobic capacity is extremely important in any sport where the main energy sources are phosphagen and glycolysis. Since mogul skiing is every explosive and the duration is around 30 seconds, it will use fast glycolysis and phospagen.
Power, Power endurance – Because of the explosive lower body movements needed to execute this event and because of the very high intensity, power is an essential component. Power endurance will be needed just as much due to the repeated amounts of movements done in one run.
Strength, Strength endurance – Muscular strength is going to be important in mogul skiing because of the high intensity of the sport. Muscular strength will be needed as strong foundation of fitness in order to withstand the rapid movements and forces that will be acting on the lower body joints like the knee and ankle. Muscular strength endurance follows the same principal, as it will be needed to obtain and support the power endurance component.
Agility, Agility endurance – Agility is the body’s ability to accelerate and decelerate in a rapid manner. During a mogul run the lower body and trunk will constantly be changing direction and velocity in order to maintain control in the unpredictable and unstable terrain.
Flexibility – Flexibility is going to be important because having optimal range of motion (ROM) will help the athlete in preventing injury, especially when in such an impacting sport.

Seasonal Periodization Overview
August '11
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September '11
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4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30

October '11
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2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
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30 31
October '11
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2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 25 26 27 28 29
30 31

November '11
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6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30
December '11
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4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 31

January '12
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1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
Feburary '12
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5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29

March '12
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4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 31
April '12
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1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
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29 30

May '12
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6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31
June '12
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3 4 5 6 7 8 9
10 11 12 13 14 15 16
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July '12
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8 9 10 11 12 13 14
15 16 17 18 19 20 21
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29 30 31
August '12
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19 20 21 22 23 24 25
26 27 28 29 30 31
Macrocycle Goal The main goal and focus of the macrocycle will be have our athlete at the most explosive level of fitness possible with a strong endurance factor. In order to reach this goal our athlete will need a strong lower body, which will be set by hypertrophy type training during the off-season. Along with the hypertrophy training we will introduce cardiorespiratory fitness (CRF) training, as it will serve as a good conditioning base for overall performance (Leopardi-Anderson, 2004). Having CRF will also prevent fatigue in the future training sessions that will gradually increase intensity; doing so will also help prevent injury. The off-season will also have a mesocycle that will focus on muscular endurance, and another that will focus on muscular strength. All the meanwhile agility and agility endurance drills will be gradually incorporated and improved. Agility drills will also have an emphasis on deceleration, as this is what is transferable to the eccentric contracts done during a mogul run, and focusing on decoration will help maintain a muscular balance that will help prevent injury (Brown, 2009). The use of certain plyometric exercises will help build a strong power endurance and power component for the pre-season and they will also help maintain fitness levels during the in-season. The pre-season will start with a focus on power endurance and as it progresses it will shift towards explosive sport specific exercises using resistance training, plyometric, and agility drills. Overall our goal is to optimize the benefits of every important and major fitness component so that our athlete can perform at the highest most explosive level possible.

Warm-up Sessions The following section reflects the different types of warm up exercises that will be used. Warm up sessions will vary depending on the demand of that particular training day and warm up sessions will also be used to gradually, and progressively introduce agility drills.

Warm up A is used specifically for lower body strength, power, and agility workouts.
WARM-UP A
Exercise Duration/Repetitions/Distance
Jog 600 meters, 45%-60% maximal oxygen uptake (VO2max)
Jump Rope 2 minutes
High knees 25 yards
Butt kicks 25 yards
Back pedal 25 yards
Side shuffles L/R 25 yards
Karaoke L/R 25 yards
Leg Slide L/R 25 yards
Side Kicks 25 yards
Trunk rotations 30 seconds
Side bends 30 seconds
Knee hugs 25 yards
Walking quad stretch 25 yards
Dot drills 4 sets of 5 repetitions
L/R = Left and Right leg/side

Warm up B is used specifically for upper body workouts.
WARM-UP B
Exercise Duration/Repetitions/Distance
Cycling 3 minutes, 45%-60% VO2max
Jog 3 minutes, 45%-60% VO2max
Jumping Jacks 30 seconds
Dot Drills 4 sets of 5 repetitions
Carioca L/R 25 yards
Side Shuffle L/R 25 yards
Leg Slides L/R 25 yards
Push ups 20 repetitions
Scapular Wall Slides 10 repetitions
Arm circles (small) 20 repetitions
Arm circles (large) 20 repetitions
Trunk Rotations 30 seconds
Head Rolls L/R 15 seconds
Head Rotations L/R 15 repetitions
L/R = Left and Right leg/side

Warm up C is used for lower body workouts.
WARM-UP C
Exercise Duration/Repetitions/Distance
Jog/Ski 800 meters, 45%-60% maximal oxygen uptake (VO2max)
Jump Rope 1 minutes
Jumping Jacks 30 seconds
Regular Skips 25 yards
High Skips 25 yards
High knees 25 yards
Butt kicks 25 yards
Back pedal 25 yards
Side shuffles L/R 25 yards
Karaoke L/R 25 yards
Leg Slide L/R 25 yards
Side Kicks 25 yards
Lunges with elbow to instep 25 yards
Backward lunges 25 yards
Side bends 30 seconds
Knee hugs 25 yards
Walking quad stretch 25 yards
Dot drills 4 sets of 5 repetitions
L/R = Left and Right leg/side

Training Program

Post-Season (August 14 – September 3) Post season starts giving the athlete time to focus on active or relative rest before starting the next competition season. The goal for this mogul skier is to have complete rest during this season so that the athlete recovers from any injuries. The athlete must also recover psychologically from high demand during the past season. For the first week of this season, the athlete will be advised to be sedentary and have complete rest. The next two weeks of this season, the athlete will participate in recreational activities. The athlete will do activities that are non-sport specific like swimming, hiking, tennis, golf, bike riding, or playing basketball pick-up games and these will be in a relatively low intensity. These activities will not allow exertion from the athlete. These non-specific activities will also help the athlete maintain neuromuscular adaptations that will be used in the next season. The post season ends when the athlete is ready to begin the resistance-training program.

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest Rest Rest Rest Rest Rest Rest

OFF-SEASON: (September 4 – March 31)

The offseason is 30 weeks long that has 3 mesocycles each lasting 8 weeks. Testing throughout the off-season is important in order to observe the athletes improvements. The first test will take place the first week of offseason. It will be used to determine initial training levels for the athlete. The goal of the off-season is to establish a base and a solid foundation of fitness and conditioning. This will allow the athlete to increase his tolerance for the more intense workouts later in the macrocycle. For this particular athlete, the main goal is this mesocycle is to establish muscular hypertrophy, muscular strength, muscular endurance, and agility endurance. The offseason will start by emphasizing hypertrophy with resistance training along with cardiovascular fitness activities to allow a general foundation of fitness. The Mogul skier will also be given basic agility drills that will increase in intensity as the off-season progresses.

Microcyle Test and Transitional 1: September 4-September 10
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest Warm up A

Power Test

• Standing Long Jump
• Margarita Kalamen Warm A

Strength Test
• 1 RM Back Squat
• 1RM Bench Press Warm up C

Flexibility Test

• Sit and Reach Rest Warm up C

Cardiorespiratory Fitness Test

• Wingate Test Rest Endurance Test
• Wall Sit
• Push up Agility Test

• Hexagon Test
• T-Test

Fitness Components Test Protocol Expected Results
Flexibility
Weight 79 kg Height 1.7 m Sit and Reach 42 cm
Agility Hexagon Test 12.5 sec T-Test 8.9 sec
Max Power Margarita-Kalamen Test 2000 W Standing Long Jump 375 cm Vertical Jump 69-74 cm
Muscular Strength 1 RM Back Squat 166 kg 1RM Bench Press 124 kg
Muscular Endurance Wall Sit 85 sec Push up 36 reps.
Anaerobic Capacity Wingate Test 4020 W

Microcyle 2: Date The following training program will continue for three weeks of training in this mesocycle. The main focus is to build a solid hypertrophy phase for the athlete. Hypertrophy will be accomplished by observing the repetitions, sets, and loads on the athlete’s training. Cardiovascular fitness will be accomplished with pace/tempo training and the agility endurance traing will be perfomered on the warmup and cool down exercises.

Muscular Hypertrophy/ cardiovascular/ agility endurance- Micro 1-7 weeks (3 weeks)
Monday Tuesday Wednesday Thursday Friday Saturday
Warm up B Warm up C Warm up A Warm up B Warm up C Warm up A
Upper RT-1 minute rest-75% 1RM 5x10
• Bench Press
• Shoulder Press
• BB bent-over row
• Upright row
• Seated row Lower RT-1 minute rest-75% 1RM 5x10
• Dead lifts
• Back Squat
• Leg Press
• Dumbbell lunges
• Leg extension Core-8 lbs. medicine ball- 5x10
• Weighted sit-ups
• Weighted Lying toe touches
• Superman exercise Upper RT-1 minute rest-75% 1RM 5x10
• Incline bench press
• Lateral pull down
• Dumbbell flies
• Dumbbell overhead press Lower RT-1 minute rest-75% 1RM 5x10
• Clean pull
• Split-squat
• Leg curl
• Seated Calf raises Core-8lbs medicine ball 5x10
• Sitting Russian Twist
• Ab Wheel
• Plank 5 x 30 sec. Pace/Tempo Training Pace/Tempo Training

Testing/Unloading Hypertrophy Micro 1
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest Warm up A

Power Test

• Standing Long Jump
• Margarita Kalamen Warm A

Strength Test
• 1 RM Back Squat
• 1RM Bench Press Warm up C

Flexibility Test

• Sit and Reach Rest Warm up C

Cardiorespiratory Fitness Test

• Wingate Test Rest Endurance Test
• Wall Sit
• Push up Agility Test

• Hexagon Test
• T-Test

Microcycle 2: Date

The second microcycle consists of three weeks of training in this mesocycle. Hypertrophy is still the main focus for the athlete at this point. Hypertrophy will be accomplished by observing the repetitions, sets, and loads on the athlete’s training. Cardiovascular fitness level will be increased by performing the interval training. The interval training can increase intensity by changing the work to rest rate. The agility training will be performed on the warm-up and cool down exercises, which will be more agility specific.

Muscular Hypertrophy. Cardio, agility Micro 2 (2 weeks)
Monday Tuesday Wednesday Thursday Friday Saturday
Warm up B Warm up C Warm up A Warm up B Warm up C Warm up A
Upper RT-1 minute rest-75% 1RM 5x10
• One arm seated row
• Triceps Pull-Down
• Front raises
• Lateral Shoulder raise
• Lying tricep extension Lower RT-1 minute rest 75% 1RM 5x10
• One legged squat
• Dumbbell lunges
• Leg Press
• Leg curl
• Seated calf raises Core RT- 5 x 10

• Knee-up crunch
• Hip lifts
• Side Plank Dips

Interval Training Upper RT-1 minute rest 75% 1RM 5x10
• Upright row
• Dumbbell bench press
• Shoulder press
• Tricep Pull-down
• Bicep curl Lower RT-1 minute rest 75% 1RM 5x10
• Split-squat
• Clean pull
• Dumbbell step ups
• Leg curl

Interval Training Core RT- core 5 x 10

• Oblique leg extensions
• One legged superman
• Bridged leg lifts

Testing/Unloading Hypertrophy Meso 1

Microcycle 3: Date The third microcycle consists of two weeks of training in this mesocycle. Hypertrophy is still the main focus for the athlete at this point. Hypertrophy will be accomplished by observing the repetitions, sets, and loads on the athlete’s training. Cardiovascular fitness level will be increased by performing the interval training. The interval training can increase intensity by changing the work to rest rate. The agility training will be performed on the warm-up and cool down exercises, which will be more agility specific.

Muscular Hypertrophy. Cardio, agility Micro 3 (2 weeks)
Monday Tuesday Wednesday Thursday Friday Saturday
Warm up B Warm up C Warm up A Warm up B Warm up C Warm up A
Upper RT-1 minute rest 75% 1RM 5x10
• Bench press
• Triceps Pull-Down
• One arm seated row
• Dumbbell flies
• Lateral pull down
• BB Bent-over row Lower RT-1 minute rest 75% 1RM 5x10
• Back squat
• Dead lift
• Leg Press
• Leg curl Core RT- 5 x10

• Knee-up crunch
• Hip lifts
• Side Plank Dips

Interval Training Upper RT-1 minute rest 75% 1RM 5x10
• Incline bench press
• Seated Row
• Dumbbell bench press
• Front raises
• Lateral shoulder raise
• Bicep curls Lower RT-1 minute rest 75% 1RM 5x10
• Clean pull
• One legged squat
• Dumbbell step ups
• Leg extension Core RT- 5 x 10

• Oblique leg extensions
• One legged superman
• Bridged leg lifts

Interval Training

Testing/Unloading Hypertrophy Meso 1

Muscular Endurance/ cardiovascular/ agility endurance- Meso 2 (3 weeks)
Monday Tuesday Wednesday Thursday Friday Saturday
Warm up B Warm up C Warm up A Warm up B Warm up C Warm up A
Upper RT-30 sec rest 65% 1RM 3x15

• Bench
Press
• Shoulder Press
• BB bent-over row
• Upright row
• Seated row Lower RT-30 sec rest 65% 1RM 3x15

• Dead lifts
• Back Squat
• Leg Press
• Dumbbell lunges
• Leg extension Core RT 8 lbs. medicine ball 3x15

• Weighted sit-ups
• Weighted Lying toe touches
• Superman exercise Upper RT-30 sec rest 65% 1RM 3x15

• Incline bench
• Lateral pull down
• Dumbbell flies
• Dumbbell overhead press Lower RT-30 sec rest 65% 1RM 3x15

• Clean pull

• Split-squat

• Leg curl
• Calf raises Core RT-8lbs.medicine ball 3x15

• Sitting Russian Twist
• Ab Wheel
• Plank 3 x 45 sec.

Testing/Unloading Endurance Meso 2

Muscular Endurance. Cardio, agility Meso 2 (2 weeks)
Monday Tuesday Wednesday Thursday Friday Saturday
Warm up B Warm up C Warm up A Warm up B Warm up C Warm up A
Upper RT-30 sec rest-65% 1RM 3x15
• One arm seated row
• Triceps Pull-Down
• Front raises
• Lateral Shoulder raise
• Lying tricep extension Lower RT-30 sec rest-65% 3x15
• One legged squat
• Dumbbell lunges
• Leg Press
• Leg curl
• Seated calf raises Core RT- 3x15

• Knee-up crunch
• Hip lifts
• Side Plank Dips Upper RT-30 sec rest-65% 1RM 3x15
• Upright row
• Dumbbell bench press
• Shoulder press
• Tricep Pull-down
• Bicep curl Lower RT-30 sec rest-65% 1RM 3x15
• Split-squat
• Clean pull
• Dumbbell step ups
• Leg curl Core RT 3x15

• Oblique leg extensions
• One legged superman
• Bridged leg lifts

Testing/Unloading Endurance Meso 2

Muscular Endurance, Cardio, agility Meso 2 (2 weeks)
Monday Tuesday Wednesday Thursday Friday Saturday
Warm up B Warm up C Warm up A Warm up B Warm up C Warm up A
Upper RT- 30 sec rest-65% 1RM 3x15
• Bench press
• Triceps Pull-Down
• One arm seated row
• Dumbbell flies
• Lateral pull down
• BB bent-over row Lower RT- 30 sec rest-65% 1RM 3x15
• Back squat
• Dead lift
• Leg Press
• Leg curl Core RT 3x15

• Knee-up crunch
• Hip lifts
• Side Plank Dips Upper RT-30 sec rest-65% 1RM 3x15
• Incline bench press
• Seated Row
• Dumbbell bench press
• Front raises
• Lateral shoulder raise
• Bicep curls Lower RT-30 sec rest-65% 1RM 3x15
• Clean pull
• One legged squat
• Dumbbell step ups
• Leg extension Core RT 3x15

• Oblique leg extensions
• One legged superman
• Bridged leg lifts

Testing/Uploading Endurance Meso2

Muscular Strength/ cardiovascular/ agility endurance- Meso 2 (3 weeks)
Monday Tuesday Wednesday Thursday Friday Saturday
Warm up B Warm up C Warm up A Warm up B Warm up C Warm up A
Upper RT-4 min rest-93% 1RM 4x3

• Bench Press
• Shoulder Press
• BB bent-over row
• Upright row
• Seated row Lower RT-4 min rest-93% 1RM 4x3

• Dead lifts
• Back Squat
• Leg Press
• Dumbbell lunges
• Leg extension Core RT- 12 lbs. medicine ball 4x3

• Weighted sit-ups
• Weighted Lying toe touches
• Superman exercise Upper RT-4 min rest-93% 1RM 4x3

• Incline bench
• Lateral pull down
• Dumbbell flies
• Dumbbell overhead press Lower RT-4 min rest-93% 1RM 4x3

• Clean pull
• Split-squat
• Leg curl
• Seated Calf raises Core RT-12 lbs. medicine ball 4x3

• Sitting Russian Twist
• Weighted Sit-ups
• Weighted Lying toe touch Interval Training Interval Training

Testing /Uploading Strength Meso 2

Muscular Strength. Cardio, agility Meso 2 (2 weeks)
Monday Tuesday Wednesday Thursday Friday Saturday
Warm up B Warm up C Warm up A Warm up B Warm up C Warm up A
Upper RT-4 min rest-93% 1RM 4x3

• One arm seated row
• Triceps Pull-Down
• Front raises
• Lateral Shoulder raise
• Lying tricep extension Lower RT- 4 min rest-93% 1RM 4x3

• One legged squat
• Dumbbell lunges
• Leg Press
• Leg curl
• Seated Calf raises Core RT-12 lbs. medicine ball 4x3

• Weighted sit-ups
• Weighted Lying toe touches
• Superman exercise Upper RT- 4 min rest-93% 1RM 4x3

• Upright row
• Dumbbell bench press
• Shoulder press
• Tricep Pull-down
• Bicep curl Lower RT- 4 min rest-93% 1RM 4x3

• Split-squat
• Clean pull
• Dumbbell step ups
• Leg curl Core RT-12 lbs. medicine ball 4x3

• Sitting Russian Twist
• Weighted Sit-ups
• Weighted Lying toe touch

Testing/Unloading Strength Meso 2

Muscular Strength , Cardio, agility Meso 2 (2 weeks)
Monday Tuesday Wednesday Thursday Friday Saturday
Warm up B Warm up C Warm up A Warm up B Warm up C Warm up A
Upper RT-4 min rest-93 % 1RM 4x3

• Bench press
• Triceps Pull-Down
• Single arm row
• Dumbbell flies
• Lateral pull down
• Bent-over row Lower RT- 4 min rest-1RM 4x3

• Back squat
• Dead lift
• Leg Press
• Leg curl Core RT- 15lbs. medicine ball 4x3

• Weighted sit-ups
• Weighted Lying toe touches
• Superman exercise Upper RT- 4 min rest-93% 1RM 4x3

• Incline bench press
• Seated Row
• Dumbbell bench press
• Front raises
• Lateral shoulder raise
• Bicep curls Lower RT- 4 min rest-93% 1RM 4x3

• Clean pull
• One legged squat
• Dumbbell step ups
• Leg extension Core RT-15 lbs. medicine ball 4x3

• Sitting Russian Twist
• Weighted Sit-ups
• Weighted Lying toe touch

Testing/Unloading Strenght Meso 2

PRE SEASON
Muscular Strength, Cardio, Flexibility (2 weeks)
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Warm Up B &C Warm Up B & C Warm Up B & C Warm Up B & C Lower/Upper RT -4 min rest-85% 1RM 5x6

• Dead lifts
• Back Squat
• Bench Press
• Shoulder Press

Core RT-15 lbs. medicine ball 4x3

• Weighted Lying toe touches
• Superman exercise Upper/Lower-4 min rest-85% 1RM 5x6

• Incline bench
• Lateral pull down
• Dumbbell flies
• Leg Press
• Leg curl

Core RT-15 lbs. medicine ball 4x3

• Weighted sit-ups
• Sitting Russian Twist Lower/Upper -4 min rest-85% 1 RM 5x6 • Clean pull
• Split-squat
• Dumbbell step ups
• Dumbbell overhead press
• Front raises

Core RT-15 lbs. medicine ball 4x3

• Sitting Russian Twist 3x15 Upper/Lower-4 min rest-1RM 85% 5x6

• Lateral shoulder raise
• Bicep curls
• Tricep pull down
• One legged squat
• Leg curls
• Seated Calf raises

Core RT-15 lbs. medicine ball 4x3

• Weighted Sit ups

Rest Rest Rest

Power Endurance, Cardio, and Flexibility Meso 1(3 weeks)
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Warm Up Warm Up A Warm Up A Warm Up Warm Up A Warm Up A Warm Up
Rest Power Upper- 3 min rest-6 lbs.- 3 x15
• MB standing press
• MB chest pass
• MB 2 hand overhead throw
• Power Drop
• Large ball roller coaster Power Lower- 3 min rest- 3 x15
• Power Clean
• Push Jerk
• Split squat jump
• Tuck Jump
• Box Jump Rest Power upper-3 min rest-6 lbs.- 3 x15
• Depth Push-up
• MB Single arm throw
• MB Slams
• Vertical Scoop Toss Power Lower- 3 min rest- 3x15
• Squat Jumps
• Lunge Jumps
• Broad Jumps
• Double leg Vertical Jumps Rest

Power Endurance, Cardio, Flexibility Meso 2 (3 weeks)
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Warm Up Warm Up A Warm Up A Warm Up Warm Up A Warm Up A Warm Up
Rest Power Upper- 3 min rest-8 lbs. 3x12
• One leg overhead throw
• Explosive Push up
• One arm Jai-alai toss
• Reclined pulsating pulls
• Explosive bench dips Power Lower-3 min rest 3x12
• Squat Jumps
• Box Jump
• Foot ankle hop
• Pike Jump
• Jump over barrier Rest Power Upper-3 min rest-8lbs. 3x12
• Reverse scoop toss
• MB Slams
• Diagonal reverse scoop toss
• Med. Ball 2 hand overhead throw Power Lowe-3 minute rest 3x12
• Push Jerk
• Lunge Jumps
• Split squat jumps
• Single leg vertical jump Rest

Testing/Unloading Strength, Power

Power, Cardio, Flexibility Meso 1(3 weeks)
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest Warm Up B Warm Up C Warm Up Warm Up B Warm Up C Warm Up Power Upper-2 min rest-10 lbs. 5x4
• MB press
• MB chest pass
• MB 2 hand overhead throw
• Power Drop
• Large ball roller coaster Power Lower-2 min rest-80% 1RM 5x4
• Power Clean
• Push Jerk
• Split squat jump
• Tuck Jump
• Box Jump Rest Power Upper- 2 min rest-10 lbs. 5x4
• Depth Push-up
• Single arm throw
• MB Slams
• Vertical Scoop Toss Power Lower- 2 min rest-80% 1RM 5x4
• Squat Jumps
• Lunge Jumps
• Broad Jumps
• Double leg Vertical Jumps Rest

Power, Cardio, Flexibility Meso 2 (3 weeks)
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Warm Up A Warm Up A Warm Up A Warm Up A
Rest Power Upper- 2 min rest- 10 lbs. 5x3

• One leg overhead throw
• Explosive Push up
• One arm Jai-alai toss
• Reclined pulsating pulls
• Explosive bench dips Power Lower-2 min rest-85% 1RM 5x3

• Squat Jumps
• Box Jump
• Foot ankle hop
• Pike Jump
• Jump over barrier Rest Power Upper-2 min rest-10 lbs. 5x3

• Reverse scoop toss
• MB Slams
• Diagonal reverse scoop toss
• Med. Ball 2 hand overhead throw Power Lower- 2 min rest-85% 1RM 5x3

• Push Jerk
• Lunge Jumps
• Split squat jumps
• Single leg vertical jump Rest

Testing/Unloading

IN SEASON
Maintaining Power
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Warm Up A Warm Up A Warm Up A Warm Up A Warm Up A Warm Up A Warm Up A
Practice Power Upper-2 min rest- 10 lbs. 5x3
• Medicine ball press
• Med. Ball chest pass
• Med. Ball 2 hand overhead throw
• Power Drop
• Large ball roller coaster Power Lower-2 min-85% 1RM 5x3
• Power Clean
• Push Jerk
• Split squat jump
• Tuck Jump
• Box Jump Practice Power Upper- 2 min rest- 10 lbs. 5x3
• Depth Push-up
• Single arm throw
• MB Slams
• Vertical Scoop Toss Power Lower- 2 min rest-85% 1RM 5x3
• Squat Jumps
• Lunge Jumps
• Broad Jumps
• Double leg Vertical Jumps Practice

Maintaining Power
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Warm Up A Warm Up A Warm Up A Warm Up A Warm Up A Warm Up A Warm Up A
Practice Power Upper- 2 min rest- 10 lbs. 5x3
• One leg overhead throw
• Explosive Push up
• One arm Jai-alai toss
• Reclined pulsating pulls
• Explosive bench dips Power Lower-2 min rest-85% 1 RM 5x3
• Squat Jumps
• Box Jump
• Foot ankle hop
• Pike Jump
• Jump over barrier Practice Power Upper-2 min rest- 10 lbs. 5x3
• Reverse scoop toss
• MB Slams
• Diagonal reverse scoop toss
• Med. Ball 2 hand overhead throw Power Lower- 2 min rest 85% 1 RM 5x3
• Push Jerk
• Lunge Jumps
• Split squat jumps
• Single leg vertical jump Practice

Maintaining Power Endurance
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Warm Up A Warm Up A Warm Up A Warm Up A Warm Up A Warm Up A Warm Up A
Practice Power Upper- 3 min rest-8 lbs. 2 x15
• MB press
• Med. Ball chest pass
• MB 2 hand overhead throw
• Power Drop
• Large ball roller coaster Power Lower- 3 min rest- 2 x15
• Power Clean
• Push Jerk
• Split squat jump
• Tuck Jump
• Box Jump Practice Power uppe-3 min rest-8 lbs. 2 x15
• Depth Push-up
• Single arm throw
• MB Slams
• Vertical Scoop Toss Power Lower- 3 min rest 2x15
• Squat Jumps
• Lunge Jumps
• Broad Jumps
• Double leg Vertical Jumps Practice

Maintaining Power Endurance
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Warm Up A Warm Up A Warm Up A Warm Up A Warm Up A Warm Up A Warm Up A
Rest Power Upper- 3 min rest-8 lbs. 2x15
• One leg overhead throw
• Explosive Push up
• One arm Jai-alai toss
• Reclined pulsating pulls
• Explosive bench dips Power Lower-3 min rest 2x15
• Squat Jumps
• Box Jump
• Foot ankle hop
• Pike Jump
• Jump over barrier Rest Power Upper-3 min rest-8 lbs. 2x15
• Reverse scoop toss
• MB Slams
• Diagonal reverse scoop toss
• Med. Ball 2 hand overhead throw Power Lowe-3 min rest 2x15
• Push Jerk
• Lunge Jumps
• Split squat jumps
• Single leg vertical jump Rest

References
Brown, T. (2009). Speed and Agility: What Defines Them and How to Train for Both. National Strength and Conditioning Association Performance Training Journal, 8(4), 12-16.
Leopardi-Anderson, K. (2004). Winter Sports Conditioning. National Strength and Conditioning Association Performance Training Journal, 3(1), 15-18.

APPENDIX

Warm-up Sessions
WARM-UP A
Exercise Duration/Repetitions/Distance
Jog 600 meters, 45%-60% maximal oxygen uptake (VO2max)
Jump Rope 2 minutes
High knees 25 yards
Butt kicks 25 yards
Back pedal 25 yards
Side shuffles L/R 25 yards
Karaoke L/R 25 yards
Leg Slide L/R 25 yards
Side Kicks 25 yards
Trunk rotations 30 seconds
Side bends 30 seconds
Knee hugs 25 yards
Walking quad stretch 25 yards
Dot drills 4 sets of 5 repetitions
L/R = Left and Right leg/side

Warm up B is used specifically for upper body workouts.
WARM-UP B
Exercise Duration/Repetitions/Distance
Cycling 3 minutes, 45%-60% VO2max
Jog 3 minutes, 45%-60% VO2max
Jumping Jacks 30 seconds
Dot Drills 4 sets of 5 repetitions
Carioca L/R 25 yards
Side Shuffle L/R 25 yards
Leg Slides L/R 25 yards
Push ups 20 repetitions
Scapular Wall Slides 10 repetitions
Arm circles (small) 20 repetitions
Arm circles (large) 20 repetitions
Trunk Rotations 30 seconds
Head Rolls L/R 15 seconds
Head Rotations L/R 15 repetitions
L/R = Left and Right leg/side

Warm up C is used for lower body workouts.
WARM-UP C
Exercise Duration/Repetitions/Distance
Jog/Ski 800 meters, 45%-60% maximal oxygen uptake (VO2max)
Jump Rope 1 minutes
Jumping Jacks 30 seconds
Regular Skips 25 yards
High Skips 25 yards
High knees 25 yards
Butt kicks 25 yards
Back pedal 25 yards
Side shuffles L/R 25 yards
Karaoke L/R 25 yards
Leg Slide L/R 25 yards
Side Kicks 25 yards
Lunges with elbow to instep 25 yards
Backward lunges 25 yards
Side bends 30 seconds
Knee hugs 25 yards
Walking quad stretch 25 yards
Dot drills 4 sets of 5 repetitions
L/R = Left and Right leg/side

Testing Protocols
Flexibility
Sit and Reach Test- This test will help the athlete maintain the range of motion that is needed especially in hip flexor joints and lower back.
Agility
Hexagon Test & T-Test- These tests are used because will help the athlete with his ability to stop, start, and change direction of the body rapidly and in a controlled manner during the competition run.
Muscular Power
Margarita Kalamen Test & Standing Long Jump- This test will help the athlete perform explosive movements during the competition run. Theses explosive movements include the race explosive start off and 2 high jumps during the course of the run.
Vertical Jump Test- This test will measure the lower body muscular power and prevent knee injuries.
Muscular Strength
1 RM Back Squat-This test will help the athlete improve overall lower body strength and obtain a lower body strength foundation which will be needed throughout the macrocycle.
1 RM Bench Press- The test will help the athlete improve overall upper body strength and obtain upper body strength foundation which will be needed throughout the macrocycle..
Muscular Endurance
Wall Sits- This test will help measure lower body endurance which is the most important component in this macrocycle.
2 minute Push-up Test- This test will help the athlete obtain the upper endurance he needs to use his ski bars during the competition run.
Partial Curl-up- This test will help measure the endurance of the athlete’s core which is needed at all time during the run for stability and balance to prevent injuries.
Anaerobic Capacity
Wingate Test- This test will help measure the athlete’s maximal rate of energy during their performance in a short duration race which is what Mogul Skiing requires.

Fitness Components Test Protocol Expected Results
Flexibility
Weight 79 kg Height 1.7 m Sit and Reach 42 cm
Agility Hexagon Test 12.5 sec T-Test 8.9 sec
Muscular Power Margarita-Kalamen Test 2000 W Standing Long Jump 375 cm Vertical Jump 69-74 cm
Muscular Strength 1 RM Back Squat 166 kg 1RM Bench Press 124 kg
Muscular Endurance Wall Sits 85 sec 2 minute Push up 36 reps. Partial Curl-up 75 reps
Anaerobic Capacity Wingate Test 4020 W

Core exercises
Clean Pull- Grasp the barbell with the hands in a pronated position using a hook grip, spaced slightly wider than shoulder- width. Pull against the bar so that the arms are straight and the low back is flat or slightly arched. Lean forward slightly, but your weight should be evenly distributed on the feet. Inhale. Lift the bar off the floor by forcefully extending the knees and hips. Keep the shoulders in front of the bar and keep the bar close to the shins. Do not let the hips rise faster than the shoulders. Just after the bar passes the knees, drive the hips forward and bend the knees so that the thighs are under the bar. Explosively extend the knees, hips, and ankles as you shrug the shoulders, keeping the arms straight.
Split squat-Position barbell on back of shoulders and grasp barbell to sides. Stand with feet far apart; one foot forward and other foot behind. Squat down by flexing knee and hip of front leg. Allow heel of rear foot to rise up while knee of rear leg bends slightly until it almost makes contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat. Continue with opposite leg.
Push Jerk- Stand, hold bar in front squat position. Drop hips back and down into a quarter squat position and immediately explode back up through the starting position. As the hips fully extend, push the bar overhead and drop underneath the bar, catching it overhead with arms straight and hips and knees slightly flexed. Lower bar and repeat.

Tuck Jump-Stand with feet shoulder width and knees slightly bend. Bend knees and descend to a full squat position. At the bottom of the squat, powerfully explode straight up bringing your knees toward your chest while in midair. Grasp knees quickly with your arms At the top of the jump your thighs should touch your torso. Release your legs, control your landing and descend into the squat again for another explosive jump. Upon landing immediately repeat the next jump.
Broad Jumps-Stand with your feet comfortably apart, swing your arms, and jump as far as you can. Repeat.
Pike jump-Stand with feet shoulder-width apart and your arms raised in a "V" shape above your head. Make sure your arms extend straight upward. Stand on toes and keep back straight. Bring arms down and cross them in front to create the momentum to make the jump. At the same time, bend at the knees to prepare to push upward. Keep arms straight and swing them in a full circle. Push upward with toes into the jump. Extend legs straight out in front of you while in the air. Bring your arms out of the circle and touch toes at the same time to touch your head to your knees. Land with knees bent slightly to absorb the shock. Keep your upper body as still as possible with your arms at your side.

Assisted Exercise
One arm seated row -Sit slightly forward on platform and grasp cable stirrup with one hand straighten lower back and position knees with a slight bend then allow shoulder with stirrup to be pulled forward next pull cable attachment to side of torso slightly twisting waist then pull shoulder back and push chest forward during contraction return until arm is extended and shoulder is stretched forward repeat and switch arms
Lateral Shoulder raise-Grasp dumbbells in front of thighs with elbows slightly bent, bend over slightly with hips and knees bent slightly, raise upper arms to sides until elbows are should height while maintaining elbows height above or equal to wrists lower and repeat
Power Drop-
Large ball roller coaster- See below #2
Depth Pushup-
MB Slams- See below #4
Vertical Scoop Toss- See below #5
One arm Jai-alai toss- See below #8
Reclined pulsating pulls- See below #9
Foot ankle hop-Starting Position: Stand with feet shoulder width apart with the body in an upright position. Using only the ankles to create momentum, two-foot hop continuously in one place. On each vertical hop extend the ankles to their maximum range.
Reverse Scoop toss- See below #10
Diagonal reverse scoop toss- See below #15
Weight sit ups-Hook feet under support and lie supine on floor or mat with hips bent. Hold plate behind neck. Raise torso from floor by bending waist and hips. Return until back of shoulders contact with floor or mat. Repeat.
Weighted Lying toe touches-Lie down on back, making sure the back is firmly against the floor. Raise legs up so that they are at a right angle with the floor. Grab medicine ball and extend arms and crunch up, trying to touch the bal to the toes. Repeat.
Superman exercise-Lie face down on the floor, legs together and straight, arms straight and extended above your head. Keep your head/neck in a neutral position. Keeping limbs straight (but not locked) and torso stationary simultaneously lift your arms and legs up toward the ceiling to form a gentle curve with your body. Repeat.

Sitting Russian Twist –Bent knees, slight lean back while keeping your torso straight. Hold hands in front .Moving only at the trunk , rotate to one side. Rotate the upper body and not just the arms, allowing head to track behind the arms and shoulders. Hips should stay put. At the end of range of motion, quickly reverse the movement and rotate to the opposite side. Repeat.
Side plank dips-
Oblique leg extension-
Bridged leg lifts-Lie face up on the floor, knees bent. Push body into a bridge position, supporting your weight on your feet and arms. Straighten one leg up, heel flexed and slowly lower leg out to the side a few inches without moving the rest of the body. Use the abs to stabilize your body and don't hold your breath. Repeat.

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