The focus of this phase is to develop the capacity to quickly recruit most of the fibers for
movement and sustain their use at a high power output. This is important for developing the
ability to climb hills quickly and steadily without significantly expending energy and producing
fatigue. The goal is to develop the power to climb the hill, recovery quickly and resume race
speed. The lifting motion is quick and explosive under control to improve power. Explosive
plyometric exercises are an integral part of this phase. Plyometric exercises can be coupled with
a resistance exercise .
Length: 4 – 8 weeks
Sessions/week: 1 - 2
Sets/session 2 - 3
Reps/set 8 - 15
Load 40 – 60% 1RM
The bold exercises follow these guideline and the others maintain the AA guidelines.
Exercises:
Lower Body
1. squats
2. leg presses
3. step – ups
4. forward lunges
5. single leg squats
6. Hamstring curls
7. knee extensions
8. heel raises
Upper Body
1. Standing bent arm lat pulls
2. standing rows
3. push-ups
4. chest press
5. seated rows
Explosive plyometrics 2 – 3 sets of 10 – 15 reps
1. Split squat with cycle
2. Single leg push-off
3. Alternating leg push-off
4. Squat depth jump
5. Stadium hops
6. Single leg hops
7. Box jumps
8. explosive heel raises
Core
1. abdominal twists
2. wood chops
3. bridges
4. pikes
5. contralateral arm and leg extensions
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