Set for the Season: January/February
Evolution
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MONDAY
Strength
>Step-back
>Exercise-ball ham-string curl
>Dumbbell shoulder press or dumbbell shoulder raise (alternate weeks)
>Dumbbell chest press
>Cable lat pull-down
>Weighted stomach crunch: Do three sets of 10 regular and 20 crossover.
>V-sit: Hold for four 30-second intervals.
>Exercise-ball back extension
Power
>Box jump: Increase the box size to 12 to 18 inches. Do three 60-second intervals.
WEDNESDAY
Cardio
>45 to 60 minutes of moderate aerobic activity
Balance
>Pillow stork stand: With eyes closed, stand on one leg on a pillow or other soft surface. Do two one-minute intervals on each leg.
>Balance board: Stand on one leg on a wobble board for 30 seconds. Repeat three times on each leg.
FRIDAY
Strength
>Machine leg press
>Straight-leg dead lift
>Shoulder roll
>Rotational cable pull
>Plank: Do three 45-second intervals.
>Lower ab lift
Power
>Sprints: Run hard for six 100-meter intervals or 20-second bursts. Jog or walk for one minute between intervals.
CUSTOM TRAINING
Tailor your midseason workouts by identifying and correcting your weaknesses, Stone suggests.
For example, if you’re wobbling on the hill, focus on balance and core stability in your training sessions. If you can’t seem to get your legs out from under you far enough to arc your turns, spend extra time stretching your hips. If it means you have to stray from the workouts outlined here, don’t worry-we won’t be offended.
