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Intermediate 8-Week Winter Sports Conditioning
Day 034 - Endurance Strength Training/
Anaerobic
WU 10 min. One-legged Lunge, Calf Raise, Lateral Skips, Triceps Dip, Push-Ups, Tuck Jumps, Squats, Back Extensions, Stair Hops, Reverse Curls. Hill Run. CD/Stretch 
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TODAY IS A TOTAL-BODY DAY.
Spend 45 seconds per strength station, with 30-second recovery; and up to 2 minutes per cardio station, with a 60-second recovery.
WU 10 min.
Go through this circuit twice:
One-legged Lunge
Calf Raise
Lateral Skips: Train your body and mind to move quickly from side-to-side with this agility drill. Hold your arms straight out on each side at shoulder height. Flex your knees and skip or shuffle your feet sideways 10 times before reversing direction. Emphasize your speed and efficiency.
Triceps Dips
Push-Ups
Tuck Jumps: Start training for explosive strength in your legs with this drill. From a tuck position, jump straight up, reaching for the sky. Upon landing, return to the tuck. Emphasize height, not speed. Land on the balls of your feet.
Squats
Back Extensions
Stair Hops: With your hands in front and feet apart, hop up a set of stairs. Keep your shoulders square and "turn" your feet on each hop. Emphasize a quiet upper body. Shift weight from one foot to the other on the return trip down.
Reverse Curls
Hill Run: Take off running up a hill. Emphasize speed going up and for lateral agility, imagine skiing slalom course on the way back down.
CD/Stretch
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