Foundational #3A

Week 3 focuses on sled push and lunges with accessory movements. Divide class into 6 zones; 5 athletes per zone for 30 total or 6 for 36. Zones work for 1:45, unless specified for rest. Ensure zones flow in a circuit; pre-set equipment if necessary. Sled pushes to be intense with increased weight, resulting in slower pace. Encourage force generation through both heavy weight and speed. Short rests lead to cumulative workload. Use “I Go, You Go” system every 6m for sled if needed. Deficit split squats enhance athletes’ driving strength and work rate. Maintain full range of motion and front foot weight during squats. Ski can follow “I Go, You Go” every 20 seconds or substitute with rower/airbike. Sled: Competition Weight; DB Reverse Fly: Light to Medium weights; DB Deficit Split Squats: Heavy Weight; KB Goblet Squats: Medium Sized Weights