Dig Deep 2020 Workouts
We wanted the Dig Deep 2020 program to be a combination of fun and gritty workouts, with a special eye on proper fitness development and progressions for this U12-U16 group. To accomplish that, we collaborated with Michael “Bing” Bingaman, MS, SCCC, CSCS. Bing is a Certified Strength and Conditioning Specialist who works with many World Cup and Europa Cup ski racers. He oversees the training, monitoring, research and education of all his athletes. His knowledge, expertise and passion for high performance development is the perfect compliment to ELITEAM’s signature energy, grit and fun!
The Dig Deep 2020 program was designed with ski racers in mind, but in reality, the program is well suited to all young athletes, regardless of their primary sport. Here is how Bing puts it, “As an athlete ages into varsity, collegiate, or professional athletics, training becomes quite specific to the individual needs of the athlete and his or her sport. Younger, developing athletes, however, have common goals and training strategies, regardless of their favorite sport or intended competition. This particular program, built around the development of strength, power, and capacity for the young athlete, is written in such a way that it can be applied across a multitude of backgrounds and sports. Whether your chosen sport is soccer, tennis, ski racing, XC skiing, basketball, lacrosse, or beyond, this program will train and prepare you for more fun and exciting seasons to come. “
Program Details
The Dig Deep 2020 program has a different fitness focus and objective each month. In June, we begin by building a strong athletic base. In July, we ramp it up by increasing the overall load. In August, we focus on strength endurance and power endurance for a more sport specific approach. After 3 months of well-planned and targeted workouts, designed to build week to week and month to month, the athletes will emerge at a whole new level of fitness!
Along the way, we throw in a bunch of challenges, contests and prizes! We’ll all share photos and videos weekly to keep us connected, inspired and motivated all summer long.
June = Base
We’re going to build a strong athletic base!
Overview – This month we will lay a broad foundation of movements, patterns, sports, time durations, and intensities that will set the physical and mental foundations for more specific training to come.
Objectives – Try two new sports, play outside at least 2 hours a day, 6 days per week, and find fun ways to get your heart rate up!
July = Grit
Get ready, we’ll be visiting the “Pain Cave”!
Overview – With a solid base block behind us, month 2 will introduce movements and patterns that encourage physical adaptations to increasing demands in both the areas of strength and power. When the sport demands it of us in the winter, we’ll be strong and ready!
Objectives – Focus in on positive movement patterns, learn to love “Type II fun”, embrace challenges, and reap the rewards of your hard work!
August = Sport Specific
Now is when you turn into a lean, mean athletic machine!
Overview – Now that we’ve laid a wide base of fitness and built strength and power on top of that, it’s time to move toward piecing it all together. Ski racing is a combination of strength endurance and power endurance, so we’ll be progressing into that sport-specific realm throughout this block.
Objectives – Work to maintain higher and higher power and strength numbers over longer and longer time durations, increase the ability to work through the burn of fatigue, increase focus and precision under challenging physiological and psychological conditions.
Monthly Layout
- Week 1- Intro Week – New movements and challenges.
- Week 2 – Focus Week – Precision. Pay attention to the details.
- Week 3 – Build Week – Test your limits. DIG DEEP. Let’s do this!
- Week 4 – Peak Week – Perform to your full athletic potential!
Weekly Plan
- Mondays: Power
- Wednesdays: Strength
- Fridays: Capacity
- Sat & Sun: Stay Active! New activities and sport challenges.
Sample Workout
