RAPIDS NORDIC

Zone 3 Hill Power Development

Mon Nov 10 2025

Zone 3 Hill Power Development

Date: November 10, 2025
Time: 15:30 - 17:30
Location: Grand Rapids HS (meet at front doors)
Intensity: 9/10 (Zone 3 - High Intensity) Focus: Build explosive power for season

Pre-Practice Balance (10 min)

• Single-leg stands: 3 x 30 sec each
• Lateral hops: 3 x 10 each
• Walking lunges with rotation

Warm-Up (20 min)

• 10 min easy run (Zone 1)
• 5 min dynamic stretching
• 3 x 30 sec progressions
• 2 min easy

Main Workout - Zone 3 (45 min)

Hill Power Set

• 8 x 45 sec hill bounds (maximum power)
  • Walk down recovery
  • Focus on explosive push-off
• 6 x 30 sec steep hill sprints (95% effort)
  • Jog down recovery
  • Simulate ski-specific power

Strength Circuit (Integrated)

• 3 rounds:
  • 15 jump squats
  • 20 Russian twists
  • 15 single-leg deadlifts (each)
  • 30 sec plank hold
  • 2 min rest between rounds

Cool Down (15 min)

• 10 min easy jog (Zone 1)
• 5 min stretching

Key Points

• This is a HIGH intensity day - go hard!
• Full recovery between efforts
• Quality over quantity
• Follow with easy day tomorrow