So I was invited to attend a combine in October in Park City, Utah. It's basically a scouting combine for the USA bobsledding team and skeleton team. I am not the right height for bob sledding, but I figure I will be tested across the board either way. Here is the combine test.









All bobsled and skeleton athletes will be tested in the following:


* 15m sprint

* 30m sprint

* 45m sprint

* 60m sprint

* 30-fly (between 15 & 45 eye)

* 35m 15k sled tow (flying time from 15m to 35m)

* Vertical jump (with a switchmat)

* Shot toss (16lb men bob,12lb women bob & men skel, 8 lb women skel)


Strength Testing:

* Power-clean(from the ground)

* Back-squat (3 rep max top of the thigh parallel to the ground) or front squat (if there is concern of a back injury)










I have exactly 13 weeks until this combine and this is how my training is going to look. I got this from a article that was written by Joel Jamieson on sherdog.net. i adjusted as I wanted and needed. To fit where I need to be.


3 weeks max explosive strength

Reps 1-8 Per Exercise
Sets 3-5 per exercise
Rest 2-4 minutes between sets 6-10 minutes between exercises active rest
Volume 2-6 Exercises per workout Two workouts per week. Followed by HICT for 15-25 minutes times.


Week 1

Sunday June June 29th
Power Cleans 3 sets of 2

4 sets of 5 Push press

Repeat the sequence twice with 10 minutes active recovery in between which will be Zdroyve health system "warrior Wellness" mobility Exercises.

Then complete 4 sets of 20 on "free motion machine" high to low chop"
Dips 50 Reps

HICT 15 minutes



Monday June 30th- Bouldering 2 hours time followed by 20 Minutes of HICT

Tuesday July 1st- Off day

Wednesday July 2nd
OHS 3 Sets of 5
Close Grip Bench press 4 Sets of 8
Repeat the sequence twice with 10 minutes active rest rest in between cycles. Joint mobility is what will be used again.

Complete 4 sets of 20 on "free motion machine" low to high chop"
Complete 50 knee trust on "free motion machine"

HICT 15 minutes


Thursday July 3rd. Sprint Work 5 15 meter sprints 5 30 meter sprints 2 45 meter sprints 2 60 meter sprints 6 mile bike ride with a heart rate target of 140-160

Friday July 4th Bouldering or face climbing for two hours. Followed by 20 Minutes of HICT

Saturday July 5th off












Week 2

Sunday July 6th off

Monday July 7th Bouldering for two hours followed by 30 Minutes of HICT

Tuesday July 8th
Squats 3x8
Standing one arm Neutral grip Overhead press 5x1
Active recovery for ten minutes between cycles, rest periods still 2-4 minutes between sets. Active recovery will again be the joint mobility routine.
After this cycle is completed twice it will be
DB Swings 3x8
45 degree inversion on "free motion machine" 100 reps completed in row fashion
15 minutes HICT

Wednesday July 9th Off

Thursday July 10th
Close Grip Bench Press 5x3
Hang Clean 5x3
2-4 minutes rest between sets, repeat the cycle twice with 10 minutes of active rest in between.
Neutral grip chins on grip dominator 3 sets failure
Underhand Pinch grip on dominator 3 sets to failure
Followed by 10 minutes HICT


Friday July 11th - Bouldering for two Hours, no HICT

Saturday July 12th- Sprint day 5 15 meter sprints 5 30 meter sprints 2 45 meter sprints 2 60 meter sprints 6 mile bike ride with a heart rate target of 140-160

Sunday July 13th off


Week 3 Final week of MES before switching to MAP for two weeks

Monday July 14th Bouldering for two hours followed by 30 minutes of HICT

Tuesday July 15th
Power Clean 5x1
SOHP 3x8
2-4 minutes rest between sets 6 minutes of active rest "joint mobility" between cycles
4 sets of 8 High to low Chop "free motion Machine"
4 sets of 8 Low to high Chop "free motion Machine"
HICT 15 minutes

Wednesday July16th Off

Thursday July 16th
OHS 5x3
DB Rows 5x5
2-4 minutes rest between setc, 6 minutes of active rest "joint mobility" between cycles
Dimmel Deads 4 sets of 21
No HICT

Friday July 17th Bouldering or face climbing for two hours followed by 20 minutes of HICT

Saturday July 18th Sprint work 6 15 meter sprints 6 30 meter sprints 3 45 meter sprints 3 60 meter sprints 6 mile bike ride with a heart rate target of 140-160

Sunday July 19th Off.


I will up date this daily on recovery etc. The plans will go up the week before each period begins.




2 weeks complex method

3 weeks Max explosive strength

2 weeks Max Alactic Power

2 weeks Max Alactic Capacity