Sven (Standard Track)

Named after Sven Hannawald, former ski jumper and winner of the 2001/02 Four Hills Tournament. He is to this date the only ski jumper in history to win all four events in the same tournament

• ​Pillar: Power
• Method: Explosive Execution (EE)
  • Rounds: 4
• ​Required Equipment: Stopwatch, Bench or Box, 20m straight stretch to run, yoga mat (optional)​

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Round 1

Perform each repetition as explosively as possible, pause when necessary.

1. 5 Plyometric On/Off Box Jumps (make sure to pause ON the box, not on the ground to get the plyometric effect!)
2. 20m Sprint
3. 10 Standing Long Jumps
4. 10 Explosive Bench Step Ups

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Rest for 90 Seconds!

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Round 2

1. 5 Plyometric On/Off Box Jumps (make sure to pause ON the box, not on the ground to get the plyometric effect!)
2. 20m Sprint
3. 10 Standing Long Jumps
4. 10 Explosive Bench Step Ups​

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Rest for 90 Seconds!

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Round 3

1. 5 Plyometric On/Off Box Jumps (make sure to pause ON the box, not on the ground to get the plyometric effect!)
2. 20m Sprint
3. 10 Standing Long Jumps
4. 10 Explosive Bench Step Ups​

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Rest for 90 Seconds!

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Round 4

1. 5 Plyometric On/Off Box Jumps (make sure to pause ON the box, not on the ground to get the plyometric effect!)
2. 20m Sprint
3. 10 Standing Long Jumps
4. 10 Explosive Bench Step Ups​

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