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Sun 11th September 2016, 20:21


SnoworksGAP week 1 ski GAP course fitness program

SnoworksGap Pre Course Fitness Programme WEEK 1

For this first week I would like to start perfecting the basics and get a feel for the standards of your current fitness levels. It is important to be able to do these with good form and consistently. It is all about building up from a stable foundation which will enable you to progress from week to week and eliminate any weaknesses.

I have laid out each of the training sessions with descriptions of the exercises, sets and reps for you to do. You can also refer to the video linked for exercise demonstrations. Complete each session on separate days with included rest days.

For example:

Day 1 - TESTING

Day 2 - Strength

Day 3 - Core

Day 4 – Rest/Active recovery

Day 5 – Intro to Plyometrics

Day 6 -Strength

Day 7 –Rest/Active recovery

 If you are already following a programme yourself then look through and take away elements of the training to add to yours. There are of course ways of making it easier or harder with variations depending on your personal starting point. Do what you can with quality and purpose! Plus Enjoyment.

 So we will be focusing on the fitness elements of Strength, Balance, Core and Mobility. The baseline tests are to be done on your first day and they are for your own personal reference. It is beneficial for you to know where you are in terms of the fitness components to ensure you know which areas you may need to focus on. You will be retaking the tests after the completion of these 6 weeks to gage the improvements you have made.

Recovery is of course very important too so ensure you are doing your warm ups and cool downs. The mobility routine is a brilliant way of staying supple and keeping, or even enhancing your movements and staying injury free. If you need an extra rest day please put it in. It is important that you can perform each session properly. This will also come down to your nutrition so have a think about this aspect too. If you are unsure in this area or have any question, please feel free to contact me for some advice.

So, have an awesome week, train hard, recover well and any questions you have please do email me and I will get back to you as soon as I can.

                                                                          Off you go 

Day 1

  • Testing
TEST Description Result
PLANK MAX TIME – holding with good form  
30M & 100M SPRINT  Fastest Time   
PUSH UPS MAX in 1 minute.   
Full press ups and/or Half press ups (from knees)
*Count the number of full, then a separate number for from the knees if you change
BROAD JUMP Stand in a balanced position. Engage Core.  
Jump from 2 feet. Land two feet.  Best of 3
VERTICAL JUMP Stand in a balanced position. Engage Core.  
Jump as high as you can.
Extend your arms up for measurement. Best of 3
BURPEES As many as you can in a Minute.  
Hands to the floor, jump feet back in to high plank.
Jump feet back to hands.
Explode in to a jump with hands reached straight up.
(To be done separately)  
1 mile run Complete in a preferred environment whether that be outdoors or on a treadmill.  

 

  • Mobility
Mobility Routine Description Reps
Alternate Knee hugs to Chest Standing tall, raise one knee in front. 10 each leg
Bring your knee to your chest with both hands (keep tall posture).
Lower down slowly and repeat on other leg.
Alternate knee hugs into Lunge Start as above. As you bring your leg back down, step forward in to a lunge. Maintain posture. Extend arms up. Push back from front foot to starting position. 10 each leg
Squats and Low squat hold Complete 5 CONTROLLED squats consecutively ensuring you get down to at least 90 degrees – we are building up our range of movement. 5 rounds
After 5 reps, then hold for up to 10s in your lowest position and open up the hips. (x5 plus hold)
Hamstring walkouts Slowly reach down to your toes (keep legs as straight as possible). Keeping legs straight walk your hands forward out to a high plank. Pause and then walk your hands back to your toes and slowly stand back up. 8
Spiderman In a high plank position, step one foot forward to the outside of your hand. Keep the back leg raised of the floor. Try to push your hip down to the floor. Repeat on other leg 5 each leg
Glute stretch (Pigeon Pose)  In a high plank position bring one foot forward and in front. 2 x 20-30s
Drop your knee out to the side; hips remain level and forward facing. Drop your hips and body down to the floor.
Hip Flexor In a high plank position, step one foot forward to the outside of your hand. Drop the back knee and raise up your body posture. 2 x 20-30s
Drive your hip forward and squeeze your glute to enhance. Each leg
Downward Dog Walks In a high plank position, push back to your heels, with your hips lifted high to the ceiling. (upside down ‘V’). 2 x 20-30s
Drop your head between your arms. Each leg
Floor Spinal twists Lying on your back, Bring your feet towards you with bent knees. Twist and drop your knees from side to side. 8 Each leg
Keep your shoulders on the floor. Look the opposite side of your legs to enhance the stretch.
  • Strength - 1
  • Bodyweight or with added Resistance

 

Exercise Coaching/description sets reps tempo rest
BOX SQUAT Position in front of a Box/chair that you will sit down in to.  4 10 4010 45s
Feet about Hip width apart (personal to you).
A controlled lower down until you just touch the box.
Ensure your heels don’t raise up.
Engage the glutes , legs and core, stand up strong (don’t lock out the knees)
Glute Hip Bridge  Lying on your back, bring your feet close to you with bent knees. 3 15 3010 -
Pushing through your heels, raise your hips upwards. 
Hold the position at the top squeezing your glutes and core tight.
Slowly lower back down
Split squat Lunge In a lunge position, put your back foot on a raised surface. 3 10 e.l. 2020  -
Maintain posture, core engaged, lower down through front foot.
Push up through the front foot/heel to starting position (don’t lock out the knee)
Step ups Position in front of a step/box/chair. 3 10 e.l. 2020 45s
(no higher than your knees)
Step one foot on, drive up through that leg and raise other knee to a sprint position.
SLOWLY controlled lower back down.
Avoid using momentum to get up.
Complete all one leg then the other.
Push ups Up in a high plank position with hands not ahead of your shoulders or too wide. 3 12  2010  -
Engage your core and lower down controlled. Push up back to start.
Tricep dips On a bench/step/chair/assisted machine 3 12 2010 30s 
Harder is feet further away from you
Hands position close to your hips.
Lower down and elbows go back. Engage and push up.
  • Core

‚Äč

CORE Exercise Coaching/description sets reps rest
A1  Bear Crawls Position on hands and knees aligned under shoulders and hips.   3 10 30s
Raise knees an inch off the floor.
Walk alternate hand and foot forward with minimal movement side to side in the hips.
10 forwards and 10 backwards.
 A2 Crab Crawls Position on hands and knees aligned under shoulders and hips.   3  10  30s
Raise knees an inch off the floor.
Walk alternate hand and foot laterally with minimal movement side to side in the hips.
10 Right and 10 Left.
 B1 SIDE PLANK L  On your elbow, directly under your shoulder. Stack your feet.  3 20s  20s
Lift hips up so you are aligned. Core Tight
 B2 SIDE PLANK R  As above.  3 20s  20s
 C1 BICYCLE CRUNCH Lying on your back, hands by your head.  3 16 20s
Legs brought in to 90 degrees.
Crunch forward opposite arm to opposite knee. Extend out other leg. Return to start.
 C2 PLANK  Elbows on the floor under shoulders.  3  20s  20s
Up on to your feet. Whole body aligned.
Don’t allow your hips to sink down and arch your back, or push you bum in the air.
  • Plyometrics 

 

  Exercise Coaching/description sets reps rest
A1 Squat Jumps Squat down and power up.  4 8 90s
Incorporate arms for power. 
Absorb landing with both feet back in to a squat and return to standing. 
Reset after each jump. 
B1 Jump down from Box Standing on a low box with a small jump forward (not up) land into a low squat position on 2 feet. Return to standing. Repeat. 4 8 90s
C2 Lateral Jumps Squat down and power up.  3 8 90s
Incorporate arms for power. 
Absorb landing with both feet back in to a squat and return to standing. 
Reset after each jump.

 

  • Strength 2 with Core and Balance – you will need your resistance bands
  Exercise Coaching/description sets reps rest
A1 Single leg box squat Start from seated position with one leg extended forward. 3 6 e.l. 60s
Engage core, push through foot to standing (keep other foot raised in front).
Slowly lower down back to box in control.
B1 Lateral Band Walks Place the band around your calves.  3 10-Oct -
In a part squat position, hands forward, step laterally against the band. Drive out with the knee.
Keep your knees aligned, resist them collapsing inwards.
Keep the band under tension, slowly return the trailing leg.
B2 Glute bridge Lying on your back, bring your feet close to you with bent knees. 3 16 30s
Pushing through your heels, raise your hips upwards. 
Hold the position at the top squeezing your glutes and core tight. Slowly lower back down
C1 Russian Twists In a seated position with legs partly extended in front. 3 20 -
Slightly lean back, ensuring lower core does not disengage. Holding a Medicine ball (or other weight) rotate to either side of your seated position. Controlled.
C2 Roll ups with toe touch Lay flat on your back, legs out straight, arms extended above head. 3 6 30s
Controlled roll up and forward, touch toes.
Controlled roll back one vertebrae at a time

 

  • HIIT Circuit
  • Two separate Circuits. Complete Circuit A for 3 rounds.
  • You are working to a Work:Rest ratio of 30s:15s.
  • Rest for 2 minutes then complete Circuit B for 3 rounds.

 

  Exercise Coaching/description sets reps rest
A1 BURPEES Hands to the floor, jump feet back in to high plank. 3 30s 15s
Jump feet back to hands.
Explode in to a jump with hands reached straight up.
A2 Walking Lunges Complete a lunge forward. Push up from back foot. 3 30s 15s
Drive the back leg forward and upwards with your knee. Balance at the top. Continue in to the next lunge
A3 Mountain Climbers In a high plank position. Drive your knees towards your chest resisting your hips go up and down as you do. 3 30s 15s
Rest for 2 minutes
B1 Lateral (2 foot) Jumps In a balanced stance, lower down in to a part squat. 3 30s 15s
Power up through the legs jump to your right.
Absorb your landing and power up again back to the left. Continuous movement. Ensure you try and stay balanced inyour landing – Core!
B2 Push ups Up in a high plank position with hands not ahead of your shoulders or too wide. 3 30s 15s
Engage your core and lower down controlled.
Push up back to start.
B3 Spiderman On all fours, extend Right arm and left leg, stretching away from the body. 3 30s 15s
Maintain body position – as if you are holding a tray on your back. Pause and then return to starting position. Repeat on other side.

Optional Sessions

  • Endurance Options – You can do these on your Active recovery days to maintain your baseline Aerobic capacity and fitness levels.
  • Complete a good warm up for 5-10mins with dynamic stretching
  • Build up your running duration by running a route and seeing if you can improve your time.

                  OR

  • Indoor Stationary Bike: 30secs @90-100%. 1.30min @60%. Repeat for 30mins

      OR

  • Outdoor Cycling

  OR

  • Low intensity Run / Bike / Cross trainer for 30-45mins

  OR

  • Rather than running at the same speed for the entire duration try to incorporate some intervals. For example:
    • 3mins @65%, 1mins @80%. Repeat for the duration
    • You can decipher your own intervals and the idea is to stretch you working capacity by working at harder intervals combined with a rest interval.

 

 

   

 

 

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I went on the Snoworks Gap course in 2016 just after I finished my A levels and it was an amazing experience. The Snoworks Gap course is unique because the pre-season training means that you are qualified with BASI Level 1 and 2 before christmas giving you the whole season to work as a ski instru... Issy Warren BASI 1 & 2 2016 (Read More...)

Snoworks Gap is an amazing course to do. All the instructors are amazing skiers and teachers, who have such a passion for what they do, that they really help get you through the exams. You are taught to do more than just ski, you learn how to teach effectively and also how to service your skis. D... Eleanor Whittaker BASI 1 & 2 2016 (Read More...)

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