Ski Fitness program
SnoworksGap Pre Course Fitness Programme
Welcome, class of 2016, to your six week fitness programme in preparation towards your Snoworks Gap course. I am very excited to be here with you on your journey towards starting this awesome course (which I completed way back in 2009!).
Before we get into the content I thought you should know just a little bit about me. I started skiing aged 3 (in Japan) and continued to progress in my yearly family vacations. After finishing school, I signed up to the Snoworks Gap course, combining my passion for skiing, fitness and working with people. Still to this day it is one of the best experiences I have had. I have no doubt that you will feel the same come December! Since completing my Level 1 and 2, I graduated University with a Sports and Exercise Science Degree, fitting in ski instructing weeks during the holidays in Italy; I completed my Personal Training qualification and now I am in pursuit of my ISIA qualification this coming season. So, my goal here is to help you and coach you to the best of my ability and ensure you are as prepared as you can be for your upcoming course. Throughout the 6 weeks, if there is ever anything you would like to ask me, whether it is about the fitness programme or the Gap course itself, please do contact me at firstname.lastname@example.org.
So let’s get you ready for the upcoming 6 weeks. We shall be working from week to week focusing on certain fitness elements and there will be a daily schedule of tasks for you to complete. Six weeks is a good length of time to gain improvements and see changes. So if you put in the time and effort, you will be ready for the slopes!
Before we talk about the physical I thought I would just mention about the psychological preparation. What goals have you set yourself? What would you like to achieve from the upcoming 6 weeks and from the GAP course itself? If you haven’t, I would at this point recommend that you start thinking about your goals and intended outcomes. Also with these 6 weeks, try and log what you have done in training; for example the results of the testing, the weights if you use them, how you felt, and goals week to week. This will keep you focused and a great tool to look back on as you progress.
Physical preparation is as critical for skiing as for any other sport. It requires this preparation to allow for a higher working capacity, higher potential of performance and decreasing the risk of injuries. You will gain fitness benefits whilst skiing; however you will also experience fatigue (particularly if you haven’t skied for a significant amount of time). Therefore, fitness training prior to your trip will enable you to be stronger on your skis, perform for longer, delay the onset of fatigue and allow for quicker recovery.
Depending on your current fitness levels, you should be able to carry out and complete all of the recommended sessions. If the sessions aren’t challenging enough then you can increase the number of Sets and/or Reps for each exercise, increase the weight or complete another round. If it is too difficult for your current condition then that is okay too, just complete what you can with good form. Remember quality over quantity! If you are already following a training regime, fantastic, just look to what I post and you can always include some of the sessions around your current training.
The majority of the sessions you will be able to complete in any open space be it your home, garden, park or gym. Some of the workouts are with added weights and resistance that would require a gym facility (unless you have equipment at home). If you do not have access to a gym then there will be alternative workouts for you to get a similar benefit.
In addition to this there will be a High Intensity Interval training (HIIT) circuit which will challenge your energy systems in addition to your strength and power. Core strength and balance is crucial to your skiing performance and so there are a few routines to complete either on their own or at the end of a session. When it comes to training your core it is important to focus on quality not quantity; so ensure that you consciously engage your abdominals before completing any movement.
Another training element we shall tap in to towards the last few weeks is your lactic acid threshold, which is your onset of physical fatigue; a waste product that builds up in your muscles and creates that burn! With manipulating the training intensities and structures we will be able to train your bodies to push that boundary further so that you can get down those runs more efficiently and maintain form right to the end.
It is important that you are physically prepared (as well as mentally of course) before your training session. Please ensure that you are warmed up before you start and you cool down and perform some stretches at the end, or if you have time the mobility routine. Your warm ups are to elevate your heart rate, get you feeling warm and limbering up around the joints. So no static stretching, keep it dynamic with leg swings, squats, lunges and so on.
A little description of the lingo:
- Reps – the number of times you repeat an exercise movement in a row.
- Sets. The number of times you complete the number of Reps
- Tempo: the speed in which you perform the exercise.
For example. Squats. 3 sets. 10 reps. Tempo 3010
Perform 10 squats in a row and rest. Repeat 3 times
Tempo is: 3 secs down, no pause at the bottom, 1 second up, no pause at the top
There are few pieces of equipment which will really support your training which I would suggest you invest in if you can. They include the following:
- Resistance Loop Bands
- Resistance bands
- Swiss Ball
- Skipping Rope
- Foam Roller
In particular, the resistance bands are brilliant pieces of kit and easy to travel with and if you don’t have access to a gym. You are able to add resistance to exercises without weights and hit all parts of the body. There will be exercises included in this programme that will require the use of these. The Swiss ball is great for additional balance and the Skipping rope for easy cardio and warm up purposes. You of course don’t have to purchase these but it is worth considering them. I have included some links for you to visit at the bottom if you are interested – they are not too costly either.
So, I hope you are excited and ready to get started. There will be an upload of the plan every Sunday for you to follow from Monday.
Train Hard. Train Smart. Recover Well
Links to the Equipment
- 1. Resistance Loop Bands
- 2. Resistance bands
- 3. Swiss Ball
- 4. Skipping Rope
- 5. Foam Roller