6 Weeks Ski Fitness Program - Snoworks GAP
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Pre Ski Instructor Training Course – 6 Week Fitness Programme

Hello and welcome to the 6 week pre-season ski fitness programme designed to prepare you physically and mentally before you set off on your skiing adventures. Whether you are going away for a long weekend, an annual week’s holiday or the full season, this programme is suited to all ages and abilities to cater to your personal skiing goals; your skiing will be at its best and most enjoyable when you are physically prepared.

 

Skiing is loved by so many of us for various reasons and the happiness it brings us. However long you are away for, it is important for us all to be fully prepared prior to going as it is a sport that is athletically demanding. Skiing requires good levels from many fitness elements, not just one. These include your Muscle Strength, Muscle Endurance, Power, Agility, Balance, Mobility, Flexibility, Stamina and Speed. With a good foundation of these fitness elements you set yourself up for good performance on the snow with a highly efficient technique. Injuries are unfortunately common in skiing and are usually down to a lack of preparation beforehand, so injury prevention or ‘Prehab’ is also beneficial through physically preparations. Lastly, we all would like a good recovery rate off the mountain – memories of that feeling the morning after the first day, getting out of bed and feeling tired and having aches and really sore muscles? If your physical fitness is good then your recovery rate is also improved; this is also supported by good nutrition of course. Therefore, committing to some physically preparation you can ensure that your whole trip and experience is enjoyed to the fullest each day!

 

This programme has been put together to be completed over a 6 week period. However, depending on how long until you leave, you can lengthen out the programme over a longer time frame by repeating a week at a time before progressing on to the next week. All the exercises can be regressed and progressed depending on your personal and current fitness levels – so do what you can and that is challenging for you in order to progress at your level and rate. If you have any questions further to the programme and your own personal preparations or if you have any injuries or medical concerns prior to starting this programme, then please feel free to contact me and I will be very happy to discuss these with you.

 

To support the programme, I have put together videos of all the exercises in order for you to check the form and technique of the movements, particularly the more complex ones. Please follow the links included to take you to the appropriate pages. If you post any media on your platforms such as Instagram, don’t forget to tag @snoworksgap and #snoworksgap2017, would be great to see how you are getting on.

 

Skiing is awesome and we all would love to do it for as long as we physically can. Train smart and consistently in order to sustain your passion!

 

Stephanie Blaise (Personal Trainer, Snoworks Gap Trainee 2009 & Currently BASI Level 3 I.S.I.A)

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

 

TESTING

Ski fitness programme - week 1

 

MOBILITY

 

Ski fitness programme - week 1

 

STRENGTH 1 (Bodyweight or with added resistance)

 

Ski fitness programme - week 1

 

CORE

 

Ski fitness programme - week 1

 

PLYOMETRICS

 

Ski fitness programme - week 1

 

STRENGTH 2 WITH CORE & BALANCE (you will need your resistance bands)

 

Ski fitness programme - week 1

 

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.

 

Ski fitness programme - week 1

 

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.

I hope you enjoyed the first week and were also challenged with the training. You should all have managed to complete the testing and noted down your scores for each one – keep these safe for future comparison at the end of these 6 weeks to see your improvements.

 

This week there will be four main workouts to complete. Two will continue to focus on working your strength and power. A High Intensity Interval Circuit of bodyweight exercises for conditioning and working against that “burn” (the lactic acid build up!). Finally, a combined session of plyometrics, agility and core exercises. This should be rather enjoyable with some great challenges and personal competition working against weaknesses and trying out potentially new movements.

 

If you have access to a GYM then by all means go ahead and use the equipment you have available to add resistance to the exercises. Ensure that you have good form before adding too much weight – time under tension (tempo) will activate and engage the muscle appropriately.

 

Within skiing, it is important to have strength and alignment from the hips to the knees and through to the ankles. We want to be able to flex and extend with the ever changing terrain without the knees collapsing in or the inability to flex the ankles in to the boot causing our weight to sit too far back. Therefore I have got two mobility exercises which I would like you to work on in order to see you current mobility and positioning. There are some informative videos with these for you to gain a better understanding. Please be gradual with your training of these and don’t push further than you need to. This is an area that is very individual so be patient and persevere.

 

In addition to these sessions, if you can fit it in and would like to do some cardiovascular training, be it a long run, a cycle, a spin class; then absolutely go for it. Just ensure that you are getting adequate rest time and good nutrition to support your recovery.

 

Strength – Lower Body and Core

 

  1. Band Side Steps 3×10 Left and 3×10 Right  (to activate the glutes before squatting)
  2. Squat (with band) 4×10 (1min rest between sets) Tempo 3010
  3. Forward & Backward lunge 3×8 each leg  (1 rep is both forward & back)
  4. Swiss Ball leg curl 3×10 (slow and controlled)
  5. Side step ups 3×8 each leg  (Lower down SLOWLY)
  6. Stiff Leg Deadlifts (with Band) 3×10.
  7. Dish hold 3×10 seconds, 1xMAX
  8. Arch hold 3×10 seconds, 1xMAX
  9. FINISHER continuous work for 3 mins!

 

Strength – Upper Body and Core

 

  1. Chin ups (supine grip) OR Band Lat Pull Down– (with band or Jump u, slowly down) 3×5
  2. Band Shoulder Press 3×12.
  3. Standing Band row 3×12.
  4. Press ups 3×12
  5. Opposite Back step Upper body Twists (Med ball) 3×10 each side
  6. Lying Leg lift 3×15
  7. Plank Hand walks 3×30 seconds
  8. Back extensions 3×15

 

Plyometrics, Agility and Balance

 

  1. Swiss Ball balance on knees Total Work time 5mins (stop timer every time you touch the floor)
  2. Single leg deadlift 3×8 each side, Rest 30secs
  3. Swiss Ball seated balance Total Work time 5 mins (stop timer every time you touch the floor)
  4. Single leg balance, opposite toe reaches 3×8 each leg, Rest 30secs
  5. Full body crunch 3x 30 seconds, Rest 30secs
  6. Single leg opposite toe touch squat 3×8 each side, 1×8 eyes closed, Rest 30secs in between
  7. Double side step, floor touch 4 x Work 30seconds, Rest 30 seconds
  8. X cones – face forward, run out to one cone, track back to the middle, run out to the next and continue round to each cone (clockwise & anti) 4 x 30secs work : 30secs rest
  9. Jump on to box (20-30cms) 3×8, Rest 1min between sets

 

Bodyweight HIIT Circuit

 

  • Round 1: Work 30seconds, Rest 30seconds(8mins)
    • Rest 1 minute
  • Round 2: Work 30 seconds, Rest 20seconds (6.40mins)
    • Rest 1 minute
  • Round 3: Work 20 seconds, Rest 10seconds (4mins) Total 20mins
    1. Burpees
    2. Side plank Right
    3. Skaters
    4. Side plank Left
    5. Jump lunges

 

Mobility and Flexibility Challenges

 

In addition to your mobility routine, which you should be incorporating as much as you can during the week, here are 2 new challenges to try as and when you can. Have a watch of the linked videos before completing them to ensure you are clear on the instructions.

 

  • Low Squat Sit

Try and work towards 10 mins in this position and you will reap the benefits to your hip mobility and squat performance. It is a great skill to develop (one I am doing myself!) for your training and strength on skis. In addition there are also the invaluable benefits of Injury prevention with better alignment of the knees and ankles. Have a watch of these videos below for futher details in to the positioning and also the use of bands to assist you.

 

  • Calf / Ankle test

Stand in front of a wall; with your foot flat on the ground, flex your knee forward and touch the floor.

We continue this week with Strength Endurance, Core Strength, Balance, Plyometrics and some Metabolic (aerobic and anaerobic) Conditioning. Spread the sessions throughout the week including two active recovery rest days with mobility, maybe a light run or a long walk – whatever you can incorporate in to your day.

 

This week utilises a lot of work with the resistance bands (small and long versions). As I have mentioned before, these pieces of equipment are very versatile and add resistance to many exercises. They are particularly beneficial for developing your abductor and adductor strength (inside and outside of your thighs) along with knee stability. If you find that your knees have a tendency to collapse inwards forming the classic “A frame”, which is more common in females due to the pelvic positioning, then using the bands in exercises such as squats will really help strengthen and prevent this from happening.

 

If you have access to a gym and would like to incorporate more resistance and strength training then you can adapt the exercises using the equipment available to you. Don’t worry if you have no equipment then just continue to complete the exercises using your bodyweight with good technique and control. 

 

Plyometrics, Balance, Agility & Core

 

Warm up 5-10mins

Skipping, high knees, heel flicks, walking lunges, side lunges, high skips, Jump Jacks

 

~ Rest 45secs between sets, 90secs before the next exercise ~

 

  1. Sprinter jumps – 2 x 12 each leg – band around waist and stationary post behind you
  2. Side lunges (explosive) – 2 x 12 each leg – optional to put band around waist and stationary post beside you
  3. forward lunge (Explosive) – 2 x 12 each leg – optional to put band around waist and stationary post behind you
  4. Band Squats – 3 x 6 – Band just below knees
  5. Box jumps: Jump up / land / jump down (band optional) = 1 rep – 3 x 10
  6. Ladders – 5 x 30secs/30secs (work/rest) (if you don’t have access to ladders you can just imagine squares on the floor)
  7. Mountain Climbers
  8. Back Extensions
  9. Bicycle Crunch
  10. Swiss Ball Rollouts

 

20sec WORK : 10sec REST

 

STRENGTH with bands

 

Lower Body – All exercises 3 sets of 15-20 reps.

  1. Band Deadlift – wrap the band around your feet, hip width apart, and hold on to the bands, shoulders back and hinge up from your hips. Slowly lower down
  2. Bulgarian Split Squat – band around front knee and stationary object on the outside, lower down keeping knee in line against the pull of the band
  3. Swiss Ball (Prone) Leg lifts & Clam press – 1 rep = 1 of each. Lie on the Swiss ball with hands on the floor in front for support, lift legs up straight then bend knees with feet together and press up.
  4. Band Glute bridge – band around knees, raise hips up, squeeze glutes, press out knees against the band, return to centre and lower back down.
  5. Bench Prone Leg tucks – lie face down from your hips up on bench holding yourself down with your hands, tuck knees under and straighten out behind (do not touch the floor)
  6. Band Leg Curls – Lying face down on a bench/raised surface with the band around something stable such as a pole; wrap the band around your feet and pull your feet towards your glutes, then slowly straighten the legs back out…

 

CORE FINISHER30 secs Work, 10 secs Rest, 3-4 Rounds

 

  1. Oblique Med Ball slams, Band around knees
  2. Plank side steps, add band around ankles for more resistance
  3. Back Extensions alternate arm and leg raise add band for more resistance

 

Shuttles and Core

 

Set up a 20m distance to run – you will sprint 20m and then with a sharp turn, sprint back to the start and complete a number of Burpees starting with one and building up to 10. Then you will work back down to 1 with switching Burpees for Get ups.

Time yourself to see how long it takes you to complete!

Sprint 20m x2 – 1x Burpee

Sprint 20m x2 – 2x Burpees

Sprint 20m x2 – 3x Burpees

… … …

Sprint 20m x2 – 10x Burpees

1 minute rest

Sprint 20m x2 – 10x Get ups

Sprint 20m x2 – 9x Get ups

… … …

Sprint 20m x2 – 1x Get up

~Rest 3 mins~

 

Core Finisher – you can perform this straight after or separately

 

Each set of these is a continuous movement through the exercises 1 through to 3. Rest 1 minute before the next round 

  1. Front plank
  2. Side plank L
  3. Side plank R
  1. 1 to 3, – 45sec each
  2. 1 to 330sec each
  3. 1 to 315sec each

1min rest

  1. 3 to 115sec each
  2. 3 to 1 – 30sec each

 

STRENGTH with bands

 

Upper Body – All exercises 3 sets of 12-15 reps

  1. Band Lat Pull down – band attached above, grip with both hands and pull down to chest engaging up back and elbows by your side
  2. Band Bent Over Row –stand on and inside the band, hinge forward at the hips over your feet and pull band towards you, elbows tight to your sides.
  3. Band Shoulder press – stand on band, hold with both hands and raise above head, slowly lower down.
  4. Band Chest press OR Press Ups – band attached to stationary object, hold with both hands and press in front of you and back to start.
  5. Tricep Dips – bands around wrists
  6. Push ups – bands around wrists

 

Core FINISHER – 30 secs Work, 10 secs Rest, 4 Rounds

 

  1. Banded Mountain climbers – feet looped in the band, wrapped around stationary object. In a plank position, run your feet in towards your chest.
  2. Hip drop plank – in an elbow plank, drop your hips side to side keeping the core engaged and hips ups
  3. Swiss Ball – stir the pot – Elbows on top of the ball, feet on the floor – keep hips up in plank. Circle the ball with the elbows like you are ‘stirring a pot’ left and right – just a small movement but effective, keeping balance and core engaged.

 

 

HIIT and Balance

 

  1. Single leg Deadlifts: 3 x 12 each leg – band row optional. Holding the band with opposite hand to standing leg, hinge forward at the hips and extend leg back to be horizontal to the floor, return to standing, driving knee up (don’t put your foot down) and row the band towards you. Repeat.
  2. Swiss Ball Kneeling5 mins total working time. Try and challenge your balance by adding an object to hold and move around your body.
  3. Supermans: 3 x 12 each sideon all 4’s, extend one arm and the opposite leg out away from the body and hold for 3 seconds. Return to start position and extend the other arm and leg. If this is easy and you can complete 10 on each side- progress to being on your hands and feet!

 

Circuit:

 

  1. Skipping OR High Knees on the spot – 1 minute 
  2. Squats (band around knees) – x 20
  3. Squat Jumps (band around knees) – x 20
  4. Squat Hold (band around knees) – x 20
  5. Skipping OR High Knees on the spot – 1 minute
  6. Swiss Ball hands to feet passes – x 20
  7. Back extensions – x 20

Within this week’s training strategy I have put together some longer stages of working periods to develop your strength endurance in particular – endure and embrace the burn! Within skiing, it is important to ensure we have not only the aerobic capacity to endure those long hard runs but also the strength endurance to maintain technique and allow adaptability to our terrain as we ski. Some of our runs can last a significant amount of time, so the longer we can endure the build-up of lactic acid in our legs in particular, the longer we can then perform with desired technique and also prevent injuries.

 

In addition to these workouts set, if you are able to include an Aerobic focused training session such as running, cycling, skipping – whichever you have access to and also enjoy. If you are short for time you can structure the sessions to get the same benefits in less time. Metabolic conditioning involves having training intervals of low and high intensity. The low intensity is for your endurance and the high intensity is for your power and speed. By combining these two together in one session you work both simultaneously which are of equal importance in Skiing. So for example, if you have just 20minutes you do 30 seconds running at 90% intensity followed by 2 minutes running at 65% intensity which would be a total of 8 intervals. This puts demands on the body to utilise it’s different energy systems, all the while getting you fitter and stronger. It also translates more appropriately to the slopes with the ever changing speeds and style of runs we ski. So play around with the intervals, they can be shorter or longer depending on the time you have. Remember to ensure you get adequate rest before your higher intensity interval to ensure you can continue to work at the higher intensity for the duration of the session.

 

 

WORKOUT 1

 

Lower Body Combinations:

Round 1 – 15 reps into 40 seconds.

Example: 15 x Squats, straight in to 30 secs Squat Jumps

Round 2 – 10 reps into 30 seconds.

 

  1. Squats     –     Squat Jumps
  2. (Left) Bulgarian split squat    –     Bulgarian Split squat power up
  3. (Right) Bulgarian split squat    –      Bulgarian Split squat power up
  4. (Left) Side lunge    –      Left Skater jumps
  5. (Right) Side Lunge    –     Right Skater jumps

 

Core Circuit – 3 Rounds, 30 seconds work, 15 seconds Rest. 1 minute rest after each round

 

  1. Med Ball Woodchops (Right to Left)
  2. Med Ball Woodchops (Left to Right)
  3. Prone bench leg lifts
  4. V sit Diagonal leg crunch
  5. Full body crunch

 

 

WORKOUT 2

 

Perform this circuit in the order shown, completing 1 before moving on to 2 etc.

Odd numbers: Supersets – do together with 30 seconds rest before set 2. Perform with good technique and quality every rep.

Even numbers: Continuous reps, as many as you can in 60 seconds!

Complete 2 Rounds!

 

  1. Banded Row & Banded Push ups – 2 x 15-20 reps
  2. Lateral bench step overs – 60 seconds
  3. Banded Stiff legged Deadlift & Glute Bridges – 2 x 15-20 reps
  4. Mountain Climbers – 60 seconds
  5. Swiss ball leg curls & Swiss ball Ab rollouts – 2 x 15-20 reps
  6. Double side step touches – 60 seconds
  7. Walking Lunges & Med ball Oblique slams – 2 x 15-20 reps
  8. Wall squat hold with med ball – 60 seconds

 

 

WORKOUT 3

 

  1. Left Leg – 2 sets, 12 reps
  2. Single leg squats – touch with both hands as low as you can
  3. Single leg deadlift
  4. Single leg glute bridge
  5. Right Leg – 2 sets, 12 reps
  6. Single leg squats – touch with both hands as low as you can
  7. Single leg deadlift
  8. Single leg glute bridge
  9. Plank – for a challenge put your feet on Swiss ball – 20 seconds work, 30 seconds rest, complete 3 rounds
  10. Jacknife knees – rolling ball towards chest
  11. Lie with upper back on SB, arms to side, lift hips up in line with body ‘table top’ – 20 seconds work, 30 seconds rest, complete 3 rounds
  12. Lateral offset moves – maintain table top position, move as far as you can side to side.
  13. Alternate foot lifts and hold – maintain table top position, slowly step feet off the floor.
  14. Lateral torso twists – arms up in front, palms together, rotate torso so arms are horizontal to the floor keeping feet on the floor and hips straight.

 

Optional / if you have time:

 

  1. Choose one form of Cardio and complete 5 rounds of 30sconds Work and 30seconds Rest.

Either – Run, Skip, Stationary Bike, Burpees

 

 

WORKOUT 4

 

Plyometrics, Balance and Core – ensure time, technique and quality are of importance here.

 

  1. 180º Squat Jumps – 3 sets of 20 seconds, Rest 1 minute between each set
  2. Single leg Hops – 3 sets of 8 reps each leg, Rest 30 seconds between each leg and 1 minute between each set
  3. Step Back Torso Twist (Med Ball or Band) – 3 sets of 30 seconds, Rest 30 seconds between each set
  4. Bench Bunny Hops – 3 sets of 30 seconds, Rest 1 minute between each set. Go for height and/or speed with these maintaining weight over hands and limited movement of upper body
  5. Swiss Ball balance on knees – Work to your maximum hold. If comfortable then for an extra challenge hold a Med Ball. You can then try passing it around your torso.
  6. Side Plank Hip lifts – 3 sets of 20 seconds each side
  7. Side Plank Leg Lift Knee crunch – 3 sets of 20 seconds each side. Lift your top leg away from you bottom leg and bring your knee to your elbow.
  8. Plank Hand Walks – 3 sets of 20 seconds. Rest for 30 seconds between sets

 

 

WORKOUT 5

 

Incline Sprints – brilliant for power and strength in the lower body, plus I guarantee you will feel it in your core if you run hard driving those knees up! If you aren’t able to do these outside or live in a very flat area, you can perform these on a treadmill too (30-45 seconds recovery in between sprints).

 

  1. Find yourself an incline (hill/slope) of increased gradient.
  2. Sprint for 15 seconds on the incline
  3. Walk back to the bottom for recovery
  4. REPEAT 8 – 12 times
  5. Run at a low intensity for 10-15 minutes
  6. Stretch

 

 

MOBILITY AND FLEXIBILITY

 

  1. Continue with your mobility challenges of the low squat and crow pose. See how long you can hold them for.
  2. If you are able to hold the low squat position without any exterior aids then start working to raise your arms straight up above you as if you were doing an overhead squat

https://www.youtube.com/watch?v=HDu317wH3i0

https://www.youtube.com/watch?v=6x3IiDyo7LE

If your flexibility needs some improvement then you can make use of the bands to help. For example, to get a deeper hamstring stretch – wrap the band around your foot, lying on your back bring your leg towards you by pulling on the band. Relax and breathe in the stretch and hold for 30 seconds.

Your penultimate week is here! How did you find the training last week? Some of it I know was pretty brutal but that training in the lactic acid threshold will benefit you a lot for when you get out on the mountains! The ability to sustain your body in good and efficient positions will enhance your performance greatly plus allow you to ski for longer!

 

A similar week this week to last with an added challenge which I think you will enjoy! Get yourselves on Instagram (if you have an account) and tag @snoworksgap and #snoworksgap2017 with your progress and particularly the results of this week’s challenge! It would be great to see how everyone get’s on!

 

 

MOBILITY

 

With much research I came across a very interesting and informative video in regards to the hip mobility and internal and external rotations of the legs at the hips. It is a good indicator in to any weaknesses you may have in your hip range of movements showing the resistance you may have in areas when performing these; for example if you were to sit cross legged…then try switching your legs around – it feels strange right? So we want to train our body to be balanced, strong and comfortable on both sides. If you have an asymmetrical squat or imbalance in either your left or right ski turn this will help towards better alignment and ability to strengthen those areas. It would be useful, if you are able to, to do this in front of a mirror or even video yourself to assess and see if you can notice any differences in your left or right side.

 

So I recommend that you try to incorporate some of these moves or the entire routine either on their own in the morning/evening or as part of your warm up. It is very important, with the amount of skiing that you will be doing on the course and also the amount I am sure you plan to do beyond it, to remain mobile in the hips, and body for that matter. So making good habits and routines now of stretching and mobility work will benefit you in the long run.

 

 

CHALLENGE

 

The famous “Sally Up Sally Down” song has been used for a vast number of fitness exercises, the primary one being the push up. I would like YOU to do it for the Walking Hands plank. Put this song on and see how long you can last! If you are able to film it, take a photo or maybe even get a few others to do it with you for a little competition then go for it and share on instagram with @snoworksgap

 

Sally up – Walking Hands Plank and/or Squats

 

 

WORKOUT 1

 

  1. Lateral Band Walks 3 x 10 Left and Right
  2. BOX Squat – Full, Left Leg Right Leg 3 x 10 (1 rep = all 3); Rest 45secs
  3. Push ups (optional band) – 3 x 15 & Band Row in Squat Hold – 3 x 15; Rest 45secs
  4. Glute Hip Bridge (optional feet on raised on step) – 3 x 15; Rest 45secs
  5. Single leg deadlift into single leg Squat  – 3 x 6; Rest 45secs
  6. Tricep Dips – 3 x 12; Rest 45secs
  7. Step up, reverse lunge -. 3 x 10 each leg; Rest 45secs
  8. Mountain Climbers – slow with alternate elbow tap. 3 rounds of 10 each leg, Rest 45secs
  9. Leg Extension Russian Twist – as you rotate the weight with the arms, extend your legs out. Bring your legs back in as you return the ball to centre. 3 x 20; Rest 45secs.

 

 

WORKOUT 2

 

  1. Slalom Jumps – 3 x 20, 1 minute rest
  2. Lateral Step up, slowly lower (3secs or longer), curtsy lunge – 3 x 8-10 each leg, Rest 1 minute
  3. Wide squat jumps Jacks – 3 x 20 (10 forward and 10 backwards; 5 x quick / 5 x slow hold at the bottom), Rest 1 minute
  4. Single leg Reaches – 3 x 5 rounds (4 reaches front, angled left, angled right and straight back = 1 round) each leg, Rest 45secs
  5. (Banded) High knees on spot – 3 x 30 secs, Rest 45 secs
  6. Slalom agility –  3 x 4 rounds (set up 10 markers and weave in and out between them in quick side steps: 1 round = there and back) Rest 45secs
  7. Plank with alternate leg lifts – 3 x 30secs, Rest 30secs
  8. Banded Mountain Climbers – 3 x 30secs; Rest 30secs
  9. Med Ball Woodchops (Right to Left) – 3 x 30secs; Rest 30secs
  10. Med Ball Woodchops (Left to Right) – 3 x 30secs; Rest 30secs

 

 

WORKOUT 3

 

Core Routine

  1. Bear Crawls – 3 x 20 Forward and Backwards; Rest 30secs
  2. Crab Crawls – 3 x 20 Left and Right; Rest 30secs
  3. Hamstring Walkouts, 2 x knee to opposite elbow taps – 3 x 12; Rest 30secs
  4. Diagonal Full body crunch – 3 x 20; Rest 30secs

 

300 REP CHALLENGE

Complete each exercise in order before moving on to the next. Complete the 50 reps in as little time as possible and as few sets. For example 5 sets of 10, or 2 sets of 25…or just as many as you can until you need a quick breather!

 

  1. Box jump x 50
  2. Push ups x 50
  3. Lateral jump lunges x 50
  4. Ski Thrusters x 50
  5. Squats x 50
  6. Med Ball Slams x 50

 

 

WORKOUT 4

 

3 sets of 40 secs Work, 30 secs Rest. Complete all 3 sets of the first exercise, have a 1 minute rest between exercises, then move on to the next exercise.

 

  1. Band Stiff Leg Deadlift
  2. Shoulder Press
  3. Lunge Forward and Backwards (15secs each leg)
  4. Band Bent over RowSwiss Ball Leg Curls
  5. Plank Hot Hands/Dumbbell Row
  6. Side Lunges (left and right continuous)
  7. Full Body Crunch

 

Finisher – EMOM: Every minute on the minute = 10 x Burpees

At the start of every minute you perform 10 Burpees in a row. You then rest for the remainder of the minute until the next minute begins when you then perform another 8. The quicker you perform the 10 reps then the longer rest you get for the rest of the minute. When you start to tire it will take longer for you to do the 10 reps and therefore your rest will get shorter until you can no longer perform 10 in a minute.

 

N.B. If you cannot do burpees or are really anti them, then you can substitute for: x12 Broad Jumps, Squat Jumps, Lateral Jumps, Box Jumps…Your choice!

 

 

WORKOUT 5

 

If you have time then see if you can include another session of the hill sprints or a cardio session of your choice.

 

Incline Sprints – brilliant for power and strength in the lower body, plus I guarantee you will feel it in your core if you run hard driving those knees up! If you aren’t able to do these outside or live in a very flat area, you can perform these on a treadmill too (30-45 seconds recovery in between sprints).

 

  1. Find yourself an incline (hill/slope) of increased gradient.
  2. Sprint for 15 seconds on the incline
  3. Walk back to the bottom for recovery
  4. REPEAT 8 – 12 times
  5. Run at a low intensity for 10-15 minutes
  6. Stretch

In this final week there are 3 sessions and then the re-testing to be done at the end. By repeating these tests which you did in week 1 you will be able to compare the differences in results, have time to reflect and look ahead to the benefits this preparation will have had towards your training.

 

I hope that you have enjoyed the last 6 weeks of this pre-season ski fitness programme and you that you will take away positive elements and ideas to continue to incorporate in you training and routines.

 

 

MOBILITY

 

Indulge in your mobility and stretching this week! A great habit to keep up for sure… We want to reduce the risk of injuries and remain supple. You will for sure want to be feeling fresh and ready for when you arrive and all the fun starts. It can be short to fit in to your daily routines such as 10 minutes after you wake up or just before you go to bed, or a long session purely of mobility and flow – so have a loosen up those big muscle groups in particular.

It is also always good and important to stretch off after your training sessions to maintain your personal flexibility and ensure better recovery afterwards. To note, avoid doing long holds of static stretching before you train as these are better done at the end when your muscles are warm plus it is a relaxing way to end. Dynamic movements and mobility are to be done before the training session to ensure they are loosened but not overly stretched which would decrease their ability to contract and perform as efficiently.

 

Have a personal review of your mobility movement challenges we have looked at over the weeks including the Low squat Hold, Calf flexibility (wall stretch) and Crow pose.

 

 

WORKOUT 1

 

  1. Lateral Band Walks – 3 x 10 each way
  2. Stiff leg Deadlifts (Bands optional) – 4 x 12; Rest 45secs
  3. Bulgarian Split Squats – 3 x 15 each leg; Rest 45secs
  4. Glute hip Bridges – 3 x 15; Rest 45secs
  5. Step back torso twists – 3 x 45secs; Rest 45secs
  6. Back extensions – 3 x 15; Rest 30secs
  7. Lateral Mountain Climbers – 3 x 30secs; Rest 45secs
  8. Full Body Crunch – 3 x 15; Rest 30secs

 

 

WORKOUT 2

 

Grab a DECK OF CARDS for some … unpredictability, surprise and fun!

 

Make your way through a pack with each card being the following:

 

CLUBS – Push Ups
SPADES – Reverse Lunge
DIAMONDS – Tricep Dips
HEARTS – Squats (…because we all love squats!)
JACK – Mountain Climbers
QUEEN – Plank
KING – Skaters
ACE – Burpees (…because they are ace!?)

Number cards = Numbers of reps for the exercise.

 

Royals and Ace = Perform for 20 seconds.

 

Time yourselves for the entire pack and see how you get on!

 

 

WORKOUT 3

 

  1. Lower Body Plyometrics
  2. Squat Jumps – 3 x 10, Rest 45 seconds
  3. Jump Down from Box – (1 and 2 feet) 3 x 10, Rest 45 seconds
  4. Lateral Squat Jumps – 3 x 10, Rest 45 seconds

 

Upper Body:

  1. Band Row in Low squat – 3 x 10, Rest 45 seconds
  2. Band Shoulder Press – 3 x 10, Rest 45 seconds
  3. Band Press up – 3 x 10, Rest 45 seconds

 

Core Supersets: 1 minute work (30secs each exercise):

  1. Plank & Superman – 3 sets; Rest 30secs
  2. Side Plank & Russian Twist – 3 sets; Rest 30secs
  3. Full Body Crunch & Prone Bench Leg lifts – 3 sets; Rest 30secs

 

 

RE-TEST

 

It is time to see how you have improved over the last 6 weeks by re taking the tests we did from week 1. Six weeks is a good length of time to develop changes with consistency in training. There may be areas that you have improved more than others and some maybe are the same; it is a time to reflect in the journey you have just been on and be proud of where you are now.

 

  1. Plank – MAX time
  2. 30m and 100m Sprint – Time
  3. Push ups – MAX in a minute
  4. Broad Jump
  5. Vertical Jump
  6. Burpees – MAX in a minute
  7. 1 mile run (separate time to the others)