Fitness for Ski Instructor Training: Session 9
Welcome to week 3 of our Fitness for Ski Instructor Training base level fitness programme. As we said when we began the aim of this 5 weeks worth of work is to develop a base level of fitness as well as a knowledge of the movements and terminology we will be using as we progress forwards. Remember form is always more important than weight.
Todays session is similar Session 1 that we performed 2 weeks ago. The main difference is a slightly increased weight for exercise 1 and a total change for exercise 2.
The weight we are using for exercise 1 may seem light to many of you but that is for good reason so please do not increase the weight. We have chosen to use a lighter weight for two primary reasons. The first is we want you to move up from the bottom of the squat as fast and explosively as possible. Almost to the point that you feel you are about to jump at the top. Please do not actually jump.
The second reason for the light weight is to make sure your form is perfect and that we are minimising the risk of injury for people new to this kind of training. As with all exercises when performed incorrectly the squat can cause injury however performing the movement with bad form will also reinforce poor movement patterns that can be hard to iron out later.
Aim of Session: Lower Body Strength
Warm Up
5 Minutes of dynamic body weight work
Warrior Yoga Hip Mobility drill
Main Resistance Training
Box Squats – Perform 10 Sets of 2 Reps at 56% of your 1RM. Rest 60 seconds between sets.
Try and return from the bottom of the squat to standing as powerfully and fast as possible. If you are unsure of your 1RM but know roughly the max weight you can perform 10/8/7 reps for then use this calculator to get a rough idea of your 1RM.
Single Arm Dumbbell Snatch – Perform 3 Sets of 8 Reps. Rest 60 Seconds between sets.
Pistol Squat – Perform 4 Sets of 10 Reps. Rest 60 Seconds between sets.
Please watch the technique video for this VERY closely and select the right variation of pistol squat for your current level of ability.
Core Stability
Side Bends – Perform 3 sets of 6 reps. Rest 60 Seconds between sets. See this video for technique
Supermans – Perform 3 sets of 12 reps. Rest 60 Seconds between sets. See this video for technique
Russian Twists – Perform 3 sets of 8 reps. Rest 60 Seconds between sets. See this video for technique
