The weeks really are flying by. Welcome to week 4 of our Fitness for Ski Instructor Training programme. With just two weeks of our first 5 week mini cycle to go we are starting to look at using some heavier weights. As we introduce heavier weights into our training it is important that our focus stays on moving well and in the right way.
As the weights get heavier it is even more important that we focus on keeping our technique perfect. When using larger weights in correct form is even more likely to lead to injury. With only 4 months until the start of the autumn training season now is not the time to get hurt. Similarly as we ramp up the intensity warming up, cooling down, recovering and maintaining mobility becomes even more important. At the end of this week we will publish a blog focusing on various recovery methods, but for this week please ensure you are doing all of the above really well.
So lets get into it.
3rm – The maximum amount of weight you can lift in any given movement for 3 repetitions.
Aim of Session: Lower Body Strength
- 10 x Air squats
- 10 x Star Jumps
- 10 x Squat Thrusts
- 10 x Split Jumps
- 10 x Burpees
- 10 x T Stabilisation
- 10 x Plank get ups
- 10 x Mountain climbers
- 10 x Push ups
- 10 x Lunges (each leg)
Main Resistance Training
Box Squat – Work up to a 3rm. Try and perform around 6 working sets but do not go straight into these, see rough guide below. Rest 120 to 180 seconds between sets.
Set 1 @ 50% 3rm – 5 reps
Set 2 @ 60% 3rm – 5 reps
Set 3 @ 70% 3rm – 3 reps
Set 4 – Set 9 @ 75%,80%,85%,90%,95%,100% of 3rm.
Glute Ham Raise – Perform 5 sets of 5 reps, rest 60 seconds between sets.
Single leg Glute Bridge – Perform 3 sets of 15 reps each leg, rest 60 seconds between sets.
Hyper extension – Perform 3 sets of 8 reps, rest 60 seconds between sets.
Turkish Get ups – Perform 3 sets of 8 reps each side, rest 90 seconds between sets.
2 mile recovery run – Try and maintain a slow but consistent pace, your legs will be knackered the aim here is not to run fast.
Full body stretch and ROM drills.
Missed session 12?