Fitness for Ski Instructor Training: Long and Strong 24

Todays fitness for ski instructor training session is a repeat of session 4, so you will be able to see how far you have come. It is going to test your ability to keep putting one foot in front of the other and moving forward and really work on your base level fitness.

Be fuelled and ready for this you are going to have to embrace the suck.

Warm Up

Agile 8

Row 500m

Main Resistance Training

Complete as many reps as possible of each movement in the time provided. Rest only for the given amount of time and go hard
30 Seconds of Pull ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Airsquats
Rest 30 seconds
45 Seconds of Pull ups
Rest 15 seconds
45 Seconds of Toes to Bar
Rest 15 seconds
45 Seconds of Airsquats
Rest 15 seconds
60 Seconds of Pull ups
60 Seconds of Toes to Bar
60 Seconds of Airsquats

Note results as in the following example:
30s = 12/19/40
45s = 11/21/35
60s = 9/24/55

Complete as many rounds and reps as possible in 5 minutes of:

5 Pull-Ups
10 Push-Ups
15 Air Squats

Complete 12 minutes of:
40-Yard Sled Push (heavy)
40-Yard Farmer’s Carry (heavy)

Intention here is constant movement for the 12 minutes. Don’t make the loads so heavy that you cannot continue to grind…but don’t make them so light that you are sprinting and so gassed that you have to break.

Cool Down

Full body stretch and Foam roll