Fitness for ski instructor training: Long and Strong 7

Welcome to to our seventh session in our long and strong series of fitness for ski instructor training. Todays session repeats many of the exercises used last week and for a similar amount of reps. Your aim should be to use slightly heavier weights week on week, remember though form is always the most important thing. There is no magic short cut to getting strong so stick with it.

Prior to your warm up we recommend doing a few additional shoulder and hop drills to ensure you are always working through full ROM. As important as it is to be strong, agile and able to endure mobility is king. In skiing movement quality is the ultimate aim, if you can not get into a position at all you will never be able to do it well.

Warm Up

Agile 8

Row 500m

Main Resistance Training

Front Squat – Perform 5 sets of 5 – 7 reps. 
Rest as needed. Try and improve on weights used last week
(Sets listed are work sets. You may want to perform 3 or 4 warm up sets)

Bulgarian Split Squat & Strict overhead L seated press. (Use as much but ideally more weight than last week)

Bulgarian Split Squat – Perform 4 sets of 8 reps each leg at a tempo of 3,0,1,1. Hold dumbbell of Kettle bells in each hand. Rest 90 seconds after each set before overhead press

Strict overhead L seated press – Perform 4 sets of 8 reps at a tempo of 3,0,1,1. Rest 90 seconds after each set before next set of Bulgarian split squat.

Glute Ham Raise – Perform 3 sets of 6 – 8 reps

Push ups – Perform 3 sets of 20 – 40 unbroken reps. (make them perfect, if you need to scale them do)

Core Work

Evil Wheels – Perform 4 sets of 12