Fitness for ski instructor training long and strong is an upper body focused work out. We are building on the work we have done over the past few weeks and I promise the volume overhead pressing is nearly done. After this week we have one more week of long and strong before a quick rest then we will start to make the final preparations for glacial racing.

It is important that we note fitness alone is not going to get you through your next ski instructor exam or eurotest but it is all about lots of little marginal gains.

Warm up

Necessary ROM drills

Main Resistance Training

Every minute, on the minute, for 12 minutes:

Repeat the following circuit 4 times totalling 12 minutes, rest only as long as you have remaining each minute.

Pull ups – 3 sets of  10 reps
(From the hang take 1 second to pull your chin above the bar. Hold the top position for 1 second. Lower yourself from the top to the bottom over a period of 6 seconds, repeat) See Long and Strong 1 for full explanation of tempo.

Strict Overhead Press – Rest 2 minutes between sets

  • Set 1 – 5 reps @ 75%
  • Set 2 – 5 reps @ 80%
  • Set 3 – 4 reps @ 85%
  • Sets 4 – 3 reps @ 90%
  • Set 5 – -2 reps @ 95%

3 sets for time of

Cool Down

Full body stretch and Foam Roll