Fitness for Ski Instructor Training: Long & Strong 19

Fitness for ski instructor training long and strong 19 is again focused on adding a few extra kilos to your squats. Remember form is always more important than weight moving the weight effectively through a full range of motion is far more effective than loading the bar with as many plates as you can and then slightly bending your knees.

If you physically can not get through a full range of motion squat then prioritise your mobility.

Warm Up

Limber 11

Row 500m

Main Resistance Training

Front Squat 

  • Set 1 – 2 reps @ 65%
  • Set 2 – 2 reps @ 75%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 2 reps @ 90%
  • Set 5 – 2 reps @ 95%
    Rest 2-3 minutes between sets.

Every minute on the minute for 15 minutes (15 sets). 1xKB snatch each arm

Alternating Reverse lunge – Every 2 minutes for 10 Minutes (5 sets) perform 10 steps

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

Cool Down

Full body stretch and foam roll.

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