Fitness for Ski Instructor Training: Long & Strong 21

The end is in sight, the last week of Fitness for Ski Instructor Training: Long and Strong is upon us. After this week we have a week of recovery a week of smashing some PRs then time to up the tempo and start making the final pushes towards being ski ready. The first chill of autumn is in the air so lets do this!

Todays leg session is about going heavy, but as always form and range of movement is more important than weight. There is no point being strong at half a movement. Similarly make sure you warm up really well, as we start moving these larger weights it is important that we are ready to do so. When I say warm up I do not mean do a few lighter sets of squats before going heavy. Do some mobility, get the heart rate up, wake up your muscles with some jumping.

Warm up

Row 500m

Limber 11

2 Sets of max length Broad Jumps

Main Resistance Training

Front squats – Perform 5 sets of 2 Reps, increase the weight each set working to the heaviest set you can. Rest at least 120 secs between sets

Every 90 seconds, for 15 minutes (10 sets): DB Snatch x 1 rep each arm
(Goal is perfect reps, drive through the heels and finish in full extension. Do not rest for 90 seconds between sets before going through your set up. Start a running clock perform the first 1 rep on each arm. When the clock hits 120 seconds be ready and immediately perform the next set and so on.)

Every 120 seconds, for 10 minutes (5 sets): Back Squat x 5 reps at 3%-5% increase on weight used last Monday.
(Same as above, this is not 120 seconds rest. It is 120 seconds then you must be ready to go.)

Conditioning

Complete as many rounds and reps as possible in 8 minutes of:

Cool Down

Full body Stretch and foam roll.

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