The final upper body work out of fitness for ski instructor training long and strong is a nice one. The volume is reduced and you can focus on form and not have to worry about not being able to lift your arms up tomorrow.

As always these sessions are really progressive so no need to spend quite as long warming. That does not mean skip it though.

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  Max reps
No tempo restrictions here, do 3 sets of as many reps as possible.

Strict Overhead Press – Rest 2 minutes between sets

  • Set 1 – 5 reps @ 80-85%
  • Set 2 – 4 reps @ 85-90%
  • Set 3 – 3 reps @ 90-95%
  • Sets 4 – 2 reps @ 95-98%

Every 6 minutes, for 24 minutes (4 sets of)
Row 750 Meters (or Ski Erg if available)
8 Push Ups

This should take less than 5 minutes in every set. If that’s not the case, get as far as possible in 5 minutes and then rest 60 seconds before restarting.

Cool Down

Full body stretch and Foam Roll