Fitness for Ski Instructor Training: Long & Strong session 9

Todays Fitness for ski instructor training is building on what we have achieved over the last two Mondays. With Strength work patience is key so stick with this. Work to the tempo set and keep movement quality as your main priority.

To recap the tempo works as follows.

2,4,x,1 – When ever you see a series of numbers & letters written like this it is a short hand way of describing the tempo of a movement. The series of digits could be anything 3,0,0,1 or 6,6,x,2 but the way you interpret them is always the same.

The first digit refers to the time spent on the eccentric part of an exercise. The eccentric part is where a muscles is lengthened under tension. For example as you move from a standing position down into a squat, or as you lower your chin from above the bar in a pull up back below the bar. If the number here is 2 you spend 2 seconds making that part of the movement if it is 6 you spend 6 seconds making that part of the movement.

The second digit refers to the part of the exercise that immediately follows the eccentric part. In a squat this would be the pause at the bottom in that seated position before you drive back up. In the pull up that would be hanging with your arms completely straight. Again spend the amount of time in seconds indicated by the number in that position.

The third digit or number refers to the concentric part of the movement. This is where a muscle shortens under tension. In a squat that would be returning from the bottom to standing and in a pull up it would be moving yourself from hanging with straight arms to having your chin above the bar. If you see a number here spend the amount of time indicated in seconds performing that part of the movement. If you see an X here perform that part of the movement as explosively as possible.

The fourth and final digit refers to the part of the movement that follows the concentric phase. In a squat this would be standing, and in a pull up this would be holding yourself stationary with your chin above the bar. Again spend the amount of time in seconds here indicated by the number.

Warm Up

Agile 8

500m Row

Main Resistance Training

Every minute on the minute for 8 Minutes (8sets) of 
Pause Front Squat at 2,4,X,1 tempo
(Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top. Build over the course of the 8 sets to your heaviest set possible within the tempo guidelines. Be ready to go as each minute comes around. Sets listed are work sets you may want to perform a selection of warm up sets)

Every 120 seconds, for 16 minutes (8 sets):
 DB Snatch x 3 reps each arm
(Goal is perfect reps, drive through the heels and finish in full extension. Do not rest for 120 seconds between sets before going through your set up. Start a running clock perform the first 2 reps 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 4 reps at load used last monday.
(Same as above, this is not 120 seconds rest. It is 120 seconds then you must be ready to go.)

Complete as many reps as possible in the time given of:

  • 2 minutes of Step ups – Use a 35 – 50 cm high step with 40% of bodyweight on your shoulders.
  • 4 minutes of pull ups.

Cool Down

Sealfit Hip Mobility drill

Full body foam roll