Hi everyone. Todays Fitness for Ski Instructor Training session is similar to session 10 that we performed 2 weeks ago. As with all of our conditioning sessions try and only rest for the prescribed amount of time, whether you are motoring through the exercises or feeling a bit sluggish making sure you keep moving is the most important part.

As with session 10 today is going to use a mixture of a target number of reps but also a time limit. Effectively the faster you complete the prescribed work the longer you will get to rest, fail to complete all the work and you will get no rest at all. Push hard get the reps and strive to get a break each round.

Warm Up

4 sets of 3 Minutes skipping.

ROM drills

Main Resistance Training

Complete the following 4 exercise as a circuit. You are required to do 5 rounds of the circuit. The aim is to complete each circuit with in 2 minutes. The faster you complete the circuit the more rest you will receive. As soon as the clock hits 2,4,6 or 8 minutes restart the circuit.

eg, If you complete the first round in 1 minute 15 seconds you will be able to rest for 45 seconds before starting the second round.

If it takes you longer than 2 minutes to complete each round as soon as your 2 minute time slot is up drop what you are doing and restart the circuit with no rest.

5 rounds = a maximum of 10 minutes work. It may hurt but it will be over before you know it.

Exercise 1 – Pull ups, complete 5 reps each round.

Exercise 2 – Wall balls, complete 10 reps each round

Exercise 3 – Burpees, complete 15 reps each round

Exercise 4 – Split Jumps, complete 20 reps each round

Core Stability

Perform 3-5 rounds of the following circuit or exercises with no rest.

Wheel Roll – Perform 15 Reps – See this video for technique

V-Ups – Perform 15 reps – See this video for technique

Supermans – Perform 15 reps – See this video for technique

Saxon Side Bends – Perform 6 reps each side – See this video for technique

Finisher

Perform a plank to failure. Record your time.

Cool down.

All over stretch and foam roll.

Missed Fitness for Ski Instructor Training Session 17?