So here we go after 6 weeks the time has come to set some records and move some heavy weights. Fitness for Ski Instructor training session 26 is going to be all about setting a safe and high quality squat record that we can use as a bench mark moving forward.
The key words here are safe and high quality. We have all seen the videos online of some one loading the bar up till it bends only to perform a slight bend of the knees before putting the weight back. Do not let that be you. Please!
Just in case the technique videos we provide do not make it clear for us here at New Generation Ski Instructor Training centre for a squat to count the crease at your hip has to go below the top of your knee.
500m Row at 75% of you max pace
Main Resistance Training
Work up to a 1 rep max squat – Don’t just jump in going as heavy as you can spend time gradually increasing the weight and reducing the reps until you reach the heaviest weight you can safely move through the full range of motion for one rep. Please get some one to spot you, and use a proper squat rack so if all else fails you can safely bale out.
Back Squat – Perform 4 sets of 1 rep at 90% of your new 1RM.
Goblet Squat – Perform 5 sets of 15 reps at 20% of your backsquat 1RM. Rest 90 seconds between sets.
Complete the following 3 exercises as fast as possible
- 1 mile run
- 50 Burpees
- 30 Pull ups
Full body stretch