Welcome to session 3 of our Fitness for ski instructor training blogs. As we mentioned the aim of these next 5 weeks is to develop a base level fitness and a good solid foundation to work from. Todays session focuses on upper body strength, something that it is fair to argue is not as essential in performance as say lower body or full body strength. However we feel it is important to maintain a balanced physique and while most of the gym going world harps on about not skipping leg day we want to encourage you to not skip upper body day.

Ordinarily we may combine upper and lower body workouts but while we build this base level strength we are going to leave the two separate to ensure we allow adequate recovery from other sessions and ensure people have the best chance of maintaining good form and posture. Apart from making us skiers look better on the beach, training the upper body does have other advantages. A powerful start from the gates can be improved with more tricep, and shoulder girdle strength and we can also help to reduce the risk  of common shoulder injuries to name a few.

So lets do this,

Aim of Session: Upper Body Strength

Warm Up

5 Minutes of bodyweight exercises followed by dynamic stretches

Main Resistance Training

Triangle Push up – Perform 2 sets of 10 reps, rest 60 seconds between sets.

Triangle-push-up

Single Leg in Air Push up – Perform 3 sets of 15 reps, rest 60 seconds between sets.

Single-leg-in-air-push-up

Close grip Bench Press – Perform 4 sets of 8 reps, rest 60 seconds between sets.

Close-grip-bench-press

Dumbbell Rolling Tricep extension – Perform 5 sets of 8 reps, rest 60 seconds between sets.

Dumbbell-rolling-tricep-press

Pull ups – Perform 5 sets of 8 reps, rest 60 seconds between sets.

Pull-ups

Cuban Press – Perform 3 sets of 6 reps, rest 60 seconds between sets.

Cuban-press

Lying Dumbbell Shoulder Ext.Rotation – Perform 2 sets of 10 reps, rest 60 seconds between sets.

Dumbbell-rotation

Core Stability

Roman Chair weighed Russian Twist – Perform 3 sets of 8 reps each side, rest 60 seconds between sets.

Toes to bar – Perform 3 sets of 10 reps, rest 90 seconds between sets.

Bench hip lift – Perform 3 sets of 10 reps, rest 90 seconds between sets.

If you missed session 2 you can find it here. Or if you are really behind and have not even seen session 1 then click here.