Welcome to session 8 and the end of week 2. We hope you are enjoying our Fitness for Ski Instructor Training blogs as well as finding them useful for creating your own training and understanding what needs to be included in it. Today we are going to be looking at a full body work out hitting some of the major muscle groups.
As always leave your ego at the door. Any exercise can be dangerous if performed incorrectly and these are no exception, keep the weight at a level that allows you to use good form and full range of motion. Cutting corners now will lead to slower progression or worse, injury!
We will be using complex sets again this week so spend time reading through the work out before you start. Arrive at the gym knowing what you are about to do so you can focus on doing it not working out what I am talking about.
Two exercise performed back to back. If asked to perform 6sets of 3 reps of exercise 1, then 6 sets of 4 reps of exercise 2. You would perform your first set of exercise 1 immediately followed by your first set of exercise 2 then rest for the stated time before starting set 2 of each exercise.
4 Rounds of
- 12m Alligator Crawl
- 20 air squats
- 10 Push ups
- 3 Pull ups
Warrior Yoga Hip Mobility drill
Main Resistance Training
Split Squat EQI (eccentric quasi-isometric) – 3 sets of a 40sec hold per leg, Rest 60 seconds between sets.
Push Up EQI – 3 sets of a 40 second hold, rest 60 seconds between sets.
Complex Set 1
Exercise 1 – Bench Press – Perform 5 sets of 4 reps. Rest 10 seconds after each set before completing exercise 2.
Exercise 2 – Supine medball catch and chest pass. Perform 5 sets of 8 reps. Rest 3 Minutes before repeating complex set.
Complex set 2
Exercise 1 – Barbell Power Cleans from the hang. Perform 5 sets of 3 reps rest 10 seconds after each set before completing exercise 2.
Exercise 2 – Wallball Shot. Perform 5 sets of 10 reps. Rest 3 minutes after each set before repeating the complex set.
Full body stretch, ROM drill and foam roll.
If you are feeling really stiff after the weeks training try and spend some time in a sauna or ice bath/salt bath.
Missed Session 7?