Fitness for Ski Instructor Training: The Final Push 2, 6 & 10

The countdown is on to those first few days in ski boots. Adjusting to the cold, the high altitude training and the change in intensity are almost upon us. Yesterday was an upper body blast designed to ensure shoulder health and try and keep away any pesky niggles. Looking good on the beach is just an added bonus.

Today we are back looking at the lower body. We warn you now that you may be a little stiff tomorrow so check your calendar and make sure you are not going any where that has a huge number of stairs.

Warm Up

Joe Defranco’s Limber 11.

Main Resistance Training

Barbell Back Squat – Work up to a max set of 5 – 7 reps.

After you complete your heaviest possible set drop the weight 10% and perform another set AMRAP. (As many reps as possible)

Reverse Lunges from deficit – Perform 3 sets of 8 – 10 reps each leg

Romanian Deadlifts – Perform 3 sets of 8 – 12 reps/

Wheel Roll outs – Perform 4 sets of 12 reps

Cool Down

Full body stretch and foam roll