Welcome to session 3 of our ski fitness for instructor training blogs. As we mentioned the aim of these next 5 weeks is to develop a base level ski fitness and a good solid foundation to work from. Today’s session focuses on upper body strength. something that it is fair to argue is not as essential in performance as saying 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.
Fitness for Ski Instructor Training: Session 3
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 let’s do this,
Aim of Session: Upper-Body Strength
Ski Fitness 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.
Single-Leg in Air Push up – Perform 3 sets of 15 reps, rest 60 seconds between sets.
Close-grip Bench Press – Perform 4 sets of 8 reps, rest 60 seconds between sets.
Dumbbell Rolling Tricep extension – Perform 5 sets of 8 reps, rest 60 seconds between sets.
Pull-ups – Perform 5 sets of 8 reps, rest 60 seconds between sets.
Cuban Press – Perform 3 sets of 6 reps, rest 60 seconds between sets.
Lying Dumbbell Shoulder Ext. Rotation – Perform 2 sets of 10 reps, rest 60 seconds between sets.
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.