MOUNTAIN ATHLETICS SKIING & SNOWBOARDING 6-WEEK TRAINING PROGRAM Program Created by Trainer Charley Radcliffe

Transcription

1 Program Created by Trainer Charley Radcliffe

2 DISCLAIMER Work hard to meet your goals, but be smart! Use your common sense. If, when training, you feel unwell - stop exercising. Consider seeking medical treatment or take a step back in your training program. This program has been designed to prepare mountain athletes for their upcoming seasons. We recommend that you work with a trainer to learn form, pacing, and how to scale this program specifically for you. While it is possible to scale rounds, reps, weights in this program, you will likely miss out on the intensity and have the potential of missing your goal. It is very important that you do every exercise in the order and at an appropriate intensity for you. Doing every exercise will improve your range of motion and help prevent injury during your event. WORK CAPACITY BURPEE ROUNDS Throughout this programme we will develop the volume of burpees completed every minute, on the minute. Each Work Capacity session you will add 1 extra rep per minute. Your starting number, in Session 2, is calculated as: 20% of your burpee fitness test amount So, if you achieve 40 burpees in your fitness test, your starting number is 8 reps. Each Work Capacity session, add 1 rep. STRETCHING Stretching is an important part of maintaining a strong and resilient body. Stretching is included in the warm up and the main workouts. During the warm ups, the stretches are to be completed dynamically, easing into and out of the stretch and not pushing the limits. During the workout, the stretches can be held and extended. Use the stretching section to rest before the next set. During the cool down, at the end of the session, stretches should be held until the stretch eases about 20 to 30 seconds.

3 ABOUT THIS PROGRAM This 6-week training plan is designed to build your Work Capacity for skiing and snowboarding enabling you to get in more runs, day after day, on your holiday in the mountains. Building both your raw strength, core and cardiovascular system, it also starts to work on building the mental strength turn after turn on steep terrain demands. The program is a body weight program that follows a 4-sessions per week format. Do make sure you give yourself adequate rest and so keep training days to a maximum of 2 sessions in a row. Week 1 is all about learning where you are now; testing, learning the movements, and learning how the sessions leave you. Weeks 2 and 3 are all about getting familiar with the movements and starting to push yourself further. Weeks 4 and 5, we want to really start pushing ourselves, upping the intensity as well as starting to see the hard work pay off. Results will be apparent in your performance here. Week 6, this is the last week, the week we want to give it our all. You know the workouts, you know what you can do, now turn it up. Session 1 Live on FB Session 2 Session 3 Session 4 Week 1 Fit Test A Work Cap Strength Endurance Week 2 Work Cap Strength Athleticism Work Cap Week 3 Strength Endurance Work Cap Strength Week 4 Athleticism Work Cap Strength Endurance Week 5 Work Cap Strength Athleticism Work Cap Week 6 Strength Endurance Work Cap Strength Rest Fit Test B

4 Fitness Test 2 min joint and body mobility 3 x inch worms 5 x deep prying squats 5 x press up position, reach left then right hand to the ski 5 x press ups STRENGTH Maximum repetitions in 2 minutes for each of the following 2 minutes rest between movements: Push ups Squats Sit ups ATHLETICISM Maximum Distance best of 2 attempts: Triple Broad Jump WORK CAPACITY Maximum repetitions in 4 minutes: Burpees ENDURANCE 3-mile run WEEK 1 : SESSION 1

5 Work Capacity 2 min joint and body mobility 3 x inch worms 5 x deep prying squats 5 x press up position, reach left then right hand to the ski 5 x press ups STRENGTH Maximum rounds in 10 minutes 5 x broad jumps 15m sprint back (or running high-knees on spot) Rest 3-5 minutes WEEK 1 : SESSION 2 Every minute, on the minute for 10 minutes Burpees (to be defined by test) CORE CIRCUIT 4 Rounds 20 sec work/20 sec rest Standing Founders 20 sec work/20 sec rest Low back lunges 20 sec work/20 sec rest Kneeling lunge

6 10 face down back extension DURABILITY CIRCUIT FINISHER Hip flexor stretch Pec stretch Lat stretch

7 Strength 2 min joint and body mobility 3 x inch worms 5 x deep prying squats 5 x press up position, reach left then right hand to the ski 5 x press ups COMPLEX Maximum rounds in 10 minutes 5 x Bulgarian Split Squat 5 x Poor Man s Leg Curl 25m Sprints (or running high-knees on spot) Hip Flexor Stretch Rest 3-5 minutes STRENGTH ENDURANCE Maximum rounds in 10 minutes 10 x bench dips 10 x push ups Pec Stretch WEEK 1 : SESSION 3

8 CORE CIRCUIT 4 Rounds 10 x Sit ups 10 x Breaths High Plank 10 x Russian Twist e/s 10 x Face Down Back Extensions DURABILITY CIRCUIT FINISHER Instep Stretch Lat Stretch 20 Hip Press

9 Endurance 5 min, 2-3 rounds 30 secs marching in place (high knees) 30 secs each side Lunges (hip stretch) 30 secs each side leg swings 25m Striders INTERVALS 60 seconds rest 600m Run 60 seconds rest 900m Run 60 seconds rest 600m Run 60 seconds rest 300m Run 60 seconds rest CORE CIRCUIT 4 Rounds 10 x Russian Twists 10 x breaths Side Plank Left 10 x Leg Raises 10 x breaths Side Plank Right WEEK 1 : SESSION 4 DURABILITY CIRCUIT FINISHER 10 Poor Man's Leg Curls 10 Jane Fondas 10 Prone Snow Angel

10 Work Capacity 2 min joint and body mobility 3 x inch worms 5 x deep prying squats 5 x press up position, reach left then right hand to the ski 5 x press ups STRENGTH Maximum rounds for 10 minutes 20 x Step ups 10 x Box Jumps 20m Sprint Rest 3-5 minutes WEEK 2 : SESSION 5 Every minute, on the minute for 10 minutes Burpees (to be defined by test) CORE CIRCUIT 4 Rounds Lower Back Complex 20 sec work/20 sec rest Standing Founders 20 sec work/20 sec rest Low back lunge 20 sec work/20 sec rest Kneeling lunge 10 x face down back extension

11 Durability Circuit Finisher 30 seconds per stretch Hip Flexor Stretch Pec Stretch Lat Stretch

12 Strength 2 min joint and body mobility 3 x inch worms 5 x deep prying squats 5 x press up position, reach left then right hand to the ski 5 x press ups COMPLEX Maximum rounds for 10 minutes (aim 4-5 rounds) 5 x push ups 5 x diamond push ups 5 x wide push ups Pec Stretch Rest 3-5 minutes WEEK 2 : SESSION 6 STRENGTH ENDURANCE Maximum rounds for 10 minutes 20 x Air Squats 10 x Poor Man's Leg Curls Hip Flexor Stretch hold for as long as necessary to feel the stretch ease

13 CORE CIRCUIT 4 Rounds 10 x Sit ups 10 x Breaths High Plank 10 x Russian Twist e/s 10 x Face Down Back Extensions DURABILITY CIRCUIT FINISHER Instep Stretch Lat Stretch 20 x Hip Press

14 Athleticism 2 min joint and body mobility WEEK 2 : SESSION 7 3 x inch worms 5 x deep prying squats 5 x press up position, reach left then right hand to the ski 5 x press ups CIRCUIT 1 Maximum rounds for 5 minutes (aim for 8-10 rounds) 3 x Burpee Broad Jumps Walk 10m to recover restart circuit at 10m CIRCUIT 2 Maximum rounds for 5 minutes (aim for 8-10 rounds) 25m shuttle runs (there and back) CIRCUIT 3 Maximum rounds for 5 minutes (aim for 8-10 rounds) 3 x Burpee Broad Jumps 25m Shuttle AGILITY CIRCUIT Maximum rounds for 6 minutes 15m Hop either side of a line (3" - 6" side to side) - Left Foot

15 Jog back 15m Hop either side of a line (3" - 6" side to side) - Right Foot CORE CIRCUIT 4 Rounds 10 x Russian Twists 10 x breaths Side Plank Left 10 x Leg Raises 10 x breaths Side Plank Right SHOULDER STABILIZER FINISHER 2 Rounds 10 x upwards to downward facing dog

16 Work Capacity 2 min joint and body mobility 3 x inch worms 5 x deep prying squats 5 x press up position, reach left then right hand to the ski 5 x press ups STRENGTH Maximum rounds in 10 minutes 5 x broad jumps 15m sprint back (or running high-knees on spot) Rest 3-5 minutes WEEK 2 : SESSION 8 Every minute, on the minute for 10 minutes Burpees (to be defined by test) CORE CIRCUIT 4 Rounds 20 sec work/20 sec rest Standing Founders 20 sec work/20 sec rest Low back lunges 20 sec work/20 sec rest Kneeling lunge 10 face down back extension

17 DURABILITY CIRCUIT FINISHER Hip flexor stretch Pec stretch Lat stretch

18 Strength 2 min joint and body mobility 3 x inch worms 5 x deep prying squats 5 x press up position, reach left then right hand to the ski 5 x press ups COMPLEX Maximum rounds in 10 minutes 5 x Bulgarian Split Squat 5 x Poor Man s Leg Curl 25m Sprints (or running high-knees on spot) Hip Flexor Stretch Rest 3-5 minutes STRENGTH ENDURANCE Maximum rounds in 10 minutes 10 x bench dips 10 x push ups Pec Stretch WEEK 3 : SESSION 9

19 CORE CIRCUIT 4 Rounds 10 x Sit ups 10 x Breaths High Plank 10 x Russian Twist e/s 10 x Face Down Back Extensions DURABILITY CIRCUIT FINISHER Instep Stretch Lat Stretch 20 Hip Press

20 Endurance 5 min, 2-3 rounds 30 secs marching in place (high knees) 30 secs each side Lunges (hip stretch) 30 secs each side leg swings 25m Striders INTERVALS 60 seconds rest 600m Run 60 seconds rest 900m Run 60 seconds rest 600m Run 60 seconds rest 300m Run 60 seconds rest CORE CIRCUIT 4 Rounds 10 x Russian Twists 10 x breaths Side Plank Left 10 x Leg Raises 10 x breaths Side Plank Right WEEK 3 : SESSION 10 DURABILITY CIRCUIT FINISHER 10 Poor Man's Leg Curls 10 Jane Fondas 10 Prone Snow Angel

21 Work Capacity 2 min joint and body mobility 3 x inch worms 5 x deep prying squats 5 x press up position, reach left then right hand to the ski 5 x press ups STRENGTH Maximum rounds in 10 minutes 5 x broad jumps 15m sprint back (or running high-knees on spot) Rest 3-5 minutes WEEK 3 : SESSION 11 Every minute, on the minute for 10 minutes Burpees (to be defined by test) CORE CIRCUIT 4 Rounds 20 sec work/20 sec rest Standing Founders 20 sec work/20 sec rest Low back lunges 20 sec work/20 sec rest Kneeling lunge 10 face down back extension

22 DURABILITY CIRCUIT FINISHER Hip flexor stretch Pec stretch Lat stretch

23 Strength 2 min joint and body mobility 3 x inch worms 5 x deep prying squats 5 x press up position, reach left then right hand to the ski 5 x press ups COMPLEX Maximum rounds for 10 minutes (aim 4-5 rounds) 5 x push ups 5 x diamond push ups 5 x wide push ups Pec Stretch Rest 3-5 minutes STRENGTH ENDURANCE Maximum rounds for 10 minutes 20 x Air Squats 10 x Poor Man's Leg Curls Hip Flexor Stretch WEEK 3 : SESSION 12

24 CORE CIRCUIT 4 Rounds 10 x Sit ups 10 x Breaths High Plank 10 x Russian Twist e/s 10 x Face Down Back Extensions DURABILITY CIRCUIT FINISHER Instep Stretch Lat Stretch 20 x Hip Press

25 Athleticism 2 min joint and body mobility WEEK 4 : SESSION 13 3 x inch worms 5 x deep prying squats 5 x press up position, reach left then right hand to the ski 5 x press ups CIRCUIT 1 Maximum rounds for 5 minutes (aim for 8-10 rounds) 3 x Burpee Broad Jumps Walk 10m to recover restart circuit at 10m CIRCUIT 2 Maximum rounds for 5 minutes (aim for 8-10 rounds) 25m shuttle runs (there and back) CIRCUIT 3 Maximum rounds for 5 minutes (aim for 8-10 rounds) 3 x Burpee Broad Jumps 25m Shuttle AGILITY CIRCUIT Maximum rounds for 6 minutes 15m Hop either side of a line (3" - 6" side to side) - Left Foot

26 Jog back 15m Hop either side of a line (3" - 6" side to side) - Right Foot CORE CIRCUIT 4 Rounds 10 x Russian Twists 10 x breaths Side Plank Left 10 x Leg Raises 10 x breaths Side Plank Right SHOULDER STABILIZER FINISHER 2 Rounds 10 x upwards to downward facing dog

27 Work Capacity 2 min joint and body mobility 3 x inch worms 5 x deep prying squats 5 x press up position, reach left then right hand to the ski 5 x press ups STRENGTH Maximum rounds in 10 minutes 5 x broad jumps 15m sprint back (or running high-knees on spot) Rest 3-5 minutes WEEK 4 : SESSION 14 Every minute, on the minute for 10 minutes Burpees (to be defined by test) CORE CIRCUIT 4 Rounds 20 sec work/20 sec rest Standing Founders 20 sec work/20 sec rest Low back lunges 20 sec work/20 sec rest Kneeling lunge 10 face down back extension

28 DURABILITY CIRCUIT FINISHER Hip flexor stretch Pec stretch Lat stretch

29 Fitness Test 2 min joint and body mobility 3 x inch worms 5 x deep prying squats 5 x press up position, reach left then right hand to the ski 5 x press ups COMPLEX Maximum rounds in 10 minutes 5 x Bulgarian Split Squat 5 x Poor Man s Leg Curl 25m Sprints (or running high-knees on spot) Hip Flexor Stretch Rest 3-5 minutes STRENGTH ENDURANCE Maximum rounds in 10 minutes 10 x bench dips 10 x push ups Pec Stretch WEEK 4 : SESSION 15

30 CORE CIRCUIT 4 Rounds 10 x Sit ups 10 x Breaths High Plank 10 x Russian Twist e/s 10 x Face Down Back Extensions DURABILITY CIRCUIT FINISHER Instep Stretch Lat Stretch 20 Hip Press

31 Endurance 5 min, 2-3 rounds 30 secs marching in place (high knees) 30 secs each side Lunges (hip stretch) 30 secs each side leg swings 25m Striders INTERVALS 60 seconds rest 600m Run 60 seconds rest 900m Run 60 seconds rest 600m Run 60 seconds rest 300m Run 60 seconds rest CORE CIRCUIT 4 Rounds 10 x Russian Twists 10 x breaths Side Plank Left 10 x Leg Raises 10 x breaths Side Plank Right WEEK 4 : SESSION 16 DURABILITY CIRCUIT FINISHER 10 Poor Man's Leg Curls 10 Jane Fondas 10 Prone Snow Angel

32 Work Capacity 2 min joint and body mobility 3 x inch worms 5 x deep prying squats 5 x press up position, reach left then right hand to the ski 5 x press ups STRENGTH Maximum rounds in 10 minutes 5 x broad jumps 15m sprint back (or running high-knees on spot) Rest 3-5 minutes WEEK 5 : SESSION 17 Every minute, on the minute for 10 minutes Burpees (to be defined by test) CORE CIRCUIT 4 Rounds 20 sec work/20 sec rest Standing Founders 20 sec work/20 sec rest Low back lunges 20 sec work/20 sec rest Kneeling lunge 10 face down back extension

33 DURABILITY CIRCUIT FINISHER Hip flexor stretch Pec stretch Lat stretch

34 Strength 2 min joint and body mobility 3 x inch worms 5 x deep prying squats 5 x press up position, reach left then right hand to the ski 5 x press ups COMPLEX Maximum rounds for 10 minutes (aim 4-5 rounds) 5 x push ups 5 x diamond push ups 5 x wide push ups Pec Stretch Rest 3-5 minutes STRENGTH ENDURANCE Maximum rounds for 10 minutes 20 x Air Squats 10 x Poor Man's Leg Curls Hip Flexor Stretch WEEK 5 : SESSION 18

35 CORE CIRCUIT 4 Rounds 10 x Sit ups 10 x Breaths High Plank 10 x Russian Twist e/s 10 x Face Down Back Extensions DURABILITY CIRCUIT FINISHER Instep Stretch Lat Stretch 20 x Hip Press

36 Athleticism 2 min joint and body mobility WEEK 5 : SESSION 19 3 x inch worms 5 x deep prying squats 5 x press up position, reach left then right hand to the ski 5 x press ups CIRCUIT 1 Maximum rounds for 5 minutes (aim for 8-10 rounds) 3 x Burpee Broad Jumps Walk 10m to recover restart circuit at 10m CIRCUIT 2 Maximum rounds for 5 minutes (aim for 8-10 rounds) 25m shuttle runs (there and back) CIRCUIT 3 Maximum rounds for 5 minutes (aim for 8-10 rounds) 3 x Burpee Broad Jumps 25m Shuttle AGILITY CIRCUIT Maximum rounds for 6 minutes 15m Hop either side of a line (3" - 6" side to side) - Left Foot

37 Jog back 15m Hop either side of a line (3" - 6" side to side) - Right Foot CORE CIRCUIT 4 Rounds 10 x Russian Twists 10 x breaths Side Plank Left 10 x Leg Raises 10 x breaths Side Plank Right SHOULDER STABILIZER FINISHER 2 Rounds 10 x upwards to downward facing dog

38 Work Capacity 2 min joint and body mobility 3 x inch worms 5 x deep prying squats 5 x press up position, reach left then right hand to the ski 5 x press ups STRENGTH Maximum rounds in 10 minutes 5 x broad jumps 15m sprint back (or running high-knees on spot) Rest 3-5 minutes WEEK 5 : SESSION 20 Every minute, on the minute for 10 minutes Burpees (to be defined by test) CORE CIRCUIT 4 Rounds 20 sec work/20 sec rest Standing Founders 20 sec work/20 sec rest Low back lunges 20 sec work/20 sec rest Kneeling lunge 10 face down back extension

39 DURABILITY CIRCUIT FINISHER Hip flexor stretch Pec stretch Lat stretch

40 Strength 2 min joint and body mobility 3 x inch worms 5 x deep prying squats 5 x press up position, reach left then right hand to the ski 5 x press ups COMPLEX Maximum rounds in 10 minutes 5 x Bulgarian Split Squat 5 x Poor Man s Leg Curl 25m Sprints (or running high-knees on spot) Hip Flexor Stretch Rest 3-5 minutes STRENGTH ENDURANCE Maximum rounds in 10 minutes 10 x bench dips 10 x push ups Pec Stretch WEEK 6 : SESSION 21

41 CORE CIRCUIT 4 Rounds 10 x Sit ups 10 x Breaths High Plank 10 x Russian Twist e/s 10 x Face Down Back Extensions DURABILITY CIRCUIT FINISHER Instep Stretch Lat Stretch 20 Hip Press

42 Endurance 5 min, 2-3 rounds 30 secs marching in place (high knees) 30 secs each side Lunges (hip stretch) 30 secs each side leg swings 25m Striders INTERVALS 60 seconds rest 600m Run 60 seconds rest 900m Run 60 seconds rest 600m Run 60 seconds rest 300m Run 60 seconds rest CORE CIRCUIT 4 Rounds 10 x Russian Twists 10 x breaths Side Plank Left 10 x Leg Raises 10 x breaths Side Plank Right WEEK 6 : SESSION 22 DURABILITY CIRCUIT FINISHER 10 Poor Man's Leg Curls 10 Jane Fondas 10 Prone Snow Angel

43 Work Capacity 2 min joint and body mobility 3 x inch worms 5 x deep prying squats 5 x press up position, reach left then right hand to the ski 5 x press ups STRENGTH Maximum rounds in 10 minutes 5 x broad jumps 15m sprint back (or running high-knees on spot) Rest 3-5 minutes WEEK 6 : SESSION 23 Every minute, on the minute for 10 minutes Burpees (to be defined by test) CORE CIRCUIT 4 Rounds 20 sec work/20 sec rest Standing Founders 20 sec work/20 sec rest Low back lunges 20 sec work/20 sec rest Kneeling lunge 10 face down back extension

44 DURABILITY CIRCUIT FINISHER Hip flexor stretch Pec stretch Lat stretch

45 Strength 2 min joint and body mobility WEEK 6 : SESSION 24 3 x inch worms 5 x deep prying squats 5 x press up position, reach left then right hand to the ski 5 x press ups COMPLEX Maximum rounds for 10 minutes (aim 4-5 rounds) 5 x push ups 5 x diamond push ups 5 x wide push ups Pec Stretch Rest 3-5 minutes STRENGTH ENDURANCE Maximum rounds for 10 minutes 20 x Air Squats 10 x Poor Man's Leg Curls Hip Flexor Stretch

46 CORE CIRCUIT 4 Rounds 10 x Sit ups 10 x Breaths High Plank 10 x Russian Twist e/s 10 x Face Down Back Extensions DURABILITY CIRCUIT FINISHER Instep Stretch Lat Stretch 20 x Hip Press