Fitness for Ski Instructor Training Session 11

Written by New Generation Instructor Courses

Welcome to session 11 of our series on Fitness for Ski Instructor Training. We are past the half way point and you should be starting to notice that things are getting slightly easier. Movements should be starting to feel more natural and some of the positions that are tough to get into are hopefully feeling less daunting. Please remember to keep stretching and cooling down properly at the end of sessions and performing ROM drill when asked. You can be the strongest person in the gym but if you can not use that strength through full range of motion it will not help your skiing much.

Today we are back looking at the upper body, our aim is to ensure we maintain a balanced physique as well as try and perform movements that will reduce the risk of pesky shoulder injuries. So lets get to it.

Warm Up

5 Minutes of body weight exercises

Warrior Yoga Should mobility drill – If you do not have access to a piece of PVC pipe just unscrew the handle from your mop or broom.

Main Resistance Training

Pike Pushup – Perform 2 sets of 10 reps, rest 60 seconds between sets.

Plyo Pushup – Perform 2 sets of 10 reps, rest 60 seconds between sets.

Dumbbell Floor Press – Perform 3 sets of 8 reps, rest 90 seconds between sets.

Renegade Row – Perform 3 sets of 6 reps per arm, rest 90 seconds between sets.

Thruster – Perform 3 sets of 10 reps, rest 90 seconds between set

Dumbbell Lateral Raise – Perform 2 sets of 10 reps, rest 60 seconds between sets.

Dumbbell Front Raise – Perform 2 sets of 10 reps, rest 60 seconds between sets.

Core Stability

Barbell Ab 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.

Cool down

10 minutes of LISS (low intensity steady state) work –  This an be running, rowing, swimming or spinning. Try and keep heart rate between 120 and 140 bpm.

ROM drills

Missed Fitness for Ski Instructor Training: Session 10?

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