Fitness for Ski Instructor Training Session 6

Written by New Generation Instructor Courses

Session 6 is a lung buster. Today we are going to be looking at conditioning again, dig deep and push through the pain. The aim is to keep moving and only rest when the programme says. Try not to get to focused on the number of reps you complete if you need to slow down do but do not stop. We have all had those moments when you are skiing that your legs are burning and you want to stop, this type of fitness training will help delay that.

If this is the first of our fitness blogs you have found then why not start at the beginning. Our entire programme so far is available in the Fitness for Ski Instructor Training part of our site.

Todays work out uses timed intervals rather than number of reps. An old fashioned clock on the wall is fine for timing this but I have found it is easier to use an app called A HIIT Interval Timer. It is very easy to add your own timing intervals to and emits an audio instruction so you can focus on working.

Warm up

3 sets of 2 minutes skipping

Range of motion exercises and foam roll

500m row.

Main Resistance Training

Perform 5 rounds of the following circuit of exercises. Rest 60 seconds between rounds but do NOT rest between exercises. Perform each exercise for the stated time

Burpees – 30 seconds

Star Jumps – 30 seconds

Split Jump – 30 seconds

Mountain Climber – 30 seconds

Star Jumps – 30 seconds

Split Jumps – 30 seconds

Rest 60 Seconds

The Exercises – The Technique and common faults

Burpees

Star Jumps

Split Jumps

Mountain Climbers

Core Stability

Perform 3-5 rounds of the following circuit or exercises with no rest.

Wheel Roll – Perform 15 Reps – See this video for technique

V-Ups – Perform 15 reps – See this video for technique

Supermans – Perform 15 reps – See this video for technique

Saxon Side Bends – Perform 6 reps each side – See this video for technique

Finisher

3 Rounds for maximum possible distance. Do not rest between rounds.

60 second row

60 second active recovery on rower (rowing but at an easy pace)

45 second row

45 second active recovery on rower

30 second row

30 second active recovery on rower

Repeat

Cool down.

All over stretch and foam roll.

Missed Session 5? Find it here.

Leave a Reply

Your email address will not be published. Required fields are marked *