Fitness for Ski Instructor Training Session 7

Written by New Generation Instructor Courses

Welcome to session 7. Hopefully by now you are starting to feel more at home with the language and terminology we are using and it is all starting to feel more natural. If you have fallen behind or just fancy starting a fresh, all of the workout are archived under Fitness for Ski Instructor Training.

Todays session is back looking at upper body strength. We will be repeating some exercises from session 3 but have added in a few new movements to continually test your motor skills. If for any reason you are unable to complete the new movements please substitute in the movements from session 3.

Aim of session: Upper body strength

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

Dive Bomber Press ups – Perform 2 sets of 10 reps, rest 60 seconds between sets.

Dive-bomber-push-up

Side to Side Press up – Perform 2 sets of 10 reps, rest 60 seconds between sets

Side-to-side-pushups

Close grip Bench Press – Perform 4 sets of 8 reps, rest 60 seconds between sets.

Close-grip-bench-press

Dumbbell Rolling Tricep extension – Perform 5 sets of 8 reps, rest 60 seconds between sets.

Dumbbell-rolling-tricep-press

Pull ups – Perform 5 sets of 8 reps, rest 60 seconds between sets.

Pull-ups

Cuban Press – Perform 3 sets of 6 reps, rest 60 seconds between sets.

Cuban-press

Lying Dumbbell Shoulder Ext.Rotation – Perform 2 sets of 10 reps, rest 60 seconds between sets.

Dumbbell-rotation

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 6?

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