Let training begin

Written by New Generation Ski Instructor Courses

As part of our 2015/16 ski instructor training programmes we are really keen to help people prepare in the best way possible. As part of this we are going to be providing a regular training programme for our students to follow. During the month of May we are going to ease you in slowly. The season is barely finished and we want people to have an opportunity to take a breather recover and get rid of any niggling injuries. If you are not sure why we are so keen for our students to be in shape read this blog.

That being said, there is no point in having a training programme where you do not track progress so the first thing we would like you to do is a small fitness test that looks at some of the different fitness areas used in skiing. So go get changed dig out your trainers and get warmed up.

You have until Friday the 29th to complete these tests you may attempt them more than once. Record your results and email them to us at instructorcourses@skinewgen.com or comment on social media. WE WILL be using these results as part of a competition. The winner will receive a free Northface down Jacket and some training hours from one of our coaches. So embrace the suck!

If you need some motivation this video may help. Now lets start your ski instructor training.

The Warm up – Ton up

You should be warm after that. If you are unsure on an exercise click the name for a link

The Tests

A 500m Row – Try and use a concept 2 rower, you can set the resistance at whatever level you want. It works like bike gears the higher the resistance the further you will go with each pull the lower the resistance the less distance you will travel. Big strong heavy athletes normally benefit from a higher resistance and slower more powerful strokes. If you are light and not as strong you may benefit from using a lower resistance and aiming for a higher stroke rate.

Rest 10 Minutes

Max Effort Plank Hold – Do a plank and hold it for as long as possible

Rest 5 Minutes

Max height Vertical Jump – See this video for details on how to test.

Rest 5 minutes

As many 10 inch box jump overs as possible in 1 Minute – This is a box jump over(10 inches is a lot lower than in this video)

Rest 10 Minutes

Complete as many strict pull ups as you can before you have to let go of the bar and drop to the ground. A strict pull up is as follows.

Rest 5 Minutes

Max Length Broad Jump – See this video for details on how to test.

Rest 5 Minutes

Run a 1.5 Miles as fast as you can.

Cool Down

10 Minutes of Low intensity steady state (LISS) – 10 minutes of cycling(spinning), Rowing, jogging, swimming and so forth. Aim to keep heart rate between 120 and 140 BPM

Active stretch and foam roll.