30 Minutes per Day Dryland Ski Training Plan

$19.00

• 4 Weeks, 4 Days/Week
• 30 Minutes/Day
• Trains Eccentric Leg Strength, Leg Lactate Tolerance, Core and Upper Body
• Equipment: Pair of Dumbbells (10# women, 20# men)
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Description

Lift-assisted, alpine skiing has very specific fitness demands.

The first is eccentric leg strength.

When alpine skiing, gravity “bounces” you down the hill. From a strength perspective, your legs first fight gravity from being forced into the mountain, and then pop up, out of the hole, into the next turn.

Early in my coaching career I learned the hard way we can’t train eccentric leg strength with exercises like front squats and back squats. These train primarily “concentric” strength – the strength it takes to press out of the bottom of the squat.

This plan uses our “Quadzilla Complex” to train your eccentric leg strength. The Quadzilla Complex is a more intense complex of lunges, jumping lunges and squat jumps – where I use loading – dumbbells – to maximize it’s effectiveness. There is a lot of loaded hopping and jumping in Quadzillas, causing the athlete to land under the force of loaded gravity, and rapidly slow their deceleration. In this way we train eccentric leg strength.

You’ll complete Quadzillas on Mondays and Thursdays in this plan and as you work through, the volume increases.

Beware …. eccentric leg strength training is intense and you’ll likely be quite sore. We give you Wednesday’s off in this plan to help with recovery.

The second specific fitness demand of alpine skiing is what I call “Leg Lactate Tolerance” – the “burn” you feel in your quads at the end of a long ski run or at the end of a full ski day.

This training plan deploys Touch/Jump/Touch Intervals on Tuesdays and Fridays to train your mind and body for this demand. Over the course of the plan, we increase the overall number of the intervals you complete, as well as increase the work interval and decrease the rest.

Third, alpine skiing demands solid rotational, anti-rotational and extension core strength.

This plan trains these also. On Monday’s and Thursdays, you’ll perform Scotty Bobs – an upper body strength exercise which has a solid rotational core component, and on Tuesdays and Fridays, you’ll perform a focused core circuit between sets of Touch/Jump/Touch intervals.

Here is your weekly schedule:

  • Monday: Quadzilla Complex, Scotty Bobs
  • Tuesday: Touch/Jump/Touch Intervals, Core
  • Wednesday: Total Rest
  • Thursday: Quadzilla Complex, Scotty Bobs
  • Friday: Touch/Jump/Touch Intervals, Core
  • Saturday: Total Rest or light recreation
  • Sunday: Total Rest or light recreation

The training sessions include a warm up, and are designed to be completed in 30 minutes. Work briskly, but not frantically through each day’s training.

Progression and focus are key to the design. Over the 4 weeks in this plan, we “progress” the volume of the Quadzilla Complex and Touch/Jump/Touch intervals you complete. Same thing, only harder.

This training program is specifically designed to be completed the 4 weeks directly before your ski season or ski vacation begins.

Overall, this training is efficiently designed to get you to the slopes sport-specifically fit, strong and stable – so you can get the most out of your turns at the beginning of the season, or enjoy your ski vacation to the fullest.

Unfamiliar Exercises?
Click our Exercise Page Link Here

Questions?
Please email me: rob@mtntactical.com

Required Equipment

Pair of Dumbbells:

Men - Pair of 20# Dumbbells
Women - Pair of 10# Dumbbells

Sample Training

MONDAY - WEEK 1
SESSION 1


Obj: Eccentric Leg Strength, Upper Body Strength
Warm Up:
3 Rounds




  • 5x In-Place Lunges

  • 5x Push Ups

  • 5x Sit Ups

  • Instep Stretch


Training:
(1) 6 Rounds




  • 2x Quadzilla Complex @ 10/20#

  • 2x Scotty Bobs @ 10/20#

  • Rest 60 Seconds


2x  Quadzilla Complex =




  • 2x In-place Lunge each leg w/ dumbbells (4x total)

  • 2x Jumping Lunge each leg w/dumbbells (4x Total)

  • 2x Jumping Lunge each leg without dumbbells (4x Total)

  • 4x Squat Jumps


****************


TUESDAY
SESSION 2
Obj: Leg Lactate Tolerance, Core


Warm Up:
3 Rounds




  • 8x Air Squats

  • 4x Squat Jumps

  • 8x Sit Ups

  • 4x Push Ups

  • Instep Stretch


Training:
(1) 5 Rounds




  • 15 Second Touch/Jump/Touch

  • 45 Second Rest


(2) 2 Rounds




  • 2x 1-Arm Weigthed Sit up @ 10/20# Dumbbell**

  • 5x Slashers @ 10/20# Dumbbell

  • 10x Good Mornings @ 10/20# Dumbbell held to Chest

  • ** 2x 1-Arm Weighted Sit up  = 2x Each Arm, 4x Total


(3) 5 Rounds




  • 15 Second Touch/Jump/Touch

  • 45 Second Rest


**************

WEDNESDAY

SESSION 3 

Total Rest

*************

THURSDAY

Obj: Eccentric Leg Strength, Upper Body Strength

Warm Up:

3 Rounds

  • 5x In-Place Lunges

  • 5x Push Ups

  • 5x Sit Ups

  • Instep Stretch


Training:

(1) 6 Rounds

  • 2x Quadzilla Complex @ 10/20#

  • 2x Scotty Bobs @ 10/20#

  • Rest 60 Seconds


2x  Quadzilla Complex = 

  • 2x In-place Lunge each leg w/ dumbbells (4x total)

  • 2x Jumping Lunge each leg w/dumbbells (4x Total)

  • 2x Jumping Lunge each leg without dumbbells (4x Total)

  • 4x Squat Jumps


**************

FRIDAY

SESSION 5

Obj: Leg Lactate Tolerance, Core

Warm Up:

3 Rounds

  • 8x Air Squats

  • 4x Squat Jumps

  • 8x Sit Ups

  • 4x Push Ups

  • Instep Stretch


Training:

(1) 5 Rounds

  • 15 Second Touch/Jump/Touch

  • 45 Second Rest


(2) 2 Rounds

  • 2x 1-Arm Weigthed Sit up @ 10/20# Dumbbell**

  • 5x Slashers @ 10/20# Dumbbell

  • 10x Good Mornings @ 10/20# Dumbbell held to Chest


** 2x 1-Arm Weighted Sit up  = 2x Each Arm, 4x Total

(3) 5 Rounds

  • 15 Second Touch/Jump/Touch

  • 45 Second Rest

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To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

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Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

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MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

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Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
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As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

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2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

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