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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1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

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.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI's programming is not "re-tread" bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We've built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.

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Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI's library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

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.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We've developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

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. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we've taken and answered dozens of questions weekly from mountain and tactical athletes. We've saved these individual Q&A's and now thousands are archived on our site.

We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.

- Rob Shaul, Founder

 


All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.


 

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.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

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.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

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

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
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Is it true you guarantee your stuff works?
Yes. 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.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I chose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a subscription, how do I access the programming?
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You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
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If you add new plans or update existing plans after I subscribe will I have access to them?
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What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.
You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

Testimonials

"Just have to say, I started to dread Quadzilla complexes as I progressed in the Dryland Ski training, but holy shiitakes! I have never felt so strong on the mountain! You really helped elevate my skiing experience and I’ve been telling everyone I know who enjoys skiing about this program. Now I embrace the Quadzillas!  My husband has been using your programs for years and finally convinced me last year to start. Not going to lie, I was intimidated at first even with some CrossFit experience, but I’m so glad I started because I haven’t been able to experience such improvement in strength and endurance that carries over so well in my every day life and outdoor adventures. He’s happy too, since it’s a rare occasion when I admit he’s right. ;)  Thanks again for your awesome customer service, recommendations and all the work you guys do!!"
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