Backcountry Ski Pre-Season Training Program

$59.00

• 7-Week Plan specifically for backcountry and sidecountry skiing
• Trains uphill skinning fitness, downhill skiing strength, stamina, core and general fitness
• Limited equipment training plan
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

This intense, limited equipment, 7-week training program is designed to prepare athletes for backcountry and side country skiing. It models the training program we give to our professional mountain guides recreational backcountry skiers here in Jackson, Wy. This program is designed to be completed the 7 weeks directly before your backcountry ski season begins. Week 7 the plan is an assessment/taper/unload week.

You’ll train 5 days/week for 7 weeks – a total of 35x training sessions.

This is Version 3 of the plan, updated December 2017.

Program Goals:
– Build the eccentric strength and strength endurance in your legs to prepare you for the eccentric loading which occurs during downhill skiing.
– Build the lactate tolerance and recovery in your legs so you can ski harder longer, and recover quicker during stops or between runs.
– Build your core/midsection strength and overall strength to add stability during skiing and increase overall durability
– Build upper body strength and strength endurance for overall and shoulder durability – especially for hard falls
– Build your backcountry skiing stamina so you’ll be able to go hard all day, and recover to do it again the next day
– Build your skinning and general endurance

Chart below outlines the fitness demand being trained, exercise used to train it and end of cycle goal: 

Program Design:

As designed, the cycle is 7 weeks long, with 3x assessments at Weeks 1, 3 and 7:

(1) Sport-Specific Work Capacity Assessment – 90 Second Touch/Jump/Touch to Box for Reps

(2) Backcountry Ski Stamina Assessment 

30 Minute AMRAP wearing 25# Weight Vest or Pack:

4x In-Place Lunges

20x Step Ups (16″ Bench)

4x 25m Shuttles

(3) General Endurance Assessment – 5 Mile Run for Time

 

Here is the weekly schedule: 

Mon: Eccentric Leg Strength (Quadzilla), Posterior Chain Strength Upper Body Strength, Leg Lactate Tolerance (Touch/Jump/Touch)
Tue: Backcountry Ski Endurance (Lunge, Step up, Shuttle Circuit), Chassis Integrity (ART)
Wed:Eccentric Leg Strength (Quadzilla), Posterior Chain Strength, Upper Body Strength, Leg Lactate Tolerance (Touch/Jump/Touch)
Thur: Uphill Endurance (Step Ups), Chassis Integrity (Low Back)
Fri: General Endurance  – moderate paced distance run up to 8 miles.

REQUIRED EQUIPMENT

This is a limited equipment training plan. The following equipment is required:

  • Pair of dumbbells, 15# (pound) for women, and 25# for men
  • Sandbag – 40# for women, 60# for men
  • 25# Backpack
  • Stopwatch with interval timer and/or wall clock with second hand
  • Foam Roller
  • 12-18″ Box or bench for Step Ups and Touch/Jump/Touch to Box intervals

COMMON QUESTIONS

What Equipment is Required?

This is a limited equipment training plan. The following equipment is required:

  • Pair of dumbbells, 15# (pound) for women, and 25# for men
  • Sandbag – 40# for women, 60# for men
  • 25# Backpack
  • Stopwatch with interval timer and/or wall clock with second hand
  • Foam Roller
  • 12-18″ Box or bench for Step Ups and Touch/Jump/Touch to Box intervals

What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session,  do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.

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 can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

How do I access the plan? Pdf? Online?
Plan access is online, via username and password.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

What does 15/25# mean? What about 40/60#?
15 pound dumbbells for women, 25 pound dumbbells for men.
40 pound sandbag for women, 60 pound sandbag for men.

What does “6x Scotty Bobs @ 15/25#” mean?
6x = the number of reps. Six reps.
“Scotty Bobs” is the exercise
“@ 15/25#” is the loading. 15 pound dumbbells for women, 25 pound dumbbells for men.

Can I see a sample of the training in the plan before purchase?
Yes – click the “Sample Training” tab above to see the entire first week of programming in the plan. You are encouraged to complete this before purchase to be sure the programming is right for you.

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

Required Equipment



  • This is a limited equipment training plan. The following equipment is required:




    • Pair of dumbbells, 15# (pound) for women, and 25# for men

    • Sandbag - 40# for women, 60# for men

    • 25# Backpack

    • Stopwatch with interval timer and/or wall clock with second hand

    • Foam Roller

    • 12-18" Box or bench for Step Ups and Touch/Jump/Touch to Box intervals



Sample Training

Below is the entire Week 1 from the training plan:


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

MONDAY
SESSION 1
Obj: Strength, Leg Lactate Tolerance


Warm Up:


3 Rounds




Training:


(1) Max Reps Touch/Jump/Touch to Box in 90 Seconds


RECORD RESULTS


(2) 6 Rounds




Hip Flexor Stretch


(3) 10 Rounds




(4) Foam Roll Complex


Notes:


Part (1) This is an assessment. We use a 15" box for this exercise at MTI - but you can use any box 12-18" high. Set a countdown timer for 90 seconds and go as hard as possible. Each time your feet touch the top of the box = 1 rep. This is a difficult effort - it's okay to stop and rest, and then continue. Just work the entire 90 second time period. Our "Lab Rats" ranged between 32 and 61 reps on this initial assessment.


Part (2): 15/25# = women use 15 pound dumbbells, and men use 25 pound dumbbells.


Part (3): Set an interval timer or use the second hand on a wall clock. Work for 10 seconds, rest for 50 seconds. Repeat for 10 rounds - or 10 minutes total.


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

TUESDAY
SESSION 2
Obj: BC Ski Stamina, Chassis Integrity


Warm Up:


3 Rounds




Training:


(1) 30 Minute AMRAP wearing 25# Backpack




RECORD RESULTS


(2) 15 Minute Grind




(3) Foam Roll Complex


Notes:


Part (1): AMRAP = As Many Rounds as Possible. Set a countdown timer for 30 minutes and storm through this circuit as many times as possible in the 30 minute time limit. Each "round" through the circuit = 1 rep. Record your final number of rounds. Record only full rounds completed.


At MTI we use a 17" high bench for step ups. You can use any box or step 12-18" high. Just use the same height box for every step up effort.


Part (2): "Grind" = work through this circuit steadily, not frantically, for the full 15 minutes.


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

WEDNESDAY
SESSION 3
Obj: Strength, Leg Lactate Tolerance


Warm Up:


3 Rounds




Training:


(1) 10 Rounds




(2) 5 Rounds




(3) 6 Rounds




(4) 10 Rounds




(5) Foam Roll Complex


Notes:


This is an intense training session - note you'll do Touch/Jump/Touch Intervals to a box both at the beginning, and end of the training session.


 

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

THURSDAY
SESSION 4
Obj: Uphill Endurance, Chassis Integrity


Training:


(1) 700x Step Ups wearing 25#  Backpack, Moderate Pace


"Moderate" = Comfortable but not easy


Training:


(2) 15 Minute Grind




(3) Foam Roll Complex


Notes:


No warm up today - move right into the step ups. At MTI we use a 17" high box/step for step ups. You can use any box or step 12-18" high. Just use the same height box for every step up effort.


 

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

FRIDAY
SESSION 5
Obj: Endurance


Training:


(1) Run 5 Miles for Time


RECORD FINISH TIME


 

Notes:


This is an assessment. Run 5 miles as fast as possible.


 
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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.

5) Field Proven

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
Yes. Click HERE.

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?
All programming is online. Access is via a username and password.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
No, but our site, and the programming, is mobile responsive.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
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?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

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

The training plan is great. I am an emergency doctor/search and rescue volunteer in Everett, Washington, an avid backcountry skier training for a trip to Hokkaido in January, and I am 5 months pregnant. The program is perfect for getting me in uphill shape and keeping my kinesthetic senses intact as I gain midsection weight. I have spent some great days on Rainier with much less quad fatigue than at the start of past seasons. I did the first version of this program a few years ago and really enjoyed it and find V2 even better. The structure is straightforward and easy to follow. Plus, it seems like great early training for labor and delivery, which I presume will be a 20 hour grind of full leg blasters. I spend most of the rest of the year doing the goddess base programming to get me ready for summer climbing and spring/fall trail running. You guys do a great job. I really appreciate having Mtn Athlete as an option since my schedule is far too variable to attend traditional group training sessions and get out in the mountains.

:::::::::::::::::::::::::::::::::::::::::::::::::::::::::

Firstly a big thank you just back from a fantastic weeks skiing hut to hut in the Grand Paradiso national park. It's the first time I've trained ski "fitness" rather than ski "technique"(just going skiing basically). Wow what a difference!

:::::::::::::::::::::::::::::::::::::::::::::::::::::::::


I did the BC ski program then started the AMGA ski guide program although I only did the first 3 weeks, all I could fit in before the trip. I did my "skinning" on a nordic track machine which seemed to work really well.




Thanks, - R


:::::::::::::::::::::::::::::::::::::::::::::::::::::::::

I just returned from a fantastic trip with 4 other women on which we climbed and skied Mt. Elbrus in Russia. On the advice of my daughter, who lives in Jackson, I followed your backcountry ski training program to train for this adventure.  I've been weight training on my own for over 30 years, but have never had a trainer or followed a regimented program. Let me tell you that your program was fantastic!  I was motivated, got a feeling of accomplishment after every workout and felt great every step of the way on Elbrus.  Even with the slight modifications I made in some of the exercises to protect my aging knees, the program has brought me to a new level of fitness.  --N
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