7-Week training program is specifically designed to efficiently and effectively prepare athletes for lift-assisted alpine skiing.
This is Version 4 of our Dryland Ski Training Plan – updated in November 2016.
Complete this program the 7 weeks directly before your ski trip or season. Week 7 is an assessment/unload week.
- Build the eccentric strength and strength endurance in your legs to prepare you for the eccentric loading which occurs during alpine 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 your lower body connective tissue, landing mechanics, hamstring strength an overall stability to help protect your knees from injury during the ski season.
TRAINING PROGRAM DESCRIPTION
This is a progressive, very intense, 6-week, gym-based training program. You will train 4 days/week for a total of 24 training sessions. The intention is that Monday through Thursday are are training days. Friday, Saturday and Sunday are rest days.
This training program is designed to be completed in any commercial gym, with basic equipment. None of the exercises or routines described here are complicated, nor are they easy.
PROGRESSING THROUGH THE PROGRAM
This training program is set up to be completed sequentially. Exercises and volumes build as it progresses, so don’t skip around. Start at the beginning and follow the sessions in order.
Again, we are assuming a 4x day/week training schedule. Try not to train on the weekends.
If you are doing the program Monday through Thursday, here is what your schedule will look like:
- Monday – Touch/Jump/Touch with Box Intervals, Barbell Strenth Training
- Tuesday – Quadzilla Complex, Chassis Integrity Training, Touch/Jump/Touch Intervals
- Wednesday – Touch/Jump/Touch with Box Intervals, Barbell Strenth Training
- Thursday – Quadzilla Complex, Chassis Integrity Training, Touch/Jump/Touch Intervals
How long should the training sessions take?
Generally around 60 minutes, though near the end of the program, training sessions may take up to 75 minutes.
What if I can’t keep up the Monday to Thursday Training Schedule?
The days you train are not as important as completing the training sessions sequentially and taking 3 full day’s rest between weeks.
What if I can’t complete the exercises using the prescribed loads?
Drop, or “scale” the load or weight as necessary to meet the prescribed number of reps. For example, if the training session calls for 6x Sandbag Cleans with 60# and this is too, heavy, drop down to 40#, – whatever is required, to get 6 reps.
What if I’ve never training in a gym before?
This training program is going to be quite an adventure in athletic training for you! Monday and Wednesday’s strength work is built primarily around classic front squat and hinge lift barbell exercises. These are not complicated exercises, but they can be awkward at first. If needed, you can seek exercise instruction from a local coach or personal trainer. You can also teach yourself these exercises by being patient, using lighter weights, and sticking with it. Practice helps! There are many web-based sites and resources to find information on performing these common exercises. You’re not helpless. Be resourceful.
What about exercises unique to MTI?
Unfamiliar exercises can be found at: http://mtntactical.com/category/exercises/
What equipment do I need?
Fully Equipped gym including barbells, plates, squats racks, dumbbells. 14-16″ Box or step for touch/jump/touch intervals. 60# & 80# sandbag (men). 60 & 40# Sandbag (women).
What about my diet?
Eating well does not take rocket science. It takes discipline. Here are our recommended diet guidelines:
6 days/week – eat as much meat, vegetables, fruit, seeds and nuts as you want – no restriction. Drink only water, coffee or tea. Do not eat bread, pasta, or grain of any kind, no potatoes, corn or other starchy vegetables. No sugar, candy, soda or alcohol.
1 day/week – cheat like a mother. Eat/drink anything you want.
What about supplements?
Optional: Drink a whey protein shake 15 minutes before, and 15 minutes after training.
What if I have more questions?