Dryland Skiing Training Program

$59.00

• 7-Week Plan specifically for lift-assisted skiing
• Focus on eccentric leg strength, leg lactate tolerance and core strength
• Same programming used for professional FreeSkiers
• Intense, focused, effective
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

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.

Program Goals:

  • 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

REQUIRED EQUIPMENT

  • 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).

COMMON QUESTIONS

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

Required Equipment


  • 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).


 

Sample Training

SAMPLE TRAINING WEEK:

SESSION 1


Obj: Assessments, Leg Lactate Tolerance


Warm Up: 4 Rounds




  • 4x Touch/Jump/Touch with 15” Box**

  • 5x Hand Release Push Ups

  • 5x EO’s

  • Instep Stretch


T/J/T - 1x rep = each time your feet touch the box.


Training:


(1) Touch Jump Touch with 15” Box




  • Max Reps in 60 Seconds (1x = every time feet touch the box)


(2) Work up to 1RM Hinge Lift


(3) Work up to 1RM Bench Press


(4) Work up to 1RM Front Squat


RECORD RESULTS


(5) 10 Rounds




  • 10 Sec Touch/Jump/Touch with 15” box

  • 50 Sec Rest


(6) Foam Roll Legs/Low Back


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


SESSION 2


Obj: Eccentric Leg Strength, Chassis Integrity


Warm Up: 4 Rounds




  • 4 Square Drill

  • 5x Hand Release Push Ups

  • 5x Walking Lunge

  • 5x EO’s

  • Instep Stretch


Training:


(1) 6 Rounds




  • 3x Quadzilla Complex @ 15/25#

  • 3x Scotty Bobs @ 15/25#

  • 60 Second Rest


(3) 15 Minute Grind




  • 6x Sandbag Getup @ 40/60#

  • 3x Sandbag Keg Lift @ 40/60#

  • 3x Kneeling Plate Half-moon @ 25/35#

  • 10/10 Standing Founder


(3) 3 Rounds




  • 10x 1-Leg Poor Man’s Leg Curl

  • Foam Roll Quads/Low Back


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


SESSION 3


Obj: Leg Lactate Tolerance, Strength


Warm Up: 3 Rounds




  • 5x Front Squat @ 45/75#

  • 4 Square Drill

  • 5x Hand Release Push Ups

  • 5x EO’s

  • Instep Stretch


Training:

(1) 10 Rounds




  • 10 Sec Touch/Jump/Touch with 15” box

  • 50 Sec Rest


(2) 6 Rounds




  • 3x Front Squat (See loading below)

  • 2/5x Pull Ups

  • Hip Flexor Stretch


Front Squat Loading:


                Round   Load


                1           50% 1RM

                2           60% 1RM

                3           70% 1RM

                4-6        85% 1RM

(3) 6 Rounds




  • 3x Hinge Lift (See loading below)

  • 5x Kneeling Curl To Press - increase load each round until 5x is hard, but doable

  • Foam Roll Hip Flexors


Hinge Lift Loading:


         Round   Load


         1           50% 1RM

         2           60% 1RM

         3           70% 1RM

         4-6        85% 1RM


(4) 10 Rounds




  • 15 Sec Touch/Jump/Touch with 15” box

  • 45 Sec Rest


(5) Foam Roll Legs/Low Back


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


SESSION 4


Obj: Eccentric Leg Strength, Chassis Integrity


Warm Up: 4 Rounds




  • 4 Square Drill

  • 5x Hand Release Push Ups

  • 5x Walking Lunge

  • 5x EO’s

  • Instep Stretch


Training:


(1) 6 Rounds




  • 3x Quadzilla Complex @ 15/25#

  • 3x Scotty Bobs @ 15/25#

  • 60 Second Rest


(3) 15 Minute Grind




  • 6x Sandbag Toss & Chase @ 40/60#

  • 5x Kneeling Slasher to Halo @ 8/12kg

  • 5x 1-Sided Dead Lift @ 15/25#

  • 10x Good Morning @ 45#


(3) 3 Rounds




  • 10x 1-Leg Poor Man’s Leg Curl

  • Foam Roll Quads/Low Back

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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

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.

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.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

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

Testimonials

Rob, Back in October I did the Dry land ski training program which was awesome, I had a great year highlighted by a trip to Colorado where I skied 6 days in a row, charging all day long. Thanks. --J

Thank you for this program. I used to compete in the IFSA comps, coached the Winter Park Juniors and now patrol at Vail. I use this program for injury-prevention as well as to further enhance my working ability and skiing. I cannot sell this program enough to my friends and co-workers (though most of my co-workers are old crumudgens who are stuck in their own ways). My strength has improved dramatically with each training session. My injury recovery time is almost nothing (I had an old knee injury resurface last winter and was back within the week), and my general fitness is the best it has ever been. I trail-run on my lunch breaks at work in the summer, on the hill and have never been able to run as far, as fast or enjoy myself as much as I do since starting Mountain Athlete. Gym-wise, my bench has gone from a 135# 3rep max to a 180# 4rep max (I have never been able to bench my weight, let alone more), and my squats are now up 50#, my cleans are up 30# and my sprints are faster than ever. My job requires everything from skiing hard, fast and safely, to carrying everything heavy on skis or in boots, to hiking, to running rigs in the winter and I am stronger than most of my co-workers, even at 168# of personal weight.  Thank you again.  --J
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This Plan is one of 200+ plans included in the Athlete's Subscription.