This 12-week ski training program contains workouts for skiing and is specifically designed to maintain ski fitness during the ski season for mountain professionals (ski guides, ski patrollers) and weekend warriors.
This is Version 2 of the plan, Updated in December 2019
This program trains athletes 2-3 days/week, over 12 weeks. It contains 36 total training sessions and workouts for skiing. The program is designed for both Ski Professionals, who work on the ski hill 5-6 days/week, and Weekend Warriors, who hammer the slopes on Saturday and Sunday. For both types of athletes, Mondays and Fridays are rest days.
We recommend Ski Professionals train two days/week, Tuesdays and Thursdays. The training sessions for both days focus on total body strength including core strength. The focus is aimed at correcting ski-driven strength imbalances, and overall durability.
We recommend Weekend Warriors train 3 days/week: Tuesday, Wednesday, and Thursday. Weekend Warriors will complete the same Tuesday and Thursday training sessions as Ski Professionals, but on Wednesdays, we hammer your legs and lungs with intense eccentric strength training (leg blasters) and leg-based lactate threshold work. The goal is to maintain and build upon your ski fitness for the weekends. Ski Professionals are skiing all week, and don’t need this extra work.
Weekly Schedule
- Monday – Rest Day
- Tuesday – Strength, Chassis Integrity (All Athletes)
- Wednesday – Eccentric Leg Strength, Leg Lactate Threshold Training (Weekend Warriors)
- Thursday – Strength, Chassis Integrity (All Athletes)
- Friday – Rest Day
- Saturday – Ski!!
- Sunday – Ski!!
Common Questions
How long should the training sessions take?
40-50 minutes
What if I can’t keep up the Tuesday through Thursday Training Schedule?
For ski professionals, depending upon your schedule, aim to get in 2 strength/chassis integrity days per week – the days’ don’t matter.
For weekend warriors, If needed, it’s okay to train on Mondays, but don’t train on Fridays. Use Friday’s as a rest day to prepare for Saturday on the slopes, even if this means you just complete 1 or 2 training sessions that week.
What does “15/25#” mean? How about “2/5x”?
15/25# = women use 15 pounds, men use 25 pounds
2/5x = women do 2 reps, men do 5 reps.
What equipment is needed to complete this 12 week ski training program?
- Fully-equipped gym to complete the plan, including barbells, plates, dumbbells and/or kettlebells, 20” plyo box, pull up bar, etc.
- Sandbag – women will need a 40# sandbag, and men a 60# sandbag
- Countdown interval timer – smartphone will work
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
- Fully-equipped gym to complete the plan, including barbells, plates, dumbbells and/or kettlebells, 20” plyo box, pull up bar, etc.
- Sandbag - women will need a 40# sandbag, and men a 60# sandbag. You can purchase one by clicking here.
- Countdown interval timer - smartphone will work
Below is the First Week from this Training Plan:
MONDAY
SESSION 1
REST DAY
******************************
TUESDAY
SESSION 2
Obj: Strength, Chassis Integrity
Warm Up:
3 Rounds
10x Goblet Squat @ 12kg
Training:
(1) 5 Rounds
5x Walking Lunge - increase load each round until 5x is hard but doable
8x Kneeling Curl to Press - - increase load each round until 8x is hard but doable
3/6x Chin Ups
(2) 12 Minute Grind ...
5x Sandbag Getup @ 40/60#
5x Kneeling Plate Half Moon @ 25/35#
10x Sandbag Good Morning @ 40/60#
"Grind" = work steadily, not frantically through the exercises in this circuit for the prescribed number of rounds or time
(3) Foam Roll Legs/Low Back
******************************
WEDNESDAY
SESSION 3 - Weekend Warrior Only
Obj: Eccentric Leg Strength, Leg Lactate Tolerance
Warm Up:
3 Rounds
10x Goblet Squat @ 12kg
Training:
(1) 8 Rounds
Rest 30 Seconds
(2) 10 Rounds ....
15 Second Box Jump @ 20"
30 Seconds Rest
(3) 3 Rounds
Foam Roll Hip Flexors, Quads
******************************
THURSDAY
SESSION 4
Obj: Strength, Chassis Integrity
Warm Up:
3 Rounds
10x Front Squat @ 45/65#
Training:
(1) 5 Rounds
5x Front Squat - increase load each round until 5x is hard but doable
5x Scotty Bobs @ 15/25#
(2) 12 Minute Grind ...
5x Sandbag Squat Thrust @ 40/60#
5x Keg Lift @ 40/60# Sandbag
10x Dumbbell/Kettlebell Hinge Lift @ 25/35##
"Grind" = work steadily, not frantically through the exercises in this circuit for the prescribed number of rounds or time
(3) 2 Rounds
Foam Roll Hip Flexors/Quads
******************************
FRIDAY
SESSION 5
REST DAY
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.
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 choose 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 plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website or Mobile App →IOS and Android.
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?
Yes, we do. Available for IOS and Android.
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 and Ruck Calculators are listed as exercises.
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