In-Season Skiing Maintenance Training Program

$39.00

• 12-Week Plan, 2-3 training days/week
• Designed to maintain gains made during the off-season while keeping you fresh to ski hard when you can
• Programming matches both ski professionals and weekend warriors
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

This training program is specifically designed to maintain ski fitness during the ski season for mountain professionals (ski guides, ski patrollers) and weekend warriors. This program trains athletes 2-3 days/week, over 12 weeks. It contains 36 total training sessions.

The program is designed for both both Ski Professionals, who work on the ski hill 5-6 days/week, and Weekend Warriors, who hammer the slopes on Saturday and Sunday. We recommend Ski Professionals train two days/week, Tuesdays and Thursdays. The training sessions for both days focus on strength maintenance for the “mountain chassis” (legs/core) and and durability. We recommend Weekend Warriors train 3 days/week: Tuesday, Wednesday and Thursday.

Weekly training schedule
Monday – Rest Day
       Tuesday – Strength Training + Durability in a Gym (All Athletes)
Wednesday – Eccentric Strength Maintenance, Leg Lactate Threshold Training
(Weekend Warriors)
      Thursday – Strength Training + Durability in a Gym (All Athletes)
            Friday – Rest Day
      Saturday – Ski!!
         Sunday – Ski!!

Required Equipment

You need a fully-equipped gym to complete the plan, including barbells, plates, dumbbells and/or kettlebells, 20” plyo box, pull up bar, etc.

Sample Training

SESSION 4 (Both)
Obj: Strength


Warm-up:
4 Rounds
6x Front Squat - 45/65#
6x Push Press - 45/65#
6x EOs
Instep Stretch

(1) 6 Rounds
3x Thruster - increase load rapidly each round until
hard but doable, then immediately ....
1x Burpee - explosive!
3x Shoulder Jackknives

(2) 5 Rounds
5x Bench Press - increase load rapidly each round
until hard but doable
3/5x Pull-ups
Hip Flexor Stretch

(3) 4 Rounds
5x Ankle to Bar
20/20 sec. Side Bridge
10x Seated Russian Twists - 25/35#
10x Good Mornings @ 45# barbell

(4) 3 Rounds
5x Kettlebell 1-leg Lift-8kg
10x Hamstring Hell
10x 1-leg Hip Bridge
30 sec. Foam Roll Right Quad
30 sec. Foam Roll Left Quad

******************************
SESSION 5 (Weekend Warriors Only)
Obj: Work Capacity

Warm-up:
4 Rounds
3x Lunges
6x Air Squats
12x Sit-ups
Instep Stretch

(1) 8 Rounds
Mini Leg Blasters
30 sec. Rest

(2) 4 Rounds
3/5x Pull-ups
5/7x Push-ups
7/9x Bench Dips

(3) 4 Rounds
30 sec. Double Horizontal Hop

20 sec. Skier Tuck Hold
30 sec. Box Jump - 20”
20 sec. Skier Tuck Hold
30 sec. Touch/Jump/Touch
60 sec. Rest


(4) 2 Rounds
20 Sec. Jane Fonda
Hip Flexor + Pigeon Stretch
5x Shoulder Dislocates

 
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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

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