Mountain Sledding Training Plan

$59.00

  • Intense, 6-Week, 5 Day/Week Training Plan specifically designed to prepare snowmobile athletes for a hard Mountain Sledding Season
  • Plan trains the major fitness demands of mountain sledding including grip strength, lower body strength and strength endurance, upper body strength and strength endurance, intense work capacity for top marking and long, multi-modal endurance for long mountain sledding days
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Product Description

This 6-week, 5 day/week training plan is sport-specifically designed to prepare snowmobile athletes for the mountain sledding season by specifically addressing these fitness demands.

This plan is designed to be completed the 6 weeks directly before your mountain sledding season begins.

Program Goals

  • Build Lower Body Strength and strength endurance for shifting weight back and forth across the seat, as well as digging out and lifting stuck sleds.
  • Build Grip Strength and grip strength endurance for long days working the throttle and handle bars.
  • Build All around mid-section strength and strength endurance, especially isometric, rotational and extension strength.
  • Build Upper body strength and strength endurance with a single limb and rotational component.
  • Build Multi-modal work capacity for intense top marking efforts.
  • Build Multi-modal endurance for dawn to dusk days of mountain sledding.

Program Description
This is a  progressive, very intense, 6-week,  gym-based training program. You will train 5 days/week for a total of 30 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 any commercial gym, with basic equipment. The only unique piece of equipment needed to complete the program is a sandbag. Men will need a 60 pound sandbag, and women will need a 40 pound sandbag.

Here is the Weekly Schedule:

  • Monday: Leg Strength, Strength Endurance, Upper Body Press/Pull Strength Endurance, Chassis Integrity (mid-section strength)
  • Tuesday: Grip Strength, Gym-Based Endurance
  • Wednesday: Total Body Strength
  • Thursday: Leg Strength, Strength Endurance, Upper Body Press/Pull Strength Endurance, Chassis Integrity (mid-section strength)
  • Friday: Grip Strength, Multi-Modal Work Capacity

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 Friday Training Schedule?
The days you train are not as important as completing the training sessions sequentially and taking 2 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 5x Bench Press @ 135# and this is too, heavy, drop down to 115#, – or whatever is required, to get 5 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! Wednesday’s strength work is built primarily around classic 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 bench for hippity hops and step ups and a Sandbag:  60# for men. 40# Sandbag for 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.

Required Equipment

Fully Equipped gym including barbells, plates, squats racks, dumbbells. 14-16" Box or bench for hippity hops and step ups and a Sandbag:  60# for men. 40# Sandbag for women.

Sample Training

MONDAY
SESSION 1
Obj: Lunging Strength, Strength Endurance, Upper Body Push/Pull Endurance, Chassis Integrity

Warm Up:
3 Rounds
5x Walking Lunge
5x Kettlebell Floor Press @ 15/25# Dumbbells
5x Renegade Row @ 15/25#
Instep Stretch

Training:

(1) 6 Rounds
5x Walking Lunge with Dumbbells/Kettlebells  - increase load each round until 5x is hard, but doable
Pigeon Stretch

(2) Max Reps in 60 Seconds Kettlebell Floor Press @ 25/35# Dumbbells

RECORD REPS

(3) Max Reps in 60 Seconds Renegade Row @ 25/35# Dumbbells

RECORD REPS

(4) 4 Rounds
30% Kettlebell Floor Press Reps @ 25/35# Dumbbells
30% Renegade Row Reps @ 25/35# Dumbbells
Lat + Pec Stretch

(5) 10 Rounds
20 Second Hippity Hop
10 Second Ski Tuck Hold
30 Second Rest

(6) 15 Minute Grind ....
5x Cauldron @ 15/25#
10x Slasher @ 12/16kg
5x Sandbag Toss and Chase @ 40/60# Sandbag

"Grind" = work briskly, not frantically through this circuit for 15 minutes.

(6) Foam Roll Legs, Low Back

Note: 

Parts (2) and (3) - go as hard and as fast as possible. Stop and rest if needed, but keep working for the entire 60 second interval. Record your final reps. To calculate today's reps for Part (4).

Example:
You scored 33 Kettlebell Floor Press Reps during the assessment
33 X .3 = 9.9 or 10 (round up)

 

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TUESDAY
SESSION 2
Obj: Grip Strength, Gym Based Endurance

Warm Up:
3 Rounds
10x Goblet Squat @ 25#
10x Hand Release Push Ups
10x Sit Ups
Instep Stretch

Training: 

(1) 8 Rounds
60 Second Farmer's Carry @ 55/75# Dumbbells
Rest 30 Seconds

(2) 30 Minute Grind ....
5x Sandbag Getup @ 40/60#
3x Scotty Bobs @ 15/25# Dumbbells
30x Step Ups @ 16"

"Grind" = work briskly, not frantically through this circuit for 30 minutes.

(3) 2 Rounds
Hip Flexor Stretch
Instep Stretch
Pigeon Stretch
Lat + Pec Stretch

 

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

 

WEDNESDAY
SESSION 3
Obj: Strength

Warm Up:
3 Rounds
Barbell Complex @ 45/65#
6x Push Ups
Instep Stretch

Training:

(1) 8 Rounds
3x Back Squat - increase load each round until 3x is Hard, but Doable
Hip Flexor Stretch

(2) 6 Rounds
5x Bench Press -  - increase load each round until 5x is Hard, but Doable, then immediately ...
2x Clapping Push Ups
5x Shoulder Dislocate

(3) 6 Rounds
4x Thruster - increase load each round until 4x is hard, but doable
2x Tarzan Pull Ups
Foam Roll Low Back

 

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THURSDAY
SESSION 4
Obj: Lunging Strength, Strength Endurance, Upper Body Push/Pull Endurance, Chassis Integrity

Warm Up:
3 Rounds
5x Walking Lunge
5x Kettlebell Floor Press @ 15/25# Dumbbells
5x Renegade Row @ 15/25#
Instep Stretch

Training:

(1) 6 Rounds
5x Walking Lunge with Dumbbells/Kettlebells  - increase load each round until 5x is hard, but doable
Pigeon Stretch

(2) 6 Rounds
30% Kettlebell Floor Press @ 25/35# Dumbbells based on SESSION 1 Assessment
30% Renegade Row @ 25/35# Dumbbells based on SESSION 1 Assessment
Lat + Pec Stretch

(3) 10 Rounds
20 Second Hippity Hop
10 Second Ski Tuck Hold
30 Second Rest

(4) 15 Minute Grind ....
5x 1-Sided Dead Lift  @ 15/25#
5x Kneeling Slasher to Halo @ 12/16kg
5x Sandbag Getup @ 40/60# Sandbag (Alternate shoulders each round)

"Grind" = work briskly, not frantically through this circuit for 15 minutes.

(4) Foam Roll Legs, Low Back

Note:

To calculate today's reps for Part (2).

Example:
You scored 33 Kettlebell Floor Press Reps on SESSION 1.
33 X .3 = 9.9 or 10 (round up)
Today, do 10x Kettlebell Floor Press each round during part (2). Use the same method to determine your reps for the Renegade Rows.

 

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FRIDAY
SESSION 5
Obj: Grip Strength, Work Capacity, Chassis Integrity (low back)


Warm Up:
3 Rounds
10x Goblet Squat @ 25#
5x Scotty Bobs @ 15/25# Dumbbells
10x Sit Ups
Instep Stretch

Training: 

(1) Gi Grip Strength Assessment

RECORD RESULTS

(2) 4 Rounds
30% Gi Grip Strength Assessment Total
Rest 45 Seconds

(3) 8 Rounds
5x Power Clean + Push Press @ 65/95#
8x 40-Foot Shuttles
Rest 15 Seconds

Sprint to the rest each round

(3) 10 Minute Grind
15/15 Standing Founder
10x Good Morning @ 45#
15/15 Kneeling Founder
10x Swings @ 12/16kg

(4) 2 Rounds
Hip Flexor Stretch
Instep Stretch
Pigeon Stretch
Lat + Pec Stretch

 

 

 

 

 
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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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This Plan is one of 200+ plans included in the Athlete's Subscription.