Backcountry Ski Pre-Season Training Program

$59.00

  • 7-Week Plan specifically for backcountry and sidecountry skiing
  • Trains uphill skinning fitness, downhill skiing strength, stamina, core, and general fitness
  • Limited equipment training plan
  • Version 4 of the plan, updated April 2019
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

This intense, limited equipment, 7-week, 6 day/week training program is designed to prepare athletes for backcountry and side country skiing. It models the training program we give to our professional mountain guides recreational backcountry skiers here in Jackson, Wy. This program is designed to be completed the 7 weeks directly before your backcountry ski season begins. Week 7 the plan is an assessment/taper/unload week.

You’ll train 6 days/week for 7 weeks – a total of 42x training sessions.

This is Version 4 of the plan, updated April 2019.

PROGRAM GOALS

  • Build the eccentric strength and strength endurance in your legs to prepare you for the eccentric loading which occurs during downhill 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 upper body strength and strength endurance for overall and shoulder durability – especially for hard falls
  • Build your backcountry skiing stamina so you’ll be able to go hard all day, and recover to do it again the next day
  • Build your skinning and general endurance

 

The chart below outlines the fitness demand being trained, exercise used to train it and end of cycle goal:

 

WEEKLY SCHEDULE

  • Mon: Eccentric Leg Strength (Leg Blasters), Uphill Endurance (Step Ups)
  • Tue: Leg Lactate Tolerance (Touch/Jump/Touch to Box), Upper Body Strength, Chassis Integrity (ART)
  • Wed: Eccentric Leg Strength (Quadzilla), Posterior Chain Strength, Upper Body Strength, Leg Lactate Tolerance (Touch/Jump/Touch)
  • Thur: Leg Lactate Tolerance (Touch/Jump/Touch to Box), Upper Body Strength, Chassis Integrity (Low Back)
  • Fri: Uphill Endurance  – Step Ups – up to 1,200x @ 25# backpack
  • Sat: General Endurance – Moderate Pace Run, 4-6 miles

REQUIRED EQUIPMENT

This is a limited equipment training plan. The following equipment is required:

  • Pair of dumbbells, 15# (pound) for female athletes, and 25# or male athletes.
  • Sandbag – 40# for female athletes, 60# or male athletes.
  • 25# Backpack
  • Stopwatch with interval timer and/or wall clock with second hand (Smartphone will work)
  • Foam Roller
  • 12-18″ Box or bench for Step Ups and Touch/Jump/Touch to Box intervals

COMMON QUESTIONS

What Equipment is Required?
This is a limited equipment training plan. The following equipment is required:

  • Pair of dumbbells, 15# (pound) for women, and 25# for men
  • Sandbag – 40# for women, 60# for men
  • 25# Backpack
  • Stopwatch with interval timer and/or wall clock with second hand (Smartphone will work)
  • Foam Roller
  • 12-18″ Box or bench for Step Ups and Touch/Jump/Touch to Box intervals

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.

What does “15/25#” mean? What about “40/60#” and “3/6x Chin Ups” ?
15-pound dumbbells for female athletes, 25-pound dumbbells for male athletes.
40-pound sandbag for female athletes, 60-pound sandbag for male athletes.
3x Chin Ups for female athletes, 6x Chin Ups for male athletes

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.

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.

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.

What if I have more questions? Emailcoach@mtntactical.com

 

 

 

 

Required Equipment

This is a limited equipment training plan. The following equipment is required:




  • Pair of dumbbells, 15# (pound) for women, and 25# for men

  • Sandbag - 40# for women, 60# for men

  • 25# Backpack

  • Stopwatch with interval timer and/or wall clock with second hand

  • Foam Roller

  • 12-18" Box or bench for Step Ups and Touch/Jump/Touch to Box intervals

Sample Training

Below is the entire Week 1 from the training plan:


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

 

MONDAY 

SESSION 1

Obj: Eccentric Leg Strength, Uphill Endurance

Warm Up:

3 Rounds

10 Squats

5x Walking Lunges

5x Hand Release Push Ups

Instep Stretch

Training:

(1) 10 Rounds

Mini Leg Blaster

Rest 30 Seconds

(2) 300x Step Ups wearing 25# Backpack, Moderate Pace

“Moderate” = Comfortable but not easy.

(3) Foam Roll Complex

Comments:

Part (2): At MTI, we use a 17" bench for Step Ups -- but you can use any box  or bench 12-18" high.

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

 

TUESDAY

SESSION 2

Obj: Leg Lactate Tolerance, Upper Body Strength,  Chassis Integrity

Warm Up:

3 Rounds

10 Squats

5x Walking Lunges

10x Box Jumps @ 15-18” Box

5x Hand Release Push Ups

Instep Stretch

Training:

(1) 20 Rounds

10 Second Touch/Jump/Touch to Box

30 Second Rest

(2) 4 Round Grind …

5x Scotty Bob @ 15/25#

3/5x Pull Ups

15 2-Leg Poor Man's Leg Curl

(3) 4 Round Grind …

5x Backwards Sandbag Drag @ 40/60#

10x Kneeling Slasher @ 15/25# Dumbbell

5x Sandbag Clean & Press @ 40/60#

“Grind” = work steadily, not frantically

(4) 2 Rounds

Hip Flexor Stretch

Instep Stretch

Pigeon Stretch

Comments:

Part (1): Set a repeating interval timer or use the second hand on a wall clock. Work for 10 seconds, rest for 30 seconds. Repeat for 20 rounds. At MTI, we use our 17" step up benches for these Touch/Jump///Touch efforts - but you can use any box  or bench 12-18" high. Just use the same box/bench for the entire cycle.

Part (2): 15/25# = women use 15 pound dumbbells, and men use 25 pound dumbbells. 3/5x Pull Ups = women do 3x pull ups, men do 5x.

Part (3): 5x Backwards Sandbag Drag @ 40/60# = women use a 40# sandbag, men use a 60# Sandbag

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

 

WEDNESDAY

SESSION 3

Obj: Eccentric Leg Strength, Uphill Endurance

Warm Up:

3 Rounds

10 Squats

5x Walking Lunges

5x Hand Release Push Ups

Instep Stretch

Training:

(1) 10 Rounds

Mini Leg Blaster

Rest 30 Seconds

(2) 300x Step Ups wearing 25# Backpack, Moderate Pace

“Moderate” = Comfortable but not easy.

(3) Foam Roll Complex

Comments:

Part (2): At MTI, we use a 17" bench for Step Ups -- but you can use any box 12-18" high.

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

 

THURSDAY

SESSION 4

Obj: Leg Lactate Tolerance, Upper Body Strength,  Chassis Integrity

Warm Up:

3 Rounds

10 Squats

5x Walking Lunges

10x Box Jumps @ 15-18” Box

5x Hand Release Push Ups

Instep Stretch

Training:

(1) 20 Rounds

10 Second Touch/Jump/Touch to Box

30 Second Rest

(2) 4 Round Grind …

5x Scotty Bob @ 15/25#

3/5x Pull Ups

15 2-Leg Poor Man's Leg Curl

(3) 4 Round Grind …

15/15 Standing Founder

10x Sandbag Good Morning @ 40/60#

15/15 Kneeling Founder

“Grind” = work steadily, not frantically

(4) 2 Rounds

Hip Flexor Stretch

Instep Stretch

Pigeon Stretch

Comments:

Part (1): Set a repeating interval timer or use the second hand on a wall clock. Work for 10 seconds, rest for 30 seconds. Repeat for 20 rounds. At MTI, we use our 17" step up benches for these Touch/Jump///Touch efforts - but you can use any box  or bench 12-18" high. Just use the same box/bench for the entire cycle.

Part (2): 15/25# = women use 15 pound dumbbells, and men use 25 pound dumbbells. 3/5x Pull Ups = women do 3x pull ups, men do 5x.

Part (3): 10x Sandbag Good Morning @ 40/60# = women use a 40# sandbag, men use a 60# Sandbag

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

 

FRIDAY

SESSION 5

Obj: Uphill Endurance

Training:

(1) 600x Step Ups wearing 25#  Backpack, Moderate Pace

"Moderate" = Comfortable but not easy

(2) Foam Roll Complex

Comments:

No warm up today, move right into the step ups.

At MTI, we use a 17" bench for Step Ups -- but you can use any box or bench 12-18" high.

 
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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.


 

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

COMMON QUESTIONS:

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

Testimonials


"I just returned from 2 weeks of backcountry skiing in Lech/Austria. I went with a group of up to 10 skiers led by a guide from the Skischule Lech. Skiing was mostly lift-assisted but with some skinning on two or three days. We skied every day from 9.30 am to 2.00 pm, followed by lunch.


The combination of Bodyweight Foundation Plan and Backcountry Ski Training Plan was a very effective way for me to prepare for these demanding off-piste days. Despite being one of the oldest in the group (on some days the oldest) at 50 years of age, I was among the fittest with more than sufficient strength in my legs and core as well as very good stamina and endurance. I highly recommend the program, it addresses the different demands of backcountry skiing really well. The assessment in several disciplines at the beginning, the middle and the end of the program are motivating and it was very satisfying to see the improvements in all of the areas.


I work out at home and don’t use barbells, so I was glad to see that the revised version of the program requires a limited amount of equipment.


I followed the program mostly as prescribed but did a few changes, in particular:

- Intensity: with a demanding investment banking job and a family with two kids I knew I would not be able to work out 5 times a week every week, so I stretched the program from 7 to 10 weeks;

- I replaced the Quadzilla Complex with Leg Blasters. I did this because the latter felt more comfortable with my knees (I had a torn meniscus in both knees over the last 15 months), but also because it had been an ambition for me for a while to work up to five full leg blasters (having worked up to 10 mini leg blasters before starting the program) and I’m proud to say I got there as planned! I added your pullup and pushup improvement program to compensate for not doing the Scotty Bobs.


The Touch-Jump-Touch exercise was a great preparation. It started gently but became super tough in the end. I increased my max. by 25% between the beginning and the end of the program.

Stepups were a grind but I did them as prescribed, counting up to 1,100! They helped a lot with my endurance, not just for skinning.

Leg blasters were great to build strength. Getting to 10 mini leg blasters before the program was not so difficult but adding one full leg blaster every three sessions (replacing two mini leg blasters) was really tough.

The sandbag exercise were fun, but since I had never done these I started with a lighter sandbag before moving to 25 kg. Sandbag getups are still very hard for me! I will need to work more on these and will put Sandbag Ethos on my To Do list for this year.

The ski stamina workout was tough at the beginning but became very manageable in the end and again I increased my max by more than 20%."




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



"Just wanted to let you know I was pleased with  how well the backcountry preseason training plan prepared me for my summer ski trip to Argentina. I was only able to complete six weeks, since I signed up close to leaving and between waiting a couple days for my sandbag, travel days, and being extremely sore in the beginning, left me a few days less than I expected. It was not easy, I still have to modify some of the push ups, but it was definitely worth it. I felt the difference."



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

 

"The training plan is great. I am an emergency doctor/search and rescue volunteer in Everett, Washington, an avid backcountry skier training for a trip to Hokkaido in January, and I am 5 months pregnant. The program is perfect for getting me in uphill shape and keeping my kinesthetic senses intact as I gain midsection weight. I have spent some great days on Rainier with much less quad fatigue than at the start of past seasons. I did the first version of this program a few years ago and really enjoyed it and find V2 even better. The structure is straightforward and easy to follow. Plus, it seems like great early training for labor and delivery, which I presume will be a 20 hour grind of full leg blasters. I spend most of the rest of the year doing the goddess base programming to get me ready for summer climbing and spring/fall trail running. You guys do a great job. I really appreciate having Mtn Athlete as an option since my schedule is far too variable to attend traditional group training sessions and get out in the mountains."

 

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

 

"Firstly a big thank you just back from a fantastic weeks skiing hut to hut in the Grand Paradiso national park. It's the first time I've trained ski "fitness" rather than ski "technique"(just going skiing basically). Wow what a difference!"

 

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

 


"I did the BC ski program then started the AMGA ski guide program although I only did the first 3 weeks, all I could fit in before the trip. I did my "skinning" on a nordic track machine which seemed to work really well."

 

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


 

"I just returned from a fantastic trip with 4 other women on which we climbed and skied Mt. Elbrus in Russia. On the advice of my daughter, who lives in Jackson, I followed your backcountry ski training program to train for this adventure.  I've been weight training on my own for over 30 years, but have never had a trainer or followed a regimented program. Let me tell you that your program was fantastic!  I was motivated, got a feeling of accomplishment after every workout and felt great every step of the way on Elbrus.  Even with the slight modifications I made in some of the exercises to protect my aging knees, the program has brought me to a new level of fitness."
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