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
How do I know if I’m fit enough to begin this plan?
If your fitness is suspect, complete a max rep effort of 30 minutes of step ups, at a 16-18-inch bench or step. If you score 400x or less reps in your effort, we recommend completing the 4-week Mountaineering & Hiking Prep Plan prior to beginning this plan.
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 6 days in a row, and take 1 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
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.