Description
OVERVIEW
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.
This training plan has a significant mountain endurance emphasis – uphill movement under load – which reflects the primary fitness demand of backcountry skiing – uphill skinning and/or boot packing.
You’ll train 6 days/week for 7 weeks – a total of 42x training sessions.
This is Version 5 of the plan, updated September 2024.
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 skinning and boot packing endurance and stamina so you’ll be able to go hard all day, and recover to do it again the next day
- Build your aerobic base.
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 (functional core)
- 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 emphasis)
- Fri: Uphill Endurance – Step Ups – up to 1,200x @ 25# backpack
- Sat: Aerobic Base Development – Easy Pace Trail Run, 4-10 miles
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 (Smartphone will work)
- Foam Roller
- 16-18″ 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
- 16-18″ 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.
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 print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
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.
What if I have more questions?
Email coach@mtntactical.com
Good Luck!
Rob Shaul
Mountain Tactical Institute
Jackson, WY