Heliski Trip Training Plan

$59.00

  • 5 Week, 6 Day/Week training plan, designed to prepare athletes for a week-long heliski trip
  • This program assumes the athlete completing it is a recreational skier 
  • Limited Equipment training plan
  • This training plan is one of the 250+ Plans included with an Athlete’s Subscription

Description

This intense, limited equipment, 5-week, 6 day/week training program is designed to prepare athletes for a week-long heliski trip in Alaska or similar. This program is designed to be completed the 5 weeks directly before your heliski trip. 

Heliski trips are physically demanding and require a high level of ski-specific strength and strength endurance to maximize the trip experience. These trips can include upwards of 40,000 feet per day of vertical, powder skiing, on multiple, successive days. Heliski tour operators say athlete fitness – or lack thereof – is one reason epic powder days must be cut short.

This program assumes the athlete completing it is a recreational skier – primarily a weekend warrior at a lift-assisted ski area – and prescribes specific vertical feet skiing on Saturdays and Sundays. If you are not skiing on a particular weekend, the program includes Friday and Saturday programming.

This is Version 1 of the plan, designed in November 2021.

 

PROGRAMM GOALS

  • Build the eccentric strength and strength endurance in your legs to prepare you for the eccentric loading which will occur during you long heliski runs and multiple runs per day during your trip.
  • 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 prepared for skinning trips if/when weather grounds the helicopter during your trip.
  • Build your overall 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), Chassis Integrity
  • Tue: Leg Lactate Tolerance (Touch/Jump/Touch to Box), Chassis Integrity
  • Wed: Eccentric Leg Strength (Leg Blasters), Step Ups
  • Thur: Leg Lactate Tolerance (Touch/Jump/Touch to Box), Chassis Integrity
  • Fri (not skiing during the weekend): Eccentric Leg Strength (Leg Blasters), Step Ups
  • Fri (skiing during the weekend): Total Rest
  • Sat (not skiing during the weekend): General Endurance – Moderate Pace Run, 4-6 miles
  • Sat (skiing during the weekend): Purposeful vertical feet skiing (20K-40K feet) wearing a 10-15# backpack
  • Sun (not skiing during the weekend): Total Rest
  • Sat (skiing during the weekend): Purposeful vertical feet skiing (10K-20K feet) wearing a 10-15# backpack

 

REQUIRED EQUIPMENT

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

  • Sandbag – 40# for women, 60# for men. 
  • Backpack with 25# of load for step ups and 10-15# of load for weekend, lift-assisted, skiing.
  • Stopwatch with interval timer (smartphone will work) and/or wall clock or watch with a second hand
  • Foam Roller
  • 12-16″ Box or bench for Step Ups and Touch/Jump/Touch to Box intervals

 

COMMON QUESTIONS

What if I miss a training day?
Ideally, you will train 6 days in a row, and take 1 full day 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.

I’m a very active recreational skier and ski at a lift-assisted resort more than 2 days/week. How can I modify the plan?
It depends somewhat the number of days you ski per week and how consistent you are with your skiing. Email coach@mtntactical.com for specific guidance.

I’m a very active backcountry skier Do I need to modify the plan?
You’ll need to add a third Leg Lactate Tolerance/Chassis Integrity day to the plan – on Saturdays. As you know, heliskiing is not backcountry skiing – and you’ll get much more vertical descent than your fitness may be used to. The concentric strength and strength endurance needed for uphill skinning is not the same as the eccentric strength and strength endurance used for the downhill. Email coach@mtntactical.com for specific guidance.

I’m an older athlete (50-60 years old) – how can I modify the plan for my age?
The fitness demands of a heliski trip are the same for every athlete – regardless of age. That this means is there is not prescribed change in the programming. What we do recommend is you start earlier (6 weeks out from your trip) and add in an extra day of rest per week. 

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.

What does “15/25#” mean? What about “40/60#”? What does “3/6x Chin Ups” mean
15 pound dumbbells for women, 25 pound dumbbells for men.
40 pound sandbag for women, 60 pound sandbag for men.
3x Chin Ups for Women, 6x Chin Ups for Men

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

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?
Access is online, via username and password. You can log in 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.

More Questions? Email: coach@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.

Required Equipment

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




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

  • Backpack with 25# of load for step ups and 10-15# of load for weekend, lift-assisted, skiing.

  • Stopwatch with interval timer (smartphone will work) and/or wall clock or watch with a second hand

  • Foam Roller

  • 12-16" Box or bench for Step Ups and Touch/Jump/Touch to Box intervals

Sample Training

Below is the First Week from this Training Plan:

MONDAY
SESSION 1
Obj: Eccentric Leg Strength, Chassis Integrity

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) 15 Minute Grind ...
6x Sandbag Clean & Press @ 40/60#
3x Sandbag Cross Clean @ 40/60#
12x Sandbag Good Morning @ 40/60#

"Grind" = work steadily not frantically through the exercises in this circuit for 15 minutes.

(3) 2 Rounds
Toe Touch Complex
Foam Roll Legs, Low Back

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

 

TUESDAY
SESSION 2
Obj: Leg Lactate Tolerance,  Chassis Integrity

Warm Up:

3 Rounds
10 Squats
5x Walking Lunges
6x Touch/Jump/Touch to Box @ 12-16” Box - Each time your feet touch the top of the box = 1 Rep.
5x Hand Release Push Ups
Instep Stretch

Training:

(1) Max Reps Touch/Jump/Touch to Box @ 12-16” Box in 60 seconds.  Each time your feet the box = 1 rep. You can stop and rest, just keep working for 60 seconds. Whatever box you use today, use for the entire training cycle. 

RECORD RESULTS

*** Rest 3-5 minutes ***

(2) 12 Rounds,  every 60 seconds ...
30% Max Rep Touch/Jump/Touch to Box @ 12-16" Box from Part (1)

So, if you scored 26 Touch/Jump/Touch to Box Reps in Part 1, 26 x .3 = 7.8 or 8 (round up). Set a repeating countdown timer to 60 seconds. On "Go" complete 8x Touch/Jump/Touch to Box reps as fast as possible. The Faster you finish, the more rest you get before the next round begins. 

(3) 15 Minute Grind ...
6x Sandbag Mr. Spectacular @ 40/60#
3x Sandbag Cross Clean @ 40/60#
15/15 Standing Founder

“Grind” = work steadily, not frantically

(4) 2 Rounds
Hip Flexor Stretch
Foam Roll Legs, Low Back

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

 

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) 250x 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 - just use the same bench for the entire training cycle. 

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

 

THURSDAY
SESSION 4
Obj: Leg Lactate Tolerance,  Chassis Integrity

Warm Up:

3 Rounds
10 Squats
5x Walking Lunges
6x Touch/Jump/Touch to Box @ 12-16” Box - Each time your feet touch the top of the box = 1 Rep.
5x Hand Release Push Ups
Instep Stretch

Use your SESSION 2, Touch/Jump/Touch to Box Assessment Results to calculate reps for Part (1) below.

Training:

(1) 20 Rounds,  every 60 seconds ...
30% Max Rep Touch/Jump/Touch to Box

(2) 15 Minute Grind ...
6x Sandbag Burpee @ 40/60#
3x Sandbag Cross Clean @ 40/60#
15/15 Low Back Lunge

"Grind" = work steadily not frantically through the exercises in this circuit for 15 minutes.

(3) 2 Rounds
Toe Touch Complex
Foam Roll Legs, Low Back

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

 

FRIDAY
SESSION 5
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) 250x Step Ups wearing 25# Backpack, Moderate Pace

“Moderate” = Comfortable but not easy.

(3) Foam Roll Complex

Comments: If you are skiing this weekend, skip today's training session and take Total Rest today.

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

 

SATURDAY
SESSION 6 - Not Skiing
Obj: General Endurance

Training: 

(1) Run or Trail Run 4 miles, moderate pace. 

"Moderate" = Comfortable but not easy

Comments: Skip today's Training Session if you are skiing today instead complete the session below.

++++++++++++++++++++++

SATURDAY
SESSION 6 - @ Ski Hill
Obj: Leg Lactate Tolerance, Ski-Specific Endurance

Training: 

(1) Purposely ski 25,000 Vertical Feet and/or as much as possible today. Off-Piste as much as possible but skiing 25k vertical feet is most important even if it's groomed trails. Wear a 10-15 pound backpack while skiing.

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

 

SUNDAY
SESSION 7

Total Rest if not skiing today..

If Skiing, purposely ski 12,500 Vertical Feet wearing a 10-15 pound backpack. 

Recreationally ski as you wish for the remainder of the day - but wear the 10-15# backpack all day.

Testimonials

Dear MTI Team,


I have gone heliskiing many times and trained beforehand to be ready.

Your Heliski Trip Training Plan was the best preparation I have ever done.

Thanks to you, I got to enjoy every day up to the last run.

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

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

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