This 12-week training program is specifically designed to maintain ski fitness during the ski season for mountain professionals (ski guides, ski patrollers) and weekend warriors.
This is Version 2 of the plan, Updated in December 2019
This program trains athletes 2-3 days/week, over 12 weeks. It contains 36 total training sessions. The program is designed for both Ski Professionals, who work on the ski hill 5-6 days/week, and Weekend Warriors, who hammer the slopes on Saturday and Sunday. For both types of athletes, Mondays and Fridays are rest days.
We recommend Ski Professionals train two days/week, Tuesdays and Thursdays. The training sessions for both days focus on total body strength including core strength. The focus is aimed at correcting ski-driven strength imbalances, and overall durability.
We recommend Weekend Warriors train 3 days/week: Tuesday, Wednesday, and Thursday. Weekend Warriors will complete the same Tuesday and Thursday training sessions as Ski Professionals, but on Wednesdays, we hammer your legs and lungs with intense eccentric strength training (leg blasters) and leg-based lactate threshold work. The goal is to maintain and build upon your ski fitness for the weekends. Ski Professionals are skiing all week, and don’t need this extra work.
- Monday – Rest Day
- Tuesday – Strength, Chassis Integrity (All Athletes)
- Wednesday – Eccentric Leg Strength, Leg Lactate Threshold Training (Weekend Warriors)
- Thursday – Strength, Chassis Integrity (All Athletes)
- Friday – Rest Day
- Saturday – Ski!!
- Sunday – Ski!!
How long should the training sessions take?
What if I can’t keep up the Tuesday through Thursday Training Schedule?
For ski professionals, depending upon your schedule, aim to get in 2 strength/chassis integrity days per week – the days’ don’t matter.
For weekend warriors, If needed, it’s okay to train on Mondays, but don’t train on Fridays. Use Friday’s as a rest day to prepare for Saturday on the slopes, even if this means you just complete 1 or 2 training sessions that week.
What does “15/25#” mean? How about “2/5x”?
15/25# = women use 15 pounds, men use 25 pounds
2/5x = women do 2 reps, men do 5 reps.
What Equipment is Needed to Complete the Plan?
- Fully-equipped gym to complete the plan, including barbells, plates, dumbbells and/or kettlebells, 20” plyo box, pull up bar, etc.
- Sandbag – women will need a 40# sandbag, and men a 60# sandbag
- Countdown interval timer – smartphone will work
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?
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.
More Questions? Email: firstname.lastname@example.org