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City park workouts! This workout is one that I use for traveling. When you are on the road it is always hard to keep up with your training if you do not have a gym or have limited space. This workout can be done in a hotel room as well! Every city or town usually…
The reason for this program is to pack a combination of strength, Work Capacity, and Injury-proofing into a high intensity 1 Hour session. The warm up is to get both fast, and slow twitch muscle groups fired up and ready to perform throughout all anatomical chains. The first primary effort is a strength effort aimed at…
With just about 12 days until the big holiday, it seemed appropriate to program in a 12 days of Christmas themed workout to help you get a head start on burning off those cookies and candy canes. With some extra time off around the holidays, you may find yourself heading out for a ski tour…
Workout Of The Week 12/1/14 by Adam Dowell This workout is a Base Fitness/Work Capacity program designed for building endurance. Endurance is a loaded term, often confused with Stamina. Honestly I struggle differentiating the two, but by definition this workout would fall under endurance. Stamina, noun: the ability to sustain prolonged physical or mental effort. Endurance,…
This workout is Day 9 of an 16 session advanced progressive ski/snowboard fitness series. These exercises are repeated over the 8 weeks to focus on eccentric, core, single leg and agility strength for skiing and snowboarding. Over the 8 weeks all the athletes improved in all areas, the biggest improvement I saw was the athletes…
The reason for how I programmed this workout is a hybrid of strength, work capacity, and durability. The first effort is to strengthen the shoulders and lats pure and simple. The second effort is geared towards getting our legs ready for ski season. With elements of all different types of flexion included (concentric, eccentric, and…
This week’s workout of the week is a series of work capacity efforts that are designed to help athletes maintain a high workload, while building the ability to recover quickly and resume effort at a high capacity. Work capacity workouts help athletes improve their ability to sustain high intensity efforts at their out-of-gym activity of…
ICE CLIMBING FITNESS WORKOUT This was the 9th workout of 16. We have done this workout twice before, once as the first session and again on the fifth session. We will retest once more on the 16th session. The warmup varies slightly as does the first round of exercises but the goal is to warm…
I wrote this spooooooky workout with the intention that the best efficiency and creativity in the gym when you set a specific number of reps per exercise, only have one tool to use, and no matter that tool you will hit all major muscle groups. This is a work capacity class designed for max caloric…
Hypertrophy Workout This workout is designed for those that would like to put on more muscle mass. This is done up to hard but doable but with more reps. I have seen great results with a workout similar to this with just 2x a week. This will make you lean, strong and have that bulky…