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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…
The reason I programmed this workout as I did is to cultivate strength and explosiveness in posterior chain, as well as rotational core stability. The first and second efforts are strength-driven and incorporate a complex full-body foundational lift as well as an explosive dynamic lift to supplement it. Then as active rest, as well as…
Strength Day- Total/Upper/Lower This week’s work out of the week is a strength session designed to target muscles in your body that may not be worked by your everyday activities. The workout starts with Mr. Spectacular’s to strengthen your total body, legs, core, arms, and also works to get your heart pumping. What is…
Interval Overload!!! I wrote this workout with stamina and gym efficiency in mind. I love these really hard super short efforts because you’re pushed to exhaustion with a certain group of exercises but only for 5 minutes. Within each effort you only require one tool to maximize gym efficiency and create smooth transition of exercises.…
This week combines a mix of work capacity and strength. The goal with maintenance is to work all the muscles that are not being worked during our sports. We want to balance out the body by making certain muscles fire. This week we will continue to strengthen and maintain core, hip, and explosive strength. Also…