We just finished up week 3 of 2018 Ski Fit training here at the gym. I’ve seen progress in myself and in the athletes I’m coaching in my class. Your recovery during this 8-week period is CRUCIAL. What you do between workouts determines your extended ability to train hard and have fun in your sport of choice.
Fueling is a key component of training & sport that we don’t often get to talk about while coaching so I’d like to discuss it here. Recovery involves both moving metabolic waste (that includes inflammation) out of affected muscles and providing solid nutrients to improve form and function. That’s a bit vague, so I’ll provide a short list of easy takeaways to consider:
- Alcohol and sugar increase inflammation – just stay away from it after your workouts
- Processed foods have a lot of gunk that also slow down recovery
- Active recovery – low intensity activity (walking, etc) helps flush out soreness
- Anti Inflammatory fats – high EPA, DHA omega 3 fat acid rich foods decrease systemic inflammation (cold water small fish, some nuts & seeds)
- Food intake timing (intermittent fasting) – changing your food intake windows allows your body to clean up at a cellular level
All that being said, since this workout is low intensity you don’t really need to carb load or even have a meal before this. The human body can run very efficiently on fat if it has the chance to. By slowly increasing the time between your meals, you can allow your body to transition away from relying mostly on sugar for energy. You know your body better than I do, so feel it out and talk to a professional if you don’t feel comfortable doing this. Then come back and talk to me.
So, this workout is your tune up training. I want you to change your mindset for this one to be an slower, intentional, active workout. It shouldn’t crush you. It WILL work you.
Slow it down. Not every workout has to or SHOULD be 100%. Yes. There are times you need to push yourself. That’s why so many of us go to group classes because we know that a trainer/coach will push us harder than us just training alone.
The warm up begins…
With bodyweight movements to get your warm and work your mobility. Get into an instep stretch and move your weight into your forward leg and walk your arms forward as your butt comes up to get the other leg forward into an instep stretch. Scap push ups is using just your shoulder blades. 1-2” of movement, don’t move your elbows.For the bridges, put a yoga block between your knees and squeeze in and perform 10 bridges.
to 8 rounds of push ups. You’re performing these slowly to maximize muscle recruitment. Do a few flows in between for active recovery.
Total body circuit…
This should also be quality movement based. Alligator walks are performed in a push up position with opposite hand and foot moving. Use a broom/pvc pipe for the rotation and reach overhead in your lunge. This should help improve your thoracic mobility over time. The reverse burpee challenges your squat mobility by having you sit down to your heels then roll back onto your shoulders then back up to the top of standing with a jump.
should be low intensity with a focus on movement quality. This is for you to be able to recover well.
10 instep walks
10 scap push ups
10 bridges w/ block squeeze
6 – 2sec up 2 sec down push ups
3x flow – downdog, cobra child’s pose hold each 2 sec
3ea side Turkish Get Up
20s Crab bridge/walk
10 alligator walks
10x lunge w/ rotation
10x lunge w/ overhead reach
6 reverse burpees (infant squat if you can’t squat to the floor)