We are about half way through ski fit starting this week.
Everyone has been working hard and we have seen strength gains from everyone. We have progressed into full leg blasters and the quadzillas have gone up in numbers. We are continuing to work on front squat movement and core activation. We will retest single leg numbers halfway through to see if we are getting the results we need through the training. The goal is that athletes are becoming more symmetrical and their single leg agility will have improved.
In this workout we have progressed the last effort to six rounds. You may notice that first part of ski fit we did more 90 second bursts or 60 second bursts with holds. This second part we will be combining the two efforts so we work for 30 seconds hold for 20 seconds and move directly into the next exercise. The goal is to get full recovery during the rest and be able to work at the same intensity again.
We are mimicking that non-stop run anaerobically and that burn you get in your legs during a nonstop powder run or bump run! We are also adding in some low back work here to strengthen the muscles that get worked during the first week or so of skiing bumps or crud.
Only 4 more weeks!!
Warm Up
3 rounds
square drill,
10x squats
10x pushups
6 rounds
4x front squat
10xea Poor man’s Hamstring Curl
pigeon
6 rounds
4x kbell cleans
4xea Single Leg Deadlift
hamstring stretch
6 rounds
30 sec thruster
20 sec hold
30 sec plate hop
20 sec hold
30 sec touch jump touch
20 sec hold
1 min rest
Lower Back Complex
