Turkey week!

This week we focused a lot on core and work capacity not putting as much emphasis on the legs. I introduced a few new progressive exercises including overhead lunges, which strengthens the core and helps stabilize the shoulders. We also did a mini work capacity set that worked the shoulders, challenged the core while also being very metabolic. Happy Turkey day!!

Day 1

w.u.

kettlebell complex 8 kg women and 12 kg for men

1 min each

1 arm swing

figure 8

1 arm swing rt hand

1 arm clean and press left hand

slasher to halo left

lunge fwd to back left leg

1 arm clean and press rt hand

slasher to halo rt

lunge fwd to back rt leg

4 rounds

10x OH walking lunge dbell

10x bounds

10x situps

4 rounds

6x push press

6x jingle jangles

straddle

4 rounds

6x squat and clean

6x ea lateral box

quad stretch

4 rounds

30 work/30 hold/15 rest

jump touch jump

Jane fonda 45 sec

Day 2

w. u

10 to 1 goblet, push-ups, sit-ups

2 rounds

1 min box jump

1 min sbag burpee

1 min square drill

1 min climb wall

1 min rest

5 rounds for time

3 x Atomic manmaker

10x squat jumps

30x step-ups

3x ea sbag clean

3 rounds

10x back extension

10x keg lift

20x ea HS hell

20 x heals to sky

Home workout for week of the 14th!

Day 1

w.u. 10 to 1

push-ups, sit-ups and squat jumps

4 rounds

10xea front to back lunges

6x clapping push-ups

instep stretch

4 rounds

10 x bounds

10x squat jumps

10x plank-walkups

4 rounds

1 min box jump (hop up and down on whatever)

1 min burpees

1 min jump lunge

1 min rest

2 rounds

30 sec jane

Day 2

w.u. 25, 20, 15, 10

squats, single leg deadlift ( split number in half), dips

4 rounds

10xea single leg touch down

20x belly blasters

20/20 side plank

4 rounds

30 sec lateral up and over box jump

30 sec hold

15 sec rest

3 rounds

20x up with a twist

20x bird dogs

20x plank walkups

20x deadbugs

2 rounds

25x hamstring hell each http://www.mountainathlete.com/page.php?page_ID=14

Week 6, Last Week!

This week was the last week of ski fitness before we have an unload week and do 3 more weeks of sport specific training and then go into maintenance training for the winter. Day one this week we focused on targeting the hamstrings through balance doing single leg deadlifts, the quads especially in skiing become over developed and a lot of times the hamstrings are neglected. I also introduced everyone to overhead squats, this in my opinion is a great exercise, but very difficult and you want to make sure you have a strong core and base. It targets a lot of important muscles. You use your shoulders, core, back, legs while doing this exercise. The next 3 weeks I would like to continue to progress this exercise.

Day 2 we was the last day so I added a bunch of stations that included sled drag, bosu squat jumps, dumbell crawl and many others. I called it the best of ski fit 2011! We then finally reached the end of our leg blaster progression, which was the most rewarding. The class started with 4 mini leg blasters and that made them very sore, this week we did 6 fulls which was very rewarding to see everyone be able to cruise right though the fulls. We have one week off and then start again Thanksgiving week.

Schedule for Thanksgiving

mon/tue 715 pm

wed 715 pm

tue/wed 815 am

tues/wed 100pm

Day 1

w.u.

10 to 1 OHS, swings, push-ups

4 rounds

6xea SLD

30x high knees

hip flexor

4 rounds

10 x OHS

10x tricep extension

shoulder stretch

4 rounds

10x kbell clean and squat

8x ea single arm crunch

instep stretch

10 rounds 1 every 45 sec

4x burpees

suicide sprint

Day 2

w.u.

100xs step-ups/ sandbag get-up

2 rounds

1 min sled drag

1 min bosu squat jump

1 min transfer hands to feet

1 min dumbell crawl

1 min box jump

1 min ball toss

6 full leg blasters

20x squats

20x alt lunges

20x jump lunges

10x jump squats

3 rounds

10x up w/twist

10x ea slasher

20x bird dog

10x plank walkups

1 round 45 sec jane fonda!

Week 5, More leg blasters and Retest.

This week on day one we focused a lot on strength, opening up the chest and training the hamstrings and low back through dead lifting. I have been working really hard to try and get everyone to become more balanced and equal. The body compensates in many ways either from sports or work habits. I have been trying to get the core incredibly strong, increase power and balance out the quads with the hamstrings. Day 2 we retested the test that we did a month ago to see everyones progress. It was amazing how much stronger everyone had gotten on their tests and mentally how much more they were willing to push themselves. It has been pretty rewarding to see people work super hard and see the strength gains. I have a few people that have not been consistent on showing up and that has been really interesting to see the differences. It pays to commit to the 2 days.

Day 1

W.U. ladder/ 25 20 15 goblet squat, swings, bounds

6 rounds

5x deadlift

5x inchworm

10x sit-up

6 rounds

4x mr. spectacular

10x squat jumps

hip flexor stretch

3 rounds

40x flutter kicks

20x bird dog

10x deadbug

10x plank walk-up

Day 2

W.U.

3 rounds

10x goblet

10x sit-ups

10x jump squat

8 rounds (test) fastest time 955 to 1700 slowest

10x hippity hops

6x push-ups

8x wtd sit-ups

3xea sandbag get-ups

4 full leg blaster

30 sec rest in between

4 mini leg blaster

30 sec rest between

3 rounds

touch jump touch

30 sec work/30 sec hold/ 15 sec rest

jane fonda 45 sec