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!
