Gravity Sport Performance

Skiing
Coach
Nicholas Cole

Sport Performance and injury prevention for the gravity athlete. Designed for the beginner, local, or pro, this program will help get the best out of your upcoming season on snow.  Made for those one two planks or one, this program will be body-weight based and will have a high focus on active recovery. Programming six days per week, and under an hour of activity on most days. 

This four-week program utilizes neuro-adaptive drills to cut down on hillside injuries. Body-weight exercises with a focus on the balance needed for long days on the slopes, this program will build an aerobic and anaerobic base to maximize your long weekend in the high country.  

 

Nicholas is a Certified Athletic Trainer working with collegiate & elite athletes to cut down on injuries while competing at their best. Nicholas combines this professional experience with eight years as a ski instructor to build a program that accommodates and propels athletes of all backgrounds and abilities.  

Features
7 sessions per week
Must use App app to view and log training
Program Training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is overrated. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Exercise band loopRecommended but not required: Indoor bicycle or elliptical 
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Sample Week
Week 1 of 4-week program
Sunday
GSP Day 1

A

Double Leg Squat

2 x 12

B

Single Leg Balance:

2 x 30

C

Single leg calf raise

2 x 20

D

Single Leg Romanian Deadlift (RDL)

2 x 10

E

Plank

2 x 0:30

Monday
GSP W2D2

Conditioning

A

Mobility

Mobility: Complete each over 10 yards, holding each step for 3-5 seconds. Walking Quad stretch Walking Knee Hugs Walking Heel pulls (Figure 4) Side Lunge Stretch World’s greatest

Conditioning

B

Dynamics

High Knees Butt Kicks Hamstring Scoop Stretch Frankenstein's (High Kicks)

C

Single Leg Balance

4 x 1 @ 60

D

Ballerina

3 x 10

E

aerobic base

1 x 20:00

F

Tuesday
Week 1 Day 3

A

Y Balance Excursions

2 x 10

B

Soul Squats

2 x 15

C

Soul Lunges

2 x 15

D

Forward Walking Lunges

3 x 10

E

aerobic base

1 x 30:00

Wednesday
Week 1 Day 4

A

Banded Double Leg Squat

2 x 10

B

Fire Hydrant

1 x 10

C

Banded Hamstring Curl

1 x 10

D

Banded Back Kicks

1 x 10

E

Banded Inner Thigh Kick Outs

1 x 10

F

Banded Straight leg raise

1 x 10

G

Banded Knee Extensions

1 x 10

H

Banded Monster-walks (Side to side)

2 x 10

I

Banded Monster-walks (forward backward)

2 x 10

Thursday
Week 1 Day 5

A

Soul Lunges

3 x 15

B

Single Leg RDL

3 x 10

C

Plank

3 x 0:30

D

Single Leg Balance:

4 x 30

E

Y Balance Excursions

2 x 10

Friday
Week 1 Day 6

Conditioning

A

Dynamics

High Knees Butt Kicks Hamstring Scoop Stretch Frankenstein's (High Kicks)

Conditioning

B

Mobility

Mobility: Complete each over 10 yards, holding each step for 3-5 seconds. Walking Quad stretch Walking Knee Hugs Walking Heel pulls (Figure 4) Side Lunge Stretch World’s greatest

C

Single Leg Balance

4 x 40

D

Banded Double Leg Squat

3 x 10

E

Banded Monster Walks (Side to side)

3 x 10

Gravity Sport Injury Prevention