Dryland Ski Prep Program - Minimal: Training by Leigh Ann Wolfe in TrainHeroic

Project Fortius

Skiing
Coach
Leigh Ann Wolfe

A progressive program designed to improve: 

  • eccentric leg strength 

  • strength endurance 

  • core durability 

  • lower body stability 

  • Uphill aerobic conditioning

This program is similar to “Dryland Ski Prep” but catered to those with minimal or no equipment. The progressive program will target eccentric leg strength and strength endurance, core durability, and lower body stability. 

The program consists of three different types of workouts - aerobic base building, strength and high-intensity work capacity, and longer work capacity efforts. Every workout consists of a structured warm-up, cooldown, and breathing drills. Individual workouts then consist of a combination of resistance training, stability exercises, agility drills, work capacity efforts, conditioning, and core durability depending on the day.

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Large resistance bands12” valve cover box
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Ski Prep - Week 1, Day 1: AEROBIC ASSESSMENT

A

Aerobic Threshold, Indoor

B

Aerobic Threshold, Outdoor

C

Aerobic Threshold, Heart Rate Drift, Indoor

D

Aerobic Threshold, Heart Rate Drift, Outside

E

MAF Method (Maximum Aerobic Function)

F

Run

G1

Elevated Pigeon

1 x 2:00

G2

Quad Stretch

1 x 2:00

G3

Standing Hamstring Stretch

1 x 2:00

G4

Standing Calf Stretch

1 x 2:00

G5

Box Breathing

1 x 5:00

Monday
Ski Prep - Week 1 Day 2

Warmup

A

Warmups are intended to slowly warm your body up so that you're ready for training. Use this time to wake up your body, check-in with how you're feeling, physically and mentally, and prepare for the training session. Never rush through the warmup. If you're short on time, you're better off removing a movement or round than speeding through it as fast as possible. The warmup sets the tone for your training session, use it to your advantage! Spend ~5-10 min performing your choice of easy aerobic conditioning to elevate your heart rate (HR) (e.g. calisthenics, row, jog, airdyne, etc.), then perform 2-3 rounds: 10 Air squats @ 3010 (add a mini band above the knees if you have them) 10 Alternating lunges, total 2x Four square drill (may jump onto something to increase the difficulty) 5 Yoga push-ups with toe touches 3 Spiderman lunges with t-spine rotation (click the Tips button for videos and exercise explanations)

B1

DB Reverse Lunge

4 x 8

B2

90/90 Transitions

4 x 4

B3

Cossack Squat

4 x 8

B4

Quadruped Thoracic Rotation

4 x 4

Work Capacity #1

C

5 x 1 Mini Leg Blaster Complex, rest 30 sec - 1 min 1 mini leg blaster = 10x Air Squats 5x Lunges each leg, alternating 5x Jumping Lunges each leg, alternating 5x Jump Squats Rest 30 sec - 1 min Perform as quickly as possible, one exercise immediately after the other! Rest at the end of each set. Feel the BURN! We'll integrate these throughout the program in various complexes. If you've done these before, today is just a reminder on how to perform them. If you've never done these before, welcome to the burn! After you complete 5 sets, rest 2-5 min and then perform the Work Capacity #2

Work Capacity #2

D

For 10 min, perform the following movements at the top of each minute. This is referred to as an Every Minute on the Minute (EMOM) workout. Once you're done with performing the movements, rest the remainder of the minute. Your goal is to get roughly 30-40 sec of work and 20-30 sec of rest. Adjust the reps as needed by adding or subtracting a rep to/from each movement to get the desired work to rest ratio. 10 min EMOM of: *10 Skaters, total - reach lower toward the ground to make these more difficult *5 burpees or 7 squat thrusts Note: squat thrusts are a great option if you don't have stellar push-ups while under fatigue. They're just a burpee w/o the push-up. Choose the movement that makes the most sense for you.

E1

Bench Hamstring Curl

3 x 10

E2

Serratus Crunch

3 x 10

F1

Box Breathing

1 x 5:00

F2

Power Athlete Cooldown Progression 2

Tuesday
Week 1 Day 3

Warmup

A

2-3x: 10 McGill curl-up (switch legs after 5 reps) 15-sec side plank per side 5 Slider Bird Dog with Toe Drag 6 Leg Cradle Lunge Twist w/ Drunk Step (3 per side) 5 High Knee Squat w/ Swinging Gate (5 total squats) - bodyweight only or lightweight Note: the McGill curl up is a VERY small movement. Don't try to make it bigger than it is! The first three core movements are activation drills.

B

Run

Conditioning Circuit

C

Perform the following conditioning circuit for 4 rounds or 20 min, all while nasal breathing! No rest between rounds. This should be a sustainable pace for the entire time. 400m run 10 Goblet squats 6 Sandbag get-ups (3 per side) or bodyweight get-ups 16 Weighted or unweighted walking lunges (8 per side) Note: Use whatever types of weights you have! Don't have a sandbag, a loaded backpack is a great sub for the get-up Cinder block can be great for the goblet squat Sandbag can be used for the walking lunges (on the shoulders)

D1

Pallof Press

3 x 10

D2

Captain Morgans

3 x 6

D3

RKC Plank

3 x 0:20

E1

Elevated Pigeon

1 x 2:00

E2

Quad Stretch

1 x 2:00

E3

Standing Hamstring Stretch

1 x 2:00

E4

Standing Calf Stretch

1 x 2:00

E5

Box Breathing

1 x 5:00

Wednesday
Week 1 Day 4

Warmup

A

Warmups are intended to slowly warm your body up so use this time to wake your body, check-in with how you're feeling, physically and mentally, and prepare for the training session. Never rush through the warmup, you're better off executing every movement with intent and purpose and removing a movement than speeding through the WU as fast as possible. This sets the tone for your training session, use it to your advantage! Spend ~5-10 min performing your choice of easy aerobic conditioning to elevate your heart rate (HR) (e.g. calisthenics, row, jog, airdyne, etc.), then perform 2-3 rounds: 30-sec Low box lateral shuffle (a cinder block works great for this!) 3 Standing swimmers 3 Squat thoracic rotations per side 10 Band pull-aparts

B1

Front Foot Elevated Split Squat

4 x 8

B2

Y+L Raise

4 x 5

B3

Standing Band Row

4 x 12

B4

Hip CARS

4 x 2

Work Capacity

C

10x 20 Lateral Skiers (10 per side) 10-sec Isometric squat hold @ hardest height possible (ski tuck!) Rest 30 sec - 1 min Complete 1 round, rest 30-sec - 1 min. If you can handle hitting another round after 30-sec, do it! Challenge yourself and embrace the leg burn! This complex is HARD. Keep pushing through... As the weeks go by, this type of effort WILL get easier!

Strength/Power

D

Core Durability Circuit 1

Complete 3-4x, not for time: 30-sec Iron man hold 5 Single arm sit-ups per side (unweighted or weighted) 15-20-sec Copenhagen plank, knees bent (easier) or straight (harder) 10 Band rotations per side Keep moving at a steady pace. This isn't "for time" but it's not meant to have a lot of rest between movements.

E1

Box Breathing

E2

Power Athlete Cooldown Progression 1

Thursday
Lifestyle Check-In

A

Sleep Quality

B

Nutrition Quality

C

Stress Levels

D

Energy Levels

E

Goal Alignment

F

Wins & Losses

Thursday
Mobility/Stability: Week 1 Day 5

A1

Shoulder CARS

3 x 4

A2

Banded Thoracic Windmill

3 x 8

A3

T-hip Mobility

3 x 5

A4

Spine CARs

3 x 4

A5

Prone Infinity Hover

3 x 4

A6

90/90 Heel Clicks

3 x 5

A7

Ankle CARs

3 x 5

Dryland Ski Prep Program - Minimal