Pre-Season Ski Prep- North Coast Mountain Athlete
North Coast Strength
Skiing, Tactical, Strength & Conditioning, Functional TrainingThis is a 12-week pre-season ski program that builds overall athleticism with a focus on lower extremity ski specific preparation. Big sends on the hill require rock solid leg strength while cardiovascular and muscle endurance are key to keep lapping the lift from bell to bell without gassing out. #earntheapres
The 12 weeks are broken into accumulation, intensification, and strength endurance phases with additional cardiovascular training.
There are 3 resistance and 3 cardiovascular sessions per week. This program is intended for those who have a previous history with weight training and are comfortable with barbell front squats and trap bar deadlifts (though you can sub out movements given training history and preference).
A heart rate chest strap is highly recommended for aerobic development days.
A
Thermogenic
3 x 1:00 @ 4, 5, 6
Prep
B
Warm Up Circuit A
6 inch worm 10 alternating lateral lunges 10 tall kneeling thoracic rotation w/ band 6 Hip airplane / side X 2 sets
C
Low Pogo Hops
3 x 15
D
Depth Jump
3 x 3
E
Front Squat
3 x 4
F1
Bent Over Row
4 x 6
F2
Hollow Hold
3 x 0:35
G1
DB RDL
3 x 8
G2
Tripod Row
3 x 8
G3
Single Leg Calf Raise - From Deficit
3 x 10
H1
Goblet Squat
3 x 12
H2
Goblet Squat ISO
3 x 0:35
A
Aerobic
1 x 45:00
A
Thermogenic
3 x 1:00 @ 4, 5, 6
Lengthen + Strengthen C
B
12x Cossack Squats (load with KB in goblet position if desired) 12x Alternating Quadruped Shoulder Taps 12x Plate Ground to Overhead 12x Banded Half Kneeling Thoracic Rotation X 2 sets
C1
Medball Skater Hop
3 x 6
C2
Med Ball Chest Pass to floor
3 x 6
D1
DB Bench Press
3 x 4
D2
Extensive Zig Zag Jumps
3 x 10
E1
High Incline DB Bench
3 x 8
E2
Curtsy Step Down
3 x 8
F1
Skull Crushers
2 x 12
F2
Copenhagen plank
2 x 0:25
F3
KB Front Rack Carry
2 x 24
A
Aerobic
1 x 45:00
A
Thermogenic
3 x 1:00 @ 4, 5, 6
Conditioning
B
Lengthen + Strength Block A
12 x Alternating Plate Instep Lateral Lunge to Halo 12 x Alternating push up toe touch 15 x Banded pull apart 15 x Plate Ground to Overhead X 2 sets
C1
Jump Lunge
3 x 4
C2
Vertical Medball Toss
3 x 3
D
Trap Bar Deadlift
3 x 4
E1
Ring Pull Up
4 x 6
E2
barbell rear foot elevated split squat
4 x 8
F1
DB Floor Press
2 x 12
F2
Single Leg Hamstring Iso
2 x 0:30
F3
Banded Low Row to Iso
2 x 15 @ 0:15
Conditioning
G
Lactic Tolerance 1
10 Air Squats (goblet squat if this is cake) 10 Alternating Forward Lunges (goblet lunge if this is cake) 6 Jump Squats 6 Jump Lunges X 3 sets rest 60 seconds between sets
A
Aerobic
1 x 60:00
A
Cardio
1 x 20:00
Recovery
B
Mobility Block A
12 Alternating Lateral Squat to T-Spine Rotation 10 / side Single Arm Cat-Camel 10 / side Heel Clicks 10 Banded Pass Through X 2-3 sets through
Andrew Brown PT, DPT, MS, CSCS
Andrew has adopted a holistically minded approach to physical therapy and performance programming that takes each individuals personal factors and goals into account when developing a program. He has worked in a variety of rehabilitation and performance contexts including sports -orthopedic rehabilitation, private, group, high school, Division II collegiate, and tactical populations.
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Pre-Season Ski Prep- North Coast Mountain Athlete
Pre-Season Ski Prep- North Coast Mountain Athlete
Pre-Season Ski Prep- North Coast Mountain Athlete
