Week 2

Welcome to week 2 of your pre-course fitness plan. We have devised this programme especially for trainee ski and snowboard instructors – by now you should be feeling great after 1 week of pre-course training, keep up the great work.

Perform the warm up, then the day’s exercises followed by the cool down. Refer to the videos at the bottom of the page for correct exercise technique before you start training.

Make sure you keep hydrated by having water to hand and use a timer or a stop watch for timed exercises.

Warm Up

Warm Up

Prepare your body and mind for physical activity. Loosen and stretch your muscles and increase you heart rate. You’ll raise blood and oxygen flow prior to your main work out. Perform each exercise for 30 seconds with 15 seconds rest in between.

Monday

Time: 45 mins – 1 hour
Focus: Legs & Aerobic Cardio

Benefits: Leg muscles help hold you in position on the slopes and provide protection for your knees, strengthened muscles and increased cardio fitness will also reduce the risk of injury.

Legs

Set your timer for 8 minutes and complete each exercise continuously for the number of reps shown. Rest for two minutes and repeat.

Aerobic Cardio

Go out for a long gentle walk or jog for 30 – 60 minutes. The length of time will be dependant on your current fitness level.

Tuesday

Time: 35 – 45 mins
Focus: Arms & High Intensity Interval Training (HIIT)

Benefits: All skiers and boarders experience falls and arm strength will make getting up easier.

 Arms

Set your timer for 8 minutes and complete each exercise continuously for the number of reps shown. Rest for two minutes and repeat.

HIIT – Sprint Interval Training

In an open space, start out at a gentle jog for two minutes, following with a 1 minute sprint and 1 minute 30 seconds of ‘resting’ jogging. Repeat 6 times followed by a warm down jog for 2 minutes.

Wednesday

Time: 1 hour
Focus: Abs & Aerobic Cardio

Benefits: A well conditioned core helps to protect your back when on steeps, moguls or ripping it up in the snow park.

 Abs

Set your timer for 8 minutes and complete each exercise continuously for the number of reps shown. Rest for two minutes and repeat.

Aerobic Cardio

Go for a long cycle for 45 minutes. If you do not own a bike or attend a gym, go for a long jog outside.

Thursday

Time: 35 – 45 minutes
Focus: Balance, Agility & High Intensity Interval Training

Benefits: Balance and agility will help you handle sudden changes in terrain, for example from powder to ice to hard-packed snow.

 Balance & Agility

Set your timer for 8 minutes and complete each exercise continuously for the number of reps shown. Rest for two minutes and repeat.

HIIT – Frog Jumps

Perform 5 sets of 12 reps.

Friday
Saturday

Time: 45 mins – 1 hour
Focus: Fully Body & Aerobic Cardio

Benefits: Skiing and snowboarding are cardio activities using muscles in every area of the body, so increased all round strength and aerobic fitness will mean improved performance on the slopes.

 Full Body

Set your timer for 8 minutes and complete each exercise continuously for the number of reps shown. Rest for two minutes and repeat.

Aerobic Cardio

Go out for a long gentle swim for 30 – 45 minutes. If you do not have access to a swimming pool, go for a long walk or jog for the same amount of time.

Sunday
Cool Down

Post Workout Stetches

Kick start muscle recovery and prevent injury by performing these stretches after every work out session.

Warm Up:

Body Weight Squats
Body Weight Walking Lunge
Mountain Climbers
Walkout

Leg Exercises:

Jump Squats
Glute Kicks
Wall Sit
Frog Jumps

Arm Exercises:

Half Push Up
Arm Circles
Push Up
Tricep Dip

Abs Exercises:

Flutter Kicks
Walk Out
Plank

Balance & Agility Exercises:

Arabesque Pose
X Hops
Dancers Pose
Side Plank