Week 8

Welcome to week 8 of your fitness plan. Congratulations – it’s the final week which means you are just days away from starting your season of skiing or snowboarding. At the end of this week you’ll perform the fitness test, and you should see some great progression since the start of this training programme.
Once you’re in resort, use this programme to keep up your fitness. The ‘full body’ training days are a great way to keep all-round fitness maintained whilst in resort.

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.

Perform the fitness test at the end of this week to see how far you have come since week 1.

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: 1 hour 15 minutes
Focus: Legs & Aerobic Cardio

Benefit: Powerful leg muscles are crucial for pro skiers and boarders – not only do they hold you in position, keep your stabilised and protect your knees. Think of strong legs as shock absorbers for the entire body – they’re the first line of protection against 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 for a long gentle walk or jog for 60 – 90 minutes.

Tuesday

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

Benefit: Whilst not used as much as other muscle groups, working on your arms is important for all-round fitness and will help your balance, pole planting and getting up from falls.

 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 – Burpee with Tuck Jump

Wednesday

Time: 1 hour 15 minutes
Focus: Abs & Aerobic Cardio

Benefits: Balance, positioning, hold and support are the reasons having strong abdominal muscles is essential for skiers and boarders. Combined with aerobic fitness, having a strong core means you can ski and board longer, harder and more often than those without core strength.

 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

Cycle for at least 1 hour either outside or at the gym. If you don’t have access to a gym or bike, go for a long jog or swim for the same amount of time.

Thursday

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

 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 – Sprint Interval Training

Start and finish with 2 minutes of slow jogging to warm up and 3 minutes of slow jogging to cool down. Perform 12 sprints of 1 minute ‘work’ followed by 30 seconds of jogging ‘rest’.

Friday
Saturday

Time: 1 hour 15 minutes
Focus: Full Body & Aerobic Cardio

 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

Take a trip to your local pool for a long swim for 60 minutes. If you don’t have access to a pool, go for a 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
Walking Lunges
Mountain Climbers
Walkout

Leg Exercises:

Snowboard Hops
Snap Jumps
Wall Sit

Arm Exercises:

Straight Arm Jacks
Walking Plank
Hindu
Cross Mountain Climbers

Abs Exercises:

Jack Knife
Plank Leg Lift
Reverse Crunch Leg Raise

Balance & Agility Exercises:

Side Plank
X Hops
3 Legged Dog
Arabesque Pose

HIIT Exercises:

Burpee With Tuck Jump