Three Week Plan to get Fit for Skiing – Week 2

Three Week Plan to get Fit for Skiing – Week 2

Week Two

The goal of Week 2 is to increase the intensity a little bit and hit the major muscles that will be using when you’re skiing down the slopes.

Monday: 

Find a hill

6 rounds of 100 metre uphill sprints

2 minutes rest

100 metre down hill run with an emphasis on a fast but controlled pace

2 minutes rest

 

 

Tuesday

Rest Day

 

Wednesday

Medicine Ball Squats x 10

Leg Raises x 10

Plank hold x 60 seconds

 Do as many rounds as possible of these exercises in a 20 minute period.

 

Thursday

Rest Day

 

Friday

Lateral jumps

Saturday 21-14-7

Do 21 reps then 14 reps then 7 reps of the following

Knees to Elbow

Supermans

2 minutes rest

Then do 18 reps then 12 reps then 6 reps of the following

Knees to Elbos

Supermans

2 minutes rest

Then do 15 reps, 10 reps and 5 reps of the following

Knees to Elbows

Supermans

 

Sunday

Rest day

 

Mobility

As a means of loosening up the hips hold the yoga Pigeon position for 4 minutes on each leg.  The goal is to relax your entire body and sink down in to the position

(If the pigeon position is putting any strain on your knee, bring your bent leg foot lower in the position until the strain goes away)

 

 


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