Three Week Plan to Get Fit for Skiing – Week 3

Three Week Plan to Get Fit for Skiing – Week 3

 

Week Three

The goal of Week 3 is to increase the intensity a little bit more and hit the major muscles that will be using when you’re skiing down the slopes.

Monday: 

3 rounds (4 minute rest in between rounds)

30 Push ups

50h Mountain Climbers

30 second side plank (left side)

30 second side plank (right side)

50 Squats

Since there is a long rest between rounds, these exercises are to be done at sprint speed.

To perform a mountain climber start in the plank position.  Alternating legs, step your foot as close to your hands as possible.  Left + right = 1 rep.

Tuesday

Rest Day

 

Wednesday

2 times through

1 mile run at Tabata Intervals (20 seconds at 90%, 10 seconds at 60%)

5 minutes rest

2 minutes of squats

5 minute of rest

 

Thursday

Rest Day

 

Friday

5 rounds

1 minute speed skaters

30 sec V-Hold

2 minute rest

Saturday 21-14-7

15 minutes AMRAP (As many rounds as possible)

10 Lateral Burpee Box Jumps

10 Lunges

10 Medicine Ball V Twists

 

 

 Sunday

Rest day

 

Mobility

  Couch Stretch – 4 minutes each leg.

 

Following this 3 week programme will give you a solid foundation for your ski trip.  Your legs, abdominal and oblique muscles have been strengthened considerably as well as your lower back.  You should be facing your trip in a much healthier manner with faster recovery time and a decreased chance of getting an injury.

 

Happy Skiing!


Leave a Reply