A little bit different format for the write up this month.
We have our annual Ski Fit starting on Monday October 14th. So the first two weeks in October are a continuation of our previous months training.
The first week of October is following along the same progression as the previous 4 weeks. Then the week before dropping into Ski Fit will be a de load week. Similar format, but with a purpose of lighter loads and lower intensity to give everyone a chance to get some recovery before dropping into some super fun dryland ski specific training.
The big picture for the next six weeks of Ski Fit are outlined as follows: Monday, Tuesday and Thursday are our main Ski Fit days. Each day has a theme and purpose, and coalesces with a complete package on a weekly basis of the main elements that need to be trained to get you ready for the slopes come the end of November.
Monday is general upper body strength, a wee bit of low level plyometrics and aerobic threshold conditioning. This is not to be overlooked or taken for granted. We need to build a base of fitness outside of just the specific demands for the sport. There needs to be attention paid to the things not necessarily being the primary drivers as well as specific traits inherent to the sport.
Tuesday is geared toward eccentric leg strength. Think tempo squats, and leg blasters. This is one of the biggest ticket items that builds capacity specific to the demands of the sport. This day progresses over the course of the program.
Thursday is focused on unilateral leg strength and building lactate tolerance in the legs. This day also progresses over the course of the program. We need to build the ability to push into the pain cave and make our legs move when full of metabolic waste products, and make our bodies more efficient at clearing said waste products and reprocessing that which is possible.
Wednesday and Friday are days that are programmed around the main components of our dryland ski training. These days focus on shoring up the things that are missed out on during our Ski Fit days, and giving our legs a chance to recover. A little bit of Olympic lifting, posterior chain strength, and upper body pushing and pulling. For conditioning, we are hitting some VO2 max intensity mixed model intervals and also a longer aerobic based conditioning day.
Enjoy the de load week, and use the time to rekindle the fire within to come out swinging and ready to crush the next upcoming cycle.
Coach
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