Here's a more detailed fitness program for weeks 3-4 of your preseason ski fitness plan. These weeks focus on building endurance, strength, and mobility to prepare you for the physical demands of skiing:
Week 3-4: Building Endurance and Strength
Day 1: Cardiovascular Conditioning and Strength Training
Warm-up (5-10 minutes):
- Jumping jacks, brisk walking, or light jogging to increase heart rate and warm up your muscles.
Cardiovascular Conditioning (30-45 minutes):
- Choose your preferred cardio activity (cycling, running, or elliptical) and maintain a steady pace.
- Incorporate 1-2 minutes of high-intensity intervals (e.g., sprinting) every 10 minutes to challenge your cardiovascular system.
Strength Training (Bodyweight and Dumbbell Exercises - 3 sets of 12-15 reps each):
- Bodyweight squats or goblet squats with dumbbells: Hold a dumbbell close to your chest while performing squats.
- Push-ups (standard or on knees).
- Planks (30-45 seconds): Gradually increase the duration.
Cool-down (5-10 minutes):
- Gentle static stretching for major muscle groups, especially legs and chest.
Day 2: Active Rest or Low-Intensity Activity
- Engage in light activity such as walking, swimming, or yoga for active recovery.
Day 3: Cardiovascular Conditioning and Flexibility
Warm-up (5-10 minutes):
- Same warm-up as Day 1.
Cardiovascular Conditioning (30-45 minutes):
- Continue your cardio activity, focusing on maintaining a steady pace with brief high-intensity intervals.
Flexibility and Mobility (15 minutes):
- Dynamic stretching and mobility exercises.
- Incorporate yoga or Pilates to enhance flexibility and balance.
Day 4: Strength Training
Warm-up (5-10 minutes):
- Same warm-up as Day 1.
Strength Training (Bodyweight and Dumbbell Exercises - 3 sets of 12-15 reps each):
- Reverse lunges or dumbbell lunges.
- Push-ups (standard or on knees).
- Side plank (each side, 30-45 seconds).
Cool-down (5-10 minutes):
- Focus on stretching the muscles worked during strength training.
Day 5: Active Rest or Low-Intensity Activity
- As in previous weeks, engage in a light activity or yoga for active recovery.
Day 6: Cardiovascular Conditioning and Flexibility
Warm-up (5-10 minutes):
- Same warm-up as Day 1.
Cardiovascular Conditioning (30-45 minutes):
- Continue with your chosen cardio activity, striving to maintain or slightly increase intensity.
Flexibility and Mobility (15 minutes):
- Continue to work on dynamic stretches and mobility exercises.
Include balance-focused drills for improved stability.
Day 7: Rest
- Allow your body to rest and recover fully. Rest is essential for preventing overtraining and injury.
As you progress through weeks 3-4, aim to increase the intensity of your cardio workouts gradually and add more challenging variations to your strength exercises. Stay hydrated, get adequate sleep, and pay attention to your body's signals to ensure you're progressing safely and effectively. This phase of training will help you build the endurance and strength necessary for skiing.
Remember that this is a general guideline, and your pre-season fitness program should be tailored to your individual fitness level, goals, and any specific areas of weakness or concern. If you're unsure about any aspect of your fitness program, consult with a fitness professional or trainer for personalised guidance. Check out Lineham Fitness - for a personalised programme, online or face to face training and great tips and advice on fitness and nutrition.
Always consult with a healthcare professional before beginning any new exercise program, especially if you have pre-existing medical conditions or concerns.
