Here's a more detailed fitness program for weeks 5-6 of your pre-season ski fitness plan. During this phase, we'll focus on ski-specific training to further enhance your endurance, strength, and stability:
Week 5-6: Ski-Specific Training
Day 1: Cardiovascular Conditioning and Strength Training
Warm-up (5-10 minutes):
- Start with light aerobic activity to raise your heart rate.
Cardiovascular Conditioning (45-60 minutes):
- Incorporate activities like stair climbing, hiking, or using a step machine to simulate the leg endurance required for skiing.
Maintain a steady pace, incorporating inclines if possible.
Strength Training (Bodyweight and Dumbbell Exercises - 3 sets of 12-15 reps each):
- Bodyweight squats or goblet squats with dumbbells.
- Push-ups (standard or on knees).
- Planks (45-60 seconds).
Cool-down (5-10 minutes):
- Gentle static stretching for major muscle groups, with a focus on the lower body.
Day 2: Active Rest or Low-Intensity Activity
- Engage in low-intensity activities such as swimming, yoga, or walking to promote recovery.
Day 3: Cardiovascular Conditioning and Strength Training
Warm-up (5-10 minutes):
- Begin with the same light aerobic warm-up as Day 1.
Cardiovascular Conditioning (45-60 minutes):
- Continue with ski-specific activities, incorporating interval training.
- Alternate between high-intensity bursts (2-3 minutes) and recovery periods (1-2 minutes).
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, 45-60 seconds).
Cool-down (5-10 minutes):
- Focus on stretching and releasing tension in the muscles used during strength training.
Day 4: Active Rest or Low-Intensity Activity
- As in previous weeks, engage in light activity or yoga for active recovery.
Day 5: Cardiovascular Conditioning and Flexibility
Warm-up (5-10 minutes):
- Perform a light warm-up similar to Day 1.
Cardiovascular Conditioning (45-60 minutes):
- Continue ski-specific activities, increasing the challenge by incorporating uphill sections if possible.
- Maintain a consistent pace during the uphill segments.
Flexibility and Mobility (15-20 minutes):
- Focus on dynamic stretches and mobility exercises to enhance your range of motion.
- Include balance drills such as single-leg squats on an unstable surface.
Day 6: Strength Training
Warm-up (5-10 minutes):
- Begin with a light aerobic warm-up as usual.
Strength Training (Bodyweight and Dumbbell Exercises - 3 sets of 12-15 reps each):
- Incorporate more advanced strength exercises, such as single-leg squats or pistol squats.
- Push-ups (standard or on knees).
- Side plank (each side, 45-60 seconds).
Cool-down (5-10 minutes):
- Concentrate on stretching the muscles worked during strength training.
Day 7: Rest
- Allow your body to fully recover. Rest is crucial for optimal performance and injury prevention.
During these weeks, it's important to maintain proper form during strength exercises and gradually increase the intensity of your cardiovascular workouts. Listen to your body, stay hydrated, and ensure you're getting adequate nutrition and sleep to support your training. Ski-specific activities will help you simulate the demands of skiing and prepare you for the slopes effectively.
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.
