Here's a detailed fitness program for weeks 7-8 of your preseason ski fitness plan. During this phase, we'll focus on maintaining and refining your cardiovascular endurance, strength, and flexibility to ensure you're in peak condition for your ski holiday:
Week 7-8: Maintain and Refine
Day 1: Cardiovascular Conditioning and Strength Training
Warm-up (5-10 minutes):
- Begin with light aerobic activity to increase your heart rate.
Cardiovascular Conditioning (45-60 minutes):
- Continue ski-specific activities, incorporating steep inclines or challenging terrain if possible.
Maintain a steady pace throughout the workout.
Strength Training (Bodyweight and Dumbbell Exercises - 3 sets of 12-15 reps each):
- Continue with advanced strength exercises, such as single-leg squats or pistol squats.
- Push-ups (standard or on knees).
- Planks (60-90 seconds).
Cool-down (5-10 minutes):
- Perform static stretching for major muscle groups, focusing on the lower body.
Day 2: Active Rest or Low-Intensity Activity
- Engage in low-intensity activities like swimming, yoga, or a gentle walk for active recovery.
Day 3: Cardiovascular Conditioning and Strength Training
Warm-up (5-10 minutes):
- Perform a light aerobic warm-up similar to Day 1.
Cardiovascular Conditioning (45-60 minutes):
- Continue with ski-specific activities, maintaining a steady pace.
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Add brief intervals of high-intensity effort to challenge your cardiovascular system.
Strength Training (Bodyweight and Dumbbell Exercises - 3 sets of 12-15 reps each):
- Reverse lunges or dumbbell lunges.
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Push-ups (standard or on knees).
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Side plank (each side, 60-90 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, incorporating uphill sections or challenging routes.
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Maintain a consistent pace on uphill segments.
Flexibility and Mobility (15-20 minutes):
- Focus on dynamic stretches and mobility exercises to enhance your range of motion.
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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 exercises that mimic skiing movements, such as lateral leg raises or squat jumps.
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Push-ups (standard or on knees).
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Side plank (each side, 60-90 seconds).
Cool-down (5-10 minutes):
- Concentrate on stretching the muscles worked during strength training.
Day 7: Rest
- Allow your body to rest fully. Rest is essential for recovery and maintaining peak performance.
During these weeks, it's crucial to stay consistent with your workouts and gradually increase the intensity of your cardiovascular sessions. Continue to prioritize proper form during strength exercises, and listen to your body to avoid overtraining. Ensure you maintain proper nutrition, hydration, and sleep to support your training and prepare for your upcoming ski holiday.
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.
