CarveFit : Ultimate Ski and Snowboard Conditioning

Workout #2 progresses the work on muscular endurance and begins to address muscular strength.  The workout should take approximately 60 minutes.

Workout #2

Easy cardio warm up for 5 minutes.

Movement prep circuit:

1. Mini-band forward walk: 10 steps forward. Do all 10 reps with one foot in front before repeating with the other foot.
2. Mini-band backward walk: 10 steps backwards. Do all 10 reps with one foot in back before repeating with the other foot.
3. Mini-band lateral walk with bent knee: 12 steps in each direction.
4. Mini-band lateral walk with straight legs: 12 steps in each direction.
5. World’s greatest stretch: 5 reps with each leg, alternating.
6. Reverse lunge with overhead reach and rotation: 5 reps with each leg, alternating.

Muscular endurance-strength circuit: No rest between exercises.  Try to complete the circuit in as close to two minutes as possible.

1. Body weight squat: 24 reps (hands behind head)
2. Squat jump: 24 reps (hands behind head)
3. Alternating front lunges: 12 reps on each leg
4. Lunge jump: 12 reps on one leg then repeat with the other leg

Strength circuit one: Repeat the circuit 5 times.

1. Barbell Squat: 6 reps
2. TRX row:  10 reps

Strength-endurance circuit: Perform the circuit two times.

1. Walking lunge: 40 paces
2. Weighted sled push: 30 meters up and back (substitute leg press if you do not have a sled)

Muscular endurance circuit:

1. 3 level pulse squat: 15/15/15 (15 reps at the bottom third of your squat, 15 reps in the middle third, 15 reps at the top third. Each rep should be 3-6 inches of movement)
2. Straight leg ball bridge: 10 repetitions for a 10 count each
3. 3 level pulse squat: 15/15/15
4. Bent knee ball bridge: 10 repetitions for a 10 count each (knees bent to 30 degrees, weight on the ball of your foot)

Core/calf circuit 1: Perform two times

1. 1 leg calf raise: 15 reps
2. Reverse curl: 20 reps
3. Ab curl: 20 reps for a 2 count hold (calves on a bench)

Core/calf circuit 2: perform two times.

1. Toe raise: 20 reps (both legs at the same time)
2. “W” position back extension: 10 reps for a 10 count each.

Day 6: rest and recover

Day 7: Fun activity day.  Go for a hike, play some ball.  Be sure to move but in an unstructured way.

Day 8: Sprints

1. Light cardio warm up for 10-20 minutes
2. 100 meter sprints: 5 with 60 seconds between sprints
3. 50 meter sprints: 10 with 30 seconds between sprints
4. 400 meter run: 2 times at 80-85% intensity

We are pleased to post a 6 week, 12 workout training program to help you get in the best skiing or snowboarding shape of your life.  The following working is designed to be performed two times per week.  Each of the 12 workouts will be posted individually over the next few weeks.

Workout #1 is designed to be a preparatory workout, getting your body ready for the progressively harder work you will encounter over the next 6 weeks.  The workout should take approximately 30 minutes with an additional 30 minutes of cardiovascular training following the strength portion of the workout.

Workout #1

Easy cardio warm up for 10 minutes

Movement prep circuit one:

1. Mini-band forward walk: 10 steps forward. Do all 10 reps with one foot in front before repeating with the other foot.
2. Mini-band backward walk: 10 steps backwards. Do all 10 reps with one foot in back before repeating with the other foot.
3. Mini-band lateral walk with bent knee: 12 steps in each direction.
4. Mini-band lateral walk with straight legs: 12 steps in each direction.

Movement prep circuit two:

1. World’s greatest stretch: 5 reps with each leg, alternating.
2. Reverse lunge with overhead reach and rotation: 5 reps with each leg, alternating.
3. Glute bridge: 10 reps for a 10 count each  rep
4. Front plank with alternate arm reach: 10 reps on each arm for a 3 count.
5. Glute bridge with march: 10 reps, alternating each leg
6. Side plank: 6 reps for a 6 count, repeat on the other side.

Muscular endurance / core circuit one: perform both exercises and then repeat the circuit a second time.

1. Body weight squat: 25 reps
2. Straight arm rope pressdown: 15 reps

Muscular endurance / Power endurance / core circuit two: Perform all three exercises in order and then repeat the circuit a second time.

1. Squat jump: 25 reps
2. Cable chop: 10 reps each side
3. Wall banger: 10 reps each side

Strength circuit one: perform both exercises then repeat the circuit a second time.

1. 1 leg bench lunge: 10 reps per leg
2. Push up: 15 reps

Cardiovascular conditioning: 3o minutes on the exercise bike or similar piece of equipment at 75-85% intensity.

On day 2 perform 30 minutes of easy cardiovascular exercise at 70-80% intensity. 

On day 3 perform 15 minutes on two different pieces of cardiovascular equipment at 85% intensity.

On day 4 perform 15 minutes on two different pieces of cardiovascular equipment at 85% intensity (increase the difficulty level from day 3 by one).

On day 5 perform Ski/Snowboard Conditioning Workout #2