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CSIA Program I

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CSIA Program I


TCR Coach


10 Weeks

Plan Description

PROGRAM I is designed for the Canadian Ski Instructor Alliance (CSIA) instructors after the completion of the fitness testing requirements. A 10 week plan to get you ready for the ski season. Program I is suited for individuals who achieved the following fitness testing scores listed below:

VO2 max test or 1.5 mile run test:
Male: VO2 < 45ml/kg/min
Female: VO2 < 40ml/kg/min

90 second Box Jump test:
Male: <60, Female: <40

Body Fat Percentage:
Male: >20%, Female: >25%

The main goal is to improve the cardiovascular fitness and reduce some body fat. Once this is achieved, we can work on Program II which is more power based.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
X-Train x4
02:24:00 02:15:00
Bike x2
01:06:00 00:35:00
Day Off x2
—— ——
Walk x1
00:50:00 00:40:00
Workouts Per Week Weekly Average Longest Workout
02:24:00 02:15:00
01:06:00 00:35:00
Day Off
—— ——
00:50:00 00:40:00

Training Load By Week

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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