CSIA Program I

Average Weekly Training Hours 04:28
Training Load By Week
Average Weekly Training Hours 04:28
Training Load By Week

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.

Sample Day 1
0:30:00
Fat burning AM Ride.

Fat burning ride in AM. Easy 30 min. Low HR and no leg burning. Indoors or outdoors, just get in 30 min.

Sample Day 2
0:30:00
Brisk AM Walk

Ideally, brisk walk before breakfast. Can also do after supper. This will keep you from snacking!

Sample Day 4
0:30:00
Fat burning AM Ride.

Fat burning ride in AM. Easy 30 min. Low HR and no leg burning. Indoors or outdoors, just get in 30 min.

Sample Day 5
0:30:00
Brisk AM Walk

Ideally, brisk walk before breakfast. Can also do after supper. This will keep you from snacking!

Sample Day 6
0:45:00
40 min aerobic workout

Same as midweek walk/rides, just longer. Try to do in AM again. Breakfast after. Go early.
Bike, hike, brisk walk.

Sample Day 8
0:30:00
Fat burning AM Ride.

Fat burning ride in AM. Easy 30 min. Low HR and no leg burning. Indoors or outdoors, just get in 30 min.

Sample Day 8
0:20:00
Recovery Protocol for Rolling & Stretching

Spend 20 min after your significant workouts and be good to your muscles and tendons. Do the rolling and then follow-up with some stretching. It does make a difference! Click on the paperclip for the PDF.