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CSIA Program I


TCR Coach

No Ratings


10 Weeks

Refund Policy

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.

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
X-Train x4
2:23 hrs 2:15 hrs
Bike x2
1:05 hrs 0:34 hrs
Day Off x2
—— ——
Walk x1
0:50 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
2:23 hrs 2:15 hrs
1:05 hrs 0:34 hrs
Day Off
—— ——
0:50 hrs 0:40 hrs

Training Load By Week

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