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SKI/SNOWBOARD - HITTING THE SLOPES - LEVEL 1 (6 Weeks)

Author

Team W Coaching

All plans by this Coach
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Length

6 Weeks

Plan Specs

winter sports pace based strength

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Plan Description

This 6 week training plan is geared towards the recreational skier/rider preparing for the upcoming winter season. The plan has a balance between quality training and recovery to get you to the slopes prepared and healthy.

The plan was developed by Kim Welk, Endurance Coach, USAT Level 1 Certified Triathlon Coach, USA Cycling Level 3 Certified Coach, Training Peaks Level 2 Accredited Coach, Certified Personal Trainer, Endurance Athlete.

NOTES:
*Times are approximate and will vary based on average pace.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:55 hrs 1:30 hrs
—— ——
1:11 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:55 hrs 1:30 hrs
—— ——
1:11 hrs 1:00 hrs
—— ——

Training Load By Week


Kim Welk

Team W Coaching

Each person that seeks to engage in a health and fitness journey participates for a different reason. Some are seeking a finish, some a PR in time and/or distance and others are out to experience something new that has been unattainable prior to now. As a coach, I customize training plans based on the person’s why. It is of extreme importance to analyze the why on a regular basis to ensure that the ultimate goal stays in sight. I embrace the journey one day and one step at a time.

Sample Day 1

0:20:00
CARDIO - WARM-UP

Select machine of choice (treadmill, elliptical, stationary bike, stair climber, rowing machine)

Complete a 20 minute program that includes a warm-up and cool down (20 minutes total) - focus on higher cadence and lower resistance to ensure warm-up. Pick-ups of intensity during the middle 10 minutes encouraged.

REST 5 Minutes upon completion prior to moving into Strength Segment.

Sample Day 1

0:20:00
20 Minute AMRAP

20 minute AMRAP
(As many rounds as possible):

1. 10 Medicine ball squat press
https://www.youtube.com/watch?v=z9mszchtiHQ

2. 10 Leg Raises
https://www.youtube.com/watch?v=l4kQd9eWclE

3. 60 Second Plank Hold

Sample Day 2

1:00:00
CARDIO Cross Train

The goal for today's workout is to build the cardio system. There are many options for today - bike (road, mountain, cross, spin class, interval session) run (trail, road, treadmill), swim
Once you have made your selection, incorporate a 10 minute warm-up, 40 minute main session and 10 minute cool down.

Sample Day 3

0:40:00
UPPER BODY/CORE ROTATION

4 SETS:

1. 15 Pushups

2. 30 second Side plank (30 seconds each side)

3. 10 Seated Russian Twists (10 on each side)
https://www.youtube.com/watch?v=wkD8rjkodUI

4. 15 Burpee pushups
(Start in standing position, bend down placing hands in front of you. Jump back into a plank position and do one push up. Bring legs in, and return to standing position.)


5. 10 Bench Dips
https://www.youtube.com/watch?v=jox1rb5krQI

6. 20 V Sit-ups
https://www.youtube.com/watch?v=Wlw2Cyon-Ks&vl=en

Sample Day 3

0:20:00
POWER WALK - Treadmill

Walk on treadmill for 20 minutes at 4 mph and incline of 5

Sample Day 5

1:30:00
Road Bike/Mountain Bike/CX Bike/Trail Run/Road Run

Get outside!
Goal for the workout is cardio and endurance.
RPE Should be in the 6-7 Range Sustained throughout

Sample Day 8

1:00:00
4x7 ROTATION

Complete 4 Sets of the Following:
1. 50 mountain climbers
2. 15 burpees
3. 20 high lat pulls
https://www.youtube.com/watch?v=UMC48BO-GQE
4. 20 low pulley rows
https://www.youtube.com/watch?v=kOQ9Uq6IQQo (can be done with a bar or handles)
5. 100 boxing shadow punches while holding 5 to 10 pound dumbbells
6. 20 reps of V Sit-ups
https://www.youtube.com/watch?v=Wlw2Cyon-Ks&vl=en
7. 100 bicycle crunches
https://www.youtube.com/watch?v=ixQGJ3Ja-2I

REST 3-5 Minutes between sets

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