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12-Week Ski Prep I and II

Browse More Plans

12-Week Ski Prep I and II

Author

Cascade Endurance

All plans by this Coach

Length

12 Weeks

Plan Description

This strength-based plan is designed to supplement your running or biking plan, and has workouts to get you ready for more specific ski training. A focus on core and hip strength, this is perfect for off-season base work as well. This gives you a comprehensive, progressive plan that includes aerobic workouts as well as strength (both in gym/at home and outdoors on foot). You don't need any special equipment, though kettle bells and/or dumbbells are helpful.

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Training Plan Sample Week

Sample Workouts - Week 800
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Foam Rolling routine

Other00:20:00
Follow our description of some good foam rolling techniques:

https://www.youtube.com/watch?v=ONOr8Z3Qjm8&feature=youtu.be
Details
Tuesday

Warm up for strength

Run00:10:0010 TSS
10-15 min. very easy to get some blood flow and get moving for strength.
Details

Muscular Endurance Week 4

Strength01:11:5960 TSS
This workout builds over the course of several months, and most important in doing it is to start conservatively. The jumps should be about 80% effort - don't be too explosive or you'll get horribly sore.
WORKOUT: 

- Core: 200 total reps of your choice 4 diff core exercises (60 sec. plank hold counts as 60 reps):
plank, side plank, kayakers, mountain climbers, push ups, or other challenging ones

WORKOUT:
- 7 sets 10x squat jump start on the min
- 7 sets 10x box step-ups (10x each leg) start on 90 sec.
- 7 sets 10x split jump squat start on min
Details
Wednesday

Foam Rolling routine

Other00:20:00
Follow our description of some good foam rolling techniques:

https://www.youtube.com/watch?v=ONOr8Z3Qjm8&feature=youtu.be
Details

Recovery Run/Bike/Hike

Run00:45:00
45 min. run or up to an hour bike/hike. This should be very easy. The goal is to increase blood flow and range of motion.
Details
Thursday

ED+fartlek

Run01:00:00
Overall this should be an easy workout, but have fun and find ways to vary intensity: stairs, pick ups, whatever you feel like.
Details
Friday

Core + Hips

Strength00:40:0030 TSS
Three rounds of 10 reps or 60 secs of the following:

Core:

-Plank with alt shoulder tap
-Side plank up/downs (w/ top leg lifted to progress)
-3 point/2 point plank: https://www.youtube.com/watch?v=xKFuxXrkCJA
-Push ups
-Plank up/downs: https://www.youtube.com/watch?v=OftEESVAXdo
-Mt. Climbers: https://www.youtube.com/watch?v=3EHNMHclaz4

Hips:

-Single-leg bridge
-Side-lying leg lifts (add band around knees to add resistance if you need)
-Star lunge: https://www.youtube.com/watch?v=_z9COm1Ul9A
-Lateral walk with band around knees (imagine you're sliding along a bench and fully transfer your weight over to one side before lifting the other leg. Your hips should stay totally level)
-Forward Ts (with weight to progress): https://www.youtube.com/watch?v=NKVI6RkMARs&t=2s
Details
Saturday

Aerobic Day

Run01:00:0050 TSS
60 min. easy running or biking.
Details
Sunday

Long run/bike/hike

Run01:30:0075 TSS
1:30 hrs easy volume, with hills.
Details

Thursday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
05:23:00 03:00:00
Other x3
00:38:00 00:20:00
Strength x2
01:51:00 01:12:00
Walk x1
00:17:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Run Run
05:23:00 03:00:00
Other Other
00:38:00 00:20:00
Strength Strength
01:51:00 01:12:00
Walk Walk
00:17:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Cascade Endurance

Cascade Endurance

Endurance coaching and strength training for the mountains. We coach trail runners, ultrarunners, skiers, climbers, and mountain enthusiasts of all abilities to reach their goals through personalized training.

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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.

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