September 1, 2010

Many of you are involved in a Fall sport which is very important. The more sports you play the better athlete you become and the better skier you will be. Below are a couple different training programs to choose from depending on how much time you have. If you are playing a Fall sport, the twice a week program may work better for you. If you aren’t playing a sport or you find that you have the time to lift 3 times a week you can follow that program. They are both templates and feel free to substitute exercises as needed. If you have any questions, please feel free to contact me via email or call me at 603-356-7627. We will be conducting strength training sessions at 121 Fit throughout the Fall for local athletes. If you are not playing a Fall sport we will train Mon-Wed and Fri from 3:30-4:30/ Those of you playing a Fall sport should train twice a week. Please contact me at the office to set up training times after sports practice.

Fall Strength Training Program
The following is a strength program, which should be followed 3 days per week, ideally Monday, Wednesday, and Friday.

MONDAY
SQUAT – 3 sets of 10-12 reps (If you are pressed for time perform these
LEG EXT – 3 x 12 lifts: SQUATS, LEG CURL, and BENCH)
LEG CURL – 3 x 12
CALF RAISE – 3 x 15
BENCH – 3 x 10
LAT PULL DOWN – 3 x 10
SEATED PRESS – 3 x 10
10-Minute Stomach Routine

WEDNESDAY
POWER CLEAN – 3 x 10 (If you are pressed for time, perform these
DEAD LIFTS – 3 x 10 lifts: POWER CLEANS, DEAD LIFTS,
PUSH PRESS – 3 x 10 PULL UPS)
CALF RAISE – 3 x 15
DIPS, TRICEP EXT, TRICEP PUSHDOWNS, NARROW GRIP BENCH – 3 x 10
PULL UPS – 3 times as many as possible
10-Minute Stomach Routine

FRIDAY
SQUAT OR FRONT SQUAT 3 x 10 – 12 (If you are pressed for time, perform these
LUNGE 3 x 10 – 12 lifts: SQUAT/FRONT SQUAT, LUNGE,
LEG CURL 3 x 12 BENCH/INCLINE)
CALF RAISE 3 x 15
BENCH OR INCLINE BENCH 3 x 10
LAT PULLDOWN 3 x 10
ARM CURL 3 x 12
10-Minute Stomach Routine

After three weeks perform 3 sets of 8 reps for each exercise. Keep calf raises at 15 reps. After another 3 weeks perform 3 sets of 4-6 reps of each exercise, keeping calf raises at 15 reps. Lift as heavy a weight as you can for the prescribed reps and keep trying to add weigh each week. Take 1-2 minute rests intervals between sets, no more. Maintain strict form at all times. In addition to your strength training, make sure to do some aerobic and anaerobic work as well as agility work. Run, spring, bike, hike, and skip rope. Perform plyometrics a couple of days a week in conjunction with your lifting days. The weight training sessions should take no more than 45 – 60 minutes max. Get outside after lifting and work on aerobic, anaerobic, and agility training. On non-lifting days you can go harder on your aerobic, anaerobic and agility training.

SAMPLE ANAEROBIC WORKOUT SAMPLE AEROBIC WORKOUT
6 40-yard sprints 2 – 3 mile run as fast as possible
3 440-yard sprints 6 – 10 mile bike ride as fast as possible
3 100-yard sprints (other good aerobic activities include:
Skip Rope 5 –10 minutes mountain biking, power hiking, 1 mile
(Other anaerobic activities include: run as fast as possible, skipping rope, etc)
Hill sprints, power hikes & bikes,
Intervals – run, bike, hike)

Effective agility exercises include: skipping rope, running woods slalom (don’t shin!), carioca’s, dot drill, 1 leg hops and balancing. Tennis, racquetball, squash, soccer, roller blading, etc.
THE STRONGER AND MORE FIT THAT YOU ARE, THE BETTER YOU WILL SKI

Try to arrange your workouts to allow for ample recovery time. Allow for 2-3 days of recovery from an exercise (if you do squats on Monday, you should wait 2-3 days until you do squats again).

If you are really pressed for time, below you will find a more abbreviated strength program to follow.

WORKOUT #1
SQUAT 3 – 4 sets x 10 reps
BENCH 3 sets x 8 – 10 reps
LAT PULL DOWN or PULL UP 3 sets x - 10 reps
BICEP CURL 3 sets x 8 – 10 reps
STOMACH ROUTINE 10 minutes

WORKOUT #2
LUNGE, SQUAT OR LEG PRESS 3 sets x 8 – 10 reps
BENCH 3 sets x 8 – 10 reps
PUSH PRESS 3 sets x 6 – 8 reps
DIPS or TRICEP EXT 3 sets x 8 – 10 reps
STOMACH ROUTINE – 10 minutes

Happy training!

Dave