Introduction to the Program
Welcome to Academy of Skiing's off-season fitness programs.
Most importantly these programs are designed for you to accelerate your learning process on the hill this season and accomplish more. I'm proud of you for taking the steps to invest in your season, this is an inexpensive way to make the most out of your time on the hill this season.
Second most important is that this is a functional fitness program, if you have any pain during any exercise STOP discontinue the work out and seek medical counsel.
So, let's delve into what exactly functional fitness is...
From bending down to pick up a tissue, to landing a cork 9, to typing this lecture, to biking down a trail, every time you use your body you have the option to use your body the way evolution has designed it or... not.
Biomechanically(your body's built in engineering) you are built to function in certain ways, but society and evolution have taken a different courses. While evolution generally creates stronger more capable species, for sapiens we are addicted to comfort and efficiency in some sense of the word. Automatic doors, temperature controlled climates, the perfect mattress, drive throughs... the list goes on. This has created a disconnect between how are bodies are designed, from digestion, to integral core functions, we are moving away from the roots from which our species has come from, and relatively rapidly considering the time frame of our evolution.
So through functional fitness, we examine how our bodies are meant to be used and apply directed consciousness to create biomechanical function on a unconscious level. So to say that in layman's terms; through paying attention to how we are supposed to function and repeating exercises in functional ways, we reinforce the habit of using our bodies the way we are supposed to.
When you go through this program keep in mind doing every exercise with the best possible form you can. What Tom Wallish has over so many others is perfect form. Focussing on your form now and becoming a self driven perfectionist of sorts, will cultivate more than just athletic prowess. This being said, it takes a life time to perfect your fitness and movements, be patient with yourself and keep striving for perfection understanding and accepting that you'll always land just short.
If you haven't seen the videos with Ginny and Trent explaining planking, breathing, squatting and deadlifting check them out here:
Planking Video w/ Ginny Turner:
Breathing Video w/ Trent Heights:
Squatting Video w/ Trent Heights:
Deadlift Video w/ Trent Heights:
Awesome!
Now that we have a better understanding of the intention behind functional fitness let's take a look at how the program is laid out for you:
There are 4 different types of work outs designed for you. For each type of workout there are 6 different work plans, 2 Beginner workouts, 2 Intermediate workouts and 2 Advanced workouts. It's up to you to determine your level of fitness and where to start(scroll down for tips on how to start). We've even incorporated ways to tailor the workouts to make them easier or challenging including giving you a range of # of set's and time to do each exercise. The potential for growth and to push yourself is endless, get pumped!
Working out is supposed to be fun so let's not burn ourselves out by shooting for the star from the couch, take steps and move in a calculated way and stay with the program long enough to see massive results in your skiing, fitness and health.
The 4 different types of work outs are as follows:
Tabata: is a form of HIIT(High Intensity Interval Training)
HIIT is a relatively new way to train for short periods of time, expending large amounts of energy in turn boosting anabolic tolerance and increasing metabolic rate throughout following 24 hours.
Purpose of Tabata and HIIT: To increase mental toughness, build endurance, burn fat, boost metabolism, and focus on function during times of high physical demand.
Required Effort: Must work as hard as you can in the work phase.
HVIT: is a form of HIIT that lasts 45 - 60+ minutes
Purpose: To increase mental toughness, build endurance, burn fat and increase VO2Max.
Required Effort: Must work just below the level of needing to stop OR as hard as you can without going anaerobic - this workout will also strengthen the heart and improve heart output.
Arms/Core:
Purpose: To increase strength of upper body & stability of core. Spinning is starts in the shoulders and moves through the core to your feet. Both upper body strength and core stability are required for all levels and abilities of skiing especially park, big mountain and mogul skiing.
Legs/Power:
Purpose: To increase power output of all muscles, increase strength & stability of knees. Powerful legs lead to powerful skiing, whether in the streets, the park or the backcountry, you'll never find a time you didn't wish you'd done more leg days.
Because we focus on functional fitness, I've designed an Exercise Encyclopedia to help walk you through any and every exercise in the program.
Exercise Encyclopedia:
Because we focus on functional fitness, I've designed an Exercise Encyclopedia to help walk you through any and every exercise in the program. When looking at the work outs if you have questions on how to properly do an exercise, consult the Exercise Encyclopedia.
Starting the program: Because we've designed this program for all fitness levels there is no one place someone should start necessarily. I recommend including some sort of cardio to compliment the work outs and starting off slow. Like I mentioned earlier, humans avoid pain and gravitate towards comfort, so the more comfortable you can make the act of working out and the more fun you have. The more you will change your behavior and you'll be on an incredible upward cycle.