Endurance for Ski 2

By Pedro Bernardes

Experience

Intermediate (2-3 years)

Days per week

1 day

Time

69 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)

Increase Stamina (Female | Male)

Description

This is a Workout for recreational skiers that like to enjoy the activity when they have the chance. This will help you keep in shape for the activity so you can perform better and avoid injuries.s

Source

myworkouts

Equipment

Barbell, Bodyweight, Dumbbell, Exercise Ball, Other, Smith Machine, Suspension (TRX)

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

69 minutes

Genders

Female, Male

Days per week

1 day

Goals

Athletic Performance (Female | Male)

Increase Stamina (Female | Male)

Description

This is a Workout for recreational skiers that like to enjoy the activity when they have the chance. This will help you keep in shape for the activity so you can perform better and avoid injuries.s

Equipment

Barbell, Bodyweight, Dumbbell, Exercise Ball, Other, Smith Machine, Suspension (TRX)

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Week 1

Physiological effect: Metabolic gains. Increase blood flow to the structures (muscle, bone and tendons) by augmenting muscular vascularization. This workout will increase your aerobic capacity, improving your ability to endure longer periods of effort at a higher intensity.

Training characteristics: Full body workout to recruit all major muscles for specific tasks and muscles for Ski.

Tempo: As fast as you can 0,5''/0,5'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Load: Increase on 2 and 3 Set.

Day 1

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No rest between the 2 exercises in each Super Set.

Exercise	Sets	Reps	Rest	Notes
1A. Jump Rope: Basic Hop ▶	3 sets	60s	30s
1B. Narrow Smith Machine Squat Narrow Smith Machine Squats by Fitness App	3 sets	15 reps	30s
2A. Ice Skater ▶	3 sets	30 reps	30s
2B. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	30 reps	30s
3A. Dumbbell Alternating Side Lunge ▶	3 sets	30 reps	30s	Alternating each side.
3B. Leg Curl (on stability ball) Swiss Ball Hamstring Curl by Hybrid Fitness	3 sets	15 reps	30s
4A. Suspended Inverted Row Suspended Leg Curl to Inverted Row by Dan Blewett	3 sets	15 reps	30s
4B. Close Grip Push Up ▶	3 sets	15 reps	30s
5A. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	3 sets	15 reps	30s
5B. Twisting Floor Crunch Oblique Crunch by David Kimmerle	3 sets	30 reps	30s	Alternating each side.
6A. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	3 sets	15 reps	30s
6B. Alternate Heel Touchers Tutorial Alternate Heel Touchers by Get Right Results	3 sets	30 reps	30s