Free personalized workout plan

Strength for Ski 1

By Pedro Bernardes

Experience

Beginner (1-2 years)

Days per week

3 days

Time

105 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)
Gain Strength (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

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Equipment

Barbell, Bodyweight, Cable, Machine, Other

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

105 minutes

Genders

Female, Male

Days per week

3 days

Goals

Athletic Performance (Female | Male)
Gain Strength (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

Show More

Equipment

Barbell, Bodyweight, Cable, Machine, Other

Avg Exertion

50%

Workout Type

Full Body

Avg Cardio Intensity

20%

Workout Overview

Week 1

Physiological effect: Morphological gains. Increase in muscle strength by recruiting more muscle fibers, resulting in the development of stability and  balance.

Training characteristics: Full body workout to increase major muscle intra and inter coordination for specific tasks and muscles for Ski.

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set. 


ExerciseSetsRepsRestNotes
1. Narrow Stance Hack Squats3 sets14, 12, 10 reps60s
2. Seated Leg Curl3 sets12, 10, 8 reps60s
3. Thigh Abductor3 sets12, 10, 8 reps60s
4. Thigh Adductor
Thigh Adductor
3 sets12, 10, 8 reps60s
5. Cable Row Standing
Cable Row Standing
3 sets12, 10, 8 reps60s
6. Close-Grip Bench Press
Close-Grip Bench Press
3 sets12, 10, 8 reps60s
7. Cable Tricep Extension
Cable Tricep Extension
3 sets10, 8, 6 reps60s
8. Upright Barbell Row
Upright Barbell Row
3 sets10, 8, 6 reps60s
9. Weighted Crunch3 sets14, 12, 10 reps60s
10. Twisting Floor Crunch3 sets14, 12, 10 reps60s
Each side, with no rest between.
11. Hyperextension
Hyperextension
3 sets14, 12, 10 reps60s

ExerciseSetsRepsRestNotes
1. Narrow Stance Hack Squats3 sets14, 12, 10 reps60s
2. Seated Leg Curl3 sets12, 10, 8 reps60s
3. Thigh Abductor3 sets12, 10, 8 reps60s
4. Thigh Adductor
Thigh Adductor
3 sets12, 10, 8 reps60s
5. Cable Row Standing
Cable Row Standing
3 sets12, 10, 8 reps60s
6. Close-Grip Bench Press
Close-Grip Bench Press
3 sets12, 10, 8 reps60s
7. Cable Tricep Extension
Cable Tricep Extension
3 sets10, 8, 6 reps60s
8. Upright Barbell Row
Upright Barbell Row
3 sets10, 8, 6 reps60s
9. Weighted Crunch3 sets14, 12, 10 reps60s
10. Twisting Floor Crunch3 sets14, 12, 10 reps60s
Each side, with no rest between.
11. Hyperextension
Hyperextension
3 sets14, 12, 10 reps60s

ExerciseSetsRepsRestNotes
1. Narrow Stance Hack Squats3 sets14, 12, 10 reps60s
2. Seated Leg Curl3 sets12, 10, 8 reps60s
3. Thigh Abductor3 sets12, 10, 8 reps60s
4. Thigh Adductor
Thigh Adductor
3 sets12, 10, 8 reps60s
5. Cable Row Standing
Cable Row Standing
3 sets12, 10, 8 reps60s
6. Close-Grip Bench Press
Close-Grip Bench Press
3 sets12, 10, 8 reps60s
7. Cable Tricep Extension
Cable Tricep Extension
3 sets10, 8, 6 reps60s
8. Upright Barbell Row
Upright Barbell Row
3 sets10, 8, 6 reps60s
9. Weighted Crunch3 sets14, 12, 10 reps60s
10. Twisting Floor Crunch3 sets14, 12, 10 reps60s
Each side, with no rest between.
11. Hyperextension
Hyperextension
3 sets14, 12, 10 reps60s

Week 2

Increase load by 10 to 20% in all exercises except shoulder and triceps exercises where you should increase by 5 to 10%

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set. 


ExerciseSetsRepsRestNotes
1. Narrow Stance Hack Squats3 sets14, 12, 10 reps60s
2. Seated Leg Curl3 sets12, 10, 8 reps60s
3. Thigh Abductor3 sets12, 10, 8 reps60s
4. Thigh Adductor
Thigh Adductor
3 sets12, 10, 8 reps60s
5. Cable Row Standing
Cable Row Standing
3 sets12, 10, 8 reps60s
6. Close-Grip Bench Press
Close-Grip Bench Press
3 sets12, 10, 8 reps60s
7. Cable Tricep Extension
Cable Tricep Extension
3 sets10, 8, 6 reps60s
8. Upright Barbell Row
Upright Barbell Row
3 sets10, 8, 6 reps60s
9. Weighted Crunch3 sets14, 12, 10 reps60s
10. Twisting Floor Crunch3 sets14, 12, 10 reps60s
Each side, with no rest between.
11. Hyperextension
Hyperextension
3 sets14, 12, 10 reps60s

ExerciseSetsRepsRestNotes
1. Narrow Stance Hack Squats3 sets14, 12, 10 reps60s
2. Seated Leg Curl3 sets12, 10, 8 reps60s
3. Thigh Abductor3 sets12, 10, 8 reps60s
4. Thigh Adductor
Thigh Adductor
3 sets12, 10, 8 reps60s
5. Cable Row Standing
Cable Row Standing
3 sets12, 10, 8 reps60s
6. Close-Grip Bench Press
Close-Grip Bench Press
3 sets12, 10, 8 reps60s
7. Cable Tricep Extension
Cable Tricep Extension
3 sets10, 8, 6 reps60s
8. Upright Barbell Row
Upright Barbell Row
3 sets10, 8, 6 reps60s
9. Weighted Crunch3 sets14, 12, 10 reps60s
10. Twisting Floor Crunch3 sets14, 12, 10 reps60s
Each side, with no rest between.
11. Hyperextension
Hyperextension
3 sets14, 12, 10 reps60s

ExerciseSetsRepsRestNotes
1. Narrow Stance Hack Squats3 sets14, 12, 10 reps60s
2. Seated Leg Curl3 sets12, 10, 8 reps60s
3. Thigh Abductor3 sets12, 10, 8 reps60s
4. Thigh Adductor
Thigh Adductor
3 sets12, 10, 8 reps60s
5. Cable Row Standing
Cable Row Standing
3 sets12, 10, 8 reps60s
6. Close-Grip Bench Press
Close-Grip Bench Press
3 sets12, 10, 8 reps60s
7. Cable Tricep Extension
Cable Tricep Extension
3 sets10, 8, 6 reps60s
8. Upright Barbell Row
Upright Barbell Row
3 sets10, 8, 6 reps60s
9. Weighted Crunch3 sets14, 12, 10 reps60s
10. Twisting Floor Crunch3 sets14, 12, 10 reps60s
Each side, with no rest between.
11. Hyperextension
Hyperextension
3 sets14, 12, 10 reps60s

Week 3

Increase load by 10 to 20% in all exercises except shoulder and triceps exercises where you should increase by 5 to 10%

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set. 


ExerciseSetsRepsRestNotes
1. Narrow Stance Hack Squats3 sets14, 12, 10 reps60s
2. Seated Leg Curl3 sets12, 10, 8 reps60s
3. Thigh Abductor3 sets12, 10, 8 reps60s
4. Thigh Adductor
Thigh Adductor
3 sets12, 10, 8 reps60s
5. Cable Row Standing
Cable Row Standing
3 sets12, 10, 8 reps60s
6. Close-Grip Bench Press
Close-Grip Bench Press
3 sets12, 10, 8 reps60s
7. Cable Tricep Extension
Cable Tricep Extension
3 sets10, 8, 6 reps60s
8. Upright Barbell Row
Upright Barbell Row
3 sets10, 8, 6 reps60s
9. Weighted Crunch3 sets14, 12, 10 reps60s
10. Twisting Floor Crunch3 sets14, 12, 10 reps60s
Each side, with no rest between.
11. Hyperextension
Hyperextension
3 sets14, 12, 10 reps60s

ExerciseSetsRepsRestNotes
1. Narrow Stance Hack Squats3 sets14, 12, 10 reps60s
2. Seated Leg Curl3 sets12, 10, 8 reps60s
3. Thigh Abductor3 sets12, 10, 8 reps60s
4. Thigh Adductor
Thigh Adductor
3 sets12, 10, 8 reps60s
5. Cable Row Standing
Cable Row Standing
3 sets12, 10, 8 reps60s
6. Close-Grip Bench Press
Close-Grip Bench Press
3 sets12, 10, 8 reps60s
7. Cable Tricep Extension
Cable Tricep Extension
3 sets10, 8, 6 reps60s
8. Upright Barbell Row
Upright Barbell Row
3 sets10, 8, 6 reps60s
9. Weighted Crunch3 sets14, 12, 10 reps60s
10. Twisting Floor Crunch3 sets14, 12, 10 reps60s
Each side, with no rest between.
11. Hyperextension
Hyperextension
3 sets14, 12, 10 reps60s

ExerciseSetsRepsRestNotes
1. Narrow Stance Hack Squats3 sets14, 12, 10 reps60s
2. Seated Leg Curl3 sets12, 10, 8 reps60s
3. Thigh Abductor3 sets12, 10, 8 reps60s
4. Thigh Adductor
Thigh Adductor
3 sets12, 10, 8 reps60s
5. Cable Row Standing
Cable Row Standing
3 sets12, 10, 8 reps60s
6. Close-Grip Bench Press
Close-Grip Bench Press
3 sets12, 10, 8 reps60s
7. Cable Tricep Extension
Cable Tricep Extension
3 sets10, 8, 6 reps60s
8. Upright Barbell Row
Upright Barbell Row
3 sets10, 8, 6 reps60s
9. Weighted Crunch3 sets14, 12, 10 reps60s
10. Twisting Floor Crunch3 sets14, 12, 10 reps60s
Each side, with no rest between.
11. Hyperextension
Hyperextension
3 sets14, 12, 10 reps60s

Week 4

Increase load by 10 to 20% in all exercises except shoulder and triceps exercises where you should increase by 5 to 10%

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set. 


ExerciseSetsRepsRestNotes
1. Narrow Stance Hack Squats3 sets14, 12, 10 reps60s
2. Seated Leg Curl3 sets12, 10, 8 reps60s
3. Thigh Abductor3 sets12, 10, 8 reps60s
4. Thigh Adductor
Thigh Adductor
3 sets12, 10, 8 reps60s
5. Cable Row Standing
Cable Row Standing
3 sets12, 10, 8 reps60s
6. Close-Grip Bench Press
Close-Grip Bench Press
3 sets12, 10, 8 reps60s
7. Cable Tricep Extension
Cable Tricep Extension
3 sets10, 8, 6 reps60s
8. Upright Barbell Row
Upright Barbell Row
3 sets10, 8, 6 reps60s
9. Weighted Crunch3 sets14, 12, 10 reps60s
10. Twisting Floor Crunch3 sets14, 12, 10 reps60s
Each side, with no rest between.
11. Hyperextension
Hyperextension
3 sets14, 12, 10 reps60s

ExerciseSetsRepsRestNotes
1. Narrow Stance Hack Squats3 sets14, 12, 10 reps60s
2. Seated Leg Curl3 sets12, 10, 8 reps60s
3. Thigh Abductor3 sets12, 10, 8 reps60s
4. Thigh Adductor
Thigh Adductor
3 sets12, 10, 8 reps60s
5. Cable Row Standing
Cable Row Standing
3 sets12, 10, 8 reps60s
6. Close-Grip Bench Press
Close-Grip Bench Press
3 sets12, 10, 8 reps60s
7. Cable Tricep Extension
Cable Tricep Extension
3 sets10, 8, 6 reps60s
8. Upright Barbell Row
Upright Barbell Row
3 sets10, 8, 6 reps60s
9. Weighted Crunch3 sets14, 12, 10 reps60s
10. Twisting Floor Crunch3 sets14, 12, 10 reps60s
Each side, with no rest between.
11. Hyperextension
Hyperextension
3 sets14, 12, 10 reps60s

ExerciseSetsRepsRestNotes
1. Narrow Stance Hack Squats3 sets14, 12, 10 reps60s
2. Seated Leg Curl3 sets12, 10, 8 reps60s
3. Thigh Abductor3 sets12, 10, 8 reps60s
4. Thigh Adductor
Thigh Adductor
3 sets12, 10, 8 reps60s
5. Cable Row Standing
Cable Row Standing
3 sets12, 10, 8 reps60s
6. Close-Grip Bench Press
Close-Grip Bench Press
3 sets12, 10, 8 reps60s
7. Cable Tricep Extension
Cable Tricep Extension
3 sets10, 8, 6 reps60s
8. Upright Barbell Row
Upright Barbell Row
3 sets10, 8, 6 reps60s
9. Weighted Crunch3 sets14, 12, 10 reps60s
10. Twisting Floor Crunch3 sets14, 12, 10 reps60s
Each side, with no rest between.
11. Hyperextension
Hyperextension
3 sets14, 12, 10 reps60s

Date Created: 2/6/19, 12:30 PM


Last Updated: 9/12/20, 9:37 PM

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