4 Week Program

The purpose of this program is to improve your strength and power. The workouts may be shorter, but more effort is required.
There are different elements to the program and are all as important as each other to create a strong body for snow sports.
There are progressions to some exercises, unless given, use a heavier weight or higher jump line to challenge you further. If you feel any pain or discomfort at any time, stop and ask the advice of a fitness trainer, physio or doctor.

Cardio

You should be starting to feel fitter now and those 1 min intervals are becoming easier. You now need to do 2 interval sessions a week. Have a few days between each interval session to recover. Increase the max pace interval up to 1.5min or 2 min and the recovery interval decrease it to 1 min. Still do 6 intervals with a warm up and cool down.
2x Interval training
2x cardio (45+ mins) Lightly sweating and puffing. Running, biking etc

Plyo and core

2 x weekly. Do 10 repetitions of each exercise 3 sets. Rest between sets. Try and do each exercise one after the other.

Bench side jumps– Jump from both feet picking the knees and legs up and over to the side. Use legs as springs when landing and absorb the impact	Trampoline squat jumps – holding weight at sides, feet parallel, spring up as high as you can and absorb the jump on the landing.	1 leg bench squat – standing on 1 leg, squat down, extending arms out forward (with medicine ball as progression) and push back up.
Swissball rotation and punch – head and shoulders supported on ball, core strong. Push weight up and across body rolling up onto opposite shoulder, control back to start position	Body Row – hang beneath the bar, core strong, body like a plank. Pull body up to bar, open out chest and control back down

Core

Do 3 sets of 15 reps of the following after your exercises and before your stretch.

Heel dip – back flat, fire up core. Keeping knees bent, dip heels down to the floor and control up keeping pelvis fixed.	Swissball oblique crunch – side of hips on ball, feet anchored against wall, body on a line. Lower upper body down over ball to the side and back up.
Hip twists – On back. Core strong. With a strong lower abs contraction pull hips up and rotate to one side, back to centre and repeat other side. Control up AND down.	Swissball Prone roll – on toes and elbows on ball core strong. Roll ball away and back into ball keeping body still. Keep back neutral, watch it doesn’t collapse.