8 Week Program

The purpose of this program is to improve your balance, co-ordination and strength.
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

Assuming that you have created a base fitness with the use of “program 1”, you will now need to push on to the next level. We will do this with introducing 1 interval training session a week. In your interval session you will warm 5 mins, then max pace for 1 min, comfortable pace for 2 min x 6, then cool down for 3 mins. That should be a total workout of 26 mins. As you get fitter you can decrease the recovery interval (comfortable pace) time.
1x Interval training
2x cardio (45+ mins) Lightly sweating and puffing. Running, biking etc.

Strength and core
3 x weekly. Do 10 repetitions of each exercise 3-4 sets. Rest between sets.

Wobble board balance + squat – balance for 1 min. feet parallel, knees track over toes, keeping neutral spine, squat down and control up.	OB (Olympic bar) Squat – feet parallel, knees track over toes. Keeping neutral spine squat down, as you push up, squeeze glutes and core to help	DB Walking Lunge – large step forward, both feet facing forward. Lunge down on back knee, push up and forward into next lunge
Swissball kneel + db Press – Kneeling on the ball is an exercise in itself so master this first. Tight core and glutes keep the hips and back straight. Arms start bent at shoulder height and push weight straight up above head ad back to start position	Swissball Bridge dips – head and shoulders on ball. Core strong. Fold at the waist to touch bum to floor. Drive hips back up to start by squeezing glutes and core together. Progress onto 1 leg	Swissball cable row –sitting tall on ball, pull weight back squeezing shoulder blades together. Core must be strong so that you stay solid and don’t collapse forward.

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

2 leg lower – back flat, fire up core. Extend both legs up straight. Lower both legs down and back up. Keep spine to floor and no movement through pelvis. The lower you go the harder so just keep it in the balance so the back doesn’t lift	Sb Crunch – lie back over the ball, belly button in centre of ball. Arms across chest and core strong. Start curling the spine up from the chin and neck to mid back (45’) and control back down
Side Plank Dips – On side, supported by elbow. Core strong and body in a line. Lift hips off ground and touch back down-no resting-just a touch	Plank Hold – 1-3mins. Core strong, up on toes and elbows, body in a line, bum down. Keep the spine neutral. As soon as you feel your back sink, stop