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| Week Starting | Focus | Strength Workouts | Cardio Sessions | Interval Workouts | Speed Workouts | Rest Days |
|---|---|---|---|---|---|---|
| April 24, 2025 | Rebuild + Light Endurance | 2x/week: Core + Functional Strength (DB RDL, push-ups, planks) | 3-4x/week: L1 trail run, bike, hike, or pole bounding (60-120 min) | None (Recovery + Aerobic focus) | Technique-based strides or short sprints (8-12s) every 10 days | 1 full d |
| Day | Activity |
|---|---|
| Monday | Strength Training (Workout A) |
| Tuesday | Trail Run (LSD) |
| Wednesday | Rest or Active Recovery (e.g., yoga) |
| Thursday | Strength Training (Workout B) |
| Friday | Mountain Biking or Road Cycling (Endurance Ride) |
| Saturday | Trail Run (Hill Repeats) |
| Sunday | Pole Bounding Session |
These sessions are designed to build lower-body power, muscular balance, and ski-specific mobility for climbing, gliding, and downhill control.
Build explosive power and strength endurance through high-intensity compound movements. These sessions support peak performance in skiing by developing maximal strength, control, and fatigue resistance.
These sessions target upper body power and core endurance, helping athletes develop the strength needed for poling, climbing, and stabilizing on skis.
These workouts focus on core control, postural alignment, and building foundational strength for skiing. Exercises include stability ball, med ball, and bodyweight movements.
