10 high-knees on the spot will work well if you don’t have the space to run.
ABOUT THE 6-WEEK PROGRAM
This 6-week training plan is designed to build your Work Capacity for skiing and snowboarding enabling you to get in more runs, day after day, on your holiday in the mountains. Building both your raw strength, core and cardiovascular system, it also starts to work on building the mental strength turn after turn on steep terrain demands. Remember to set your goal and share it with us using #ITrainFor.
The program is a body weight program that follows a 4 sessions per week format. Do make sure you give yourself adequate rest and so keep training days to a maximum of 2 sessions in a row. Throughout this program we will develop the volume of burpees completed every minute, on the minute. Each Work Capacity session you will add 1 extra rep per minute (see downloadable program).
Length of Session: 45 - 60 minutes, depending on the day.
LIVE TRAINING
Join the workouts LIVE on The North Face Facebook page every Monday at 6:30am London Time / 7:30am Paris Time from October 10 - November 14th with Charley Radcliffe.
THE TRAINER
Charley Radcliffe is a UK Personal Trainer who lives, climbs, skis, and runs in Chamonix, France. From a life previously in the city he now works with athletes of all levels to help them achieve their outdoor goals.
EQUIPMENT
- A bench, chair or stair.
- Space for up to 25m shuttle runs plus a track or outdoor running area for the endurance sessions.
- Stopwatch/timer - All sections are based on time so this will be neccessary.
- Headphones - For the LIVE sessions, you might prefer to listen and do the exercises rather than watch.
LOCATION
Outside is the perfect location as you will have space to do the exercises.
Monday workouts will be LIVE on The North Face Facebook Page
Join the Mountain Athletics 6-Week Online Training Group to share your progress and ask any questions.
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FAQ
WHAT IF I DON’T HAVE RUNNING SPACE?
WHAT IF I CANNOT FOLLOW THE 6-WEEK PROGRAM?
Following a 4 session per week workout can be difficult and intimidating. Do you best to keep up with it but accept that life might get in the way. Don't squeeze in extra sessions to make up for lost time just pick up where you should be and keep on going.
What if my goal is not skiing or snowboarding specific?
Although a lot of the movements are focused with skiing and snowboarding in mind, mountain sports all require strong legs, a high work capacity, and an iron core. Whatever your goal, following this plan will bring you closer to it.
What if I have never worked out before?
The workouts are designed to be completed by both novices and experts alike. As a beginner you will need more time to recover, as you progress and get stronger that recovery time will shrink and the more work you will be doing. Baby steps, take your time and enjoy your progress.
Try to eat something small before training, a banana is perfect as it is easy to digest and full of energy. After training, aim to eat a high protein meal within an hour of training. The protein will facilitate repairing your muscles as well as helping them grow. Listen to your body, if you are hungry, eat more but stop when you are not!
How long will each session take?
45 - 60 minutes, depending on the day.