[Thursdays] Backcountry Skiing - Preseason Fitness SERIES OF CLASSES
October 7, 2021 November 11, 2021

As many of you know, a vigorous and busy schedule of guiding or skiing for pleasure can lead to problems. Knee issues, tight IT bands, overdeveloped  quads, weak hamstrings and low back issues are becoming common complaints.  Add poor adaptive strategies, summer guiding and biking, aging and you have a recipe for chronic pain and limited performance.  Having experienced this first hand I have come up with a solution for you.  And a fun pre-season way to get together and hang out.  So give up NetFlix one night a week and see if we can get you ready for the coming season.

This pre-season backcountry ski conditioning class starts in October. Take 6 weeks to focus on building muscle strength and balance, functional agility and connective tissue integrity.  The course will take an individualized approach with muscle strength testing, balance and mobility (foot, ankle, hips, upper torso) tests for each participant to build a program that will focus on weaknesses, enhanced durability and improved performance. This class will not have an aerobic training component.  

Perspective Students: Climbing guides, recreational backcountry skiers and snowboarders

Dates and Time:  Oct. 7, 2021 - Nov. 11, 2021; Thursday evenings  6:30-8:00 PM
No drop ins, this will be a class building upon itself with the activities changing weekly.

Location:  Prime Sports Institute

Cost: $300

Goals:  

1. Injury Prevention

2. Muscle balance and functional strength

Mandatory Pre-Screen  (Click here to schedule separately with Gregg)

The course will also include a pre-course mandatory screening appointment with Gregg for testing and analysis to better achieve an individualized training program tailored for the participants unique characteristics. Please schedule your session with Gregg on Wednesday 9/22, 9/29 or 10/6 between 12pm - 7pm.

Activities for gym schedule:  Each session will use dynamic movement drills, strength, flexibility, plyometrics, balance (static and dynamic), anaerobic sessions and power. Activities will be performed with an eye at increasing proprioceptive abilities whenever possible. Class will be a mix of group, individual and partner activities.

Techniques and Methods:  Dynamic movements, tubing exercises, pilates, yoga and free weights (kettlebells and hand weights).

Equipment:  Exercise balls, bosu balls, free weights, jump ropes, ladder drills, exercise tubing, rebound tramp., existing equipment stands, thigh bands, mats, blankets, TRX bands, rowing machines and ski band pull downs.

Warm up (15 min): Jogging or running in place, dynamic movement drills, jump ropes.

Main Training Session: (60 min): Strength, balance, movement and agility activities focusing on overall strength, agility and harmonious muscle, joint and myofascial balance. A few short sessions of anaerobic exercises on rowing and ski pole machine.  Depending on individual intake results, some participants may have a different lesson plan.   As is appropriate, group, individual and partner activities will be utilized.  Rotations among activity stations will predominate

Cool Down/Static Flexibility (15 min.) Yoga, both partner and individual.   Static stretching.  Wall sit inversions.  5 min walking or spin bike (active recovery).

Weeks 1-2) Introduction to activities. Build up connective tissue strength with low weights and high volume. Focus on execution with good technique.  No practicing poor habits!  

Weeks 3,4, and 5)

Add volume with increased resistance.  Modify plans for individuals as needed.  Core activities every week with variation of props and scenarios.

Week 6)

Tie up course, individual education on future focus.  Provide feedback on home activities to maintain fitness.