Take your skiing & strength conditioning to the next level.
The Expert Level Module includes all of exercises described in the the Intermediate Level Module as well as advanced strength training exercises; specifically - Squats and Deadlifts. In addition, we've added a few more instability exercises that can be added to or substituted for an exercise listed for the Intermediate program.
Downloads
Expert Level Sample ProgramOne page pdf of the sample Expert Level Program for Squats and Deadlifts
- Blank Powerlifting Schedule
Blank form to fill in your starting weights and a 6-week schedule for you to track your progress.
- Blank Expert Level Exercise Schedule
Includes exercises from the Intermediate Plan plus the alternatives.
Objectives for the Expert Level Module:
- Focus on overall body strength and power
- Develop high level of Core Strength
SQUATS
PARTIAL DEADLIFT
The table abovew shows example starting weight schedules which are calculated by taking the initial maximum weight (along the top) for a single repetition and multiplying it by the percentage (along the side) which will yield the approximate weight to be used for each set. These starting weights are only estimates and may need to be adjusted based on your individual starting level.
Additional CoreSkiing Exercises - Expert Level
Expert Level CoreSkiing Exercises
Core Ski Exercise |
Exercise Sets and Reps |
|
1 |
Bulgarian Split Squat |
12 Reps per Side x 2 Sets |
2 |
Overhead Snatch Squats on BOSU |
8 Reps x 2 Sets |
3 |
Single Leg Romanian Deadlift | 6-8 Reps x 2 Sets |
4 |
Plank Push-Ups on BOSU Ball |
15 Reps x 2 Sets |
5 |
Plyo Box Single Legs Squats |
8 Reps per Side x 2 Sets |
6 |
Lateral Side Kicks |
8 Reps per Side x 2 Sets |
7 |
Alternating Bicep Curls on BOSU |
8 Reps per Side x 2 Sets |
8 |
Supine-Hamstring Curls on Physioball |
8 Reps x 2 Sets |
9 |
Dumbbell Overhead Presses on BOSU |
8 Reps per Side x 2 Sets |
10 |
Abdominal Side Twist on BOSU |
8 Reps per Side x 2 Sets |
11 |
Lateral Lunges with Medicine Ball |
8 Reps per Side x 2 Sets |
12 |
Dumbbell Flyes on Physioball |
8 Reps per Side x 2 Sets |
13 |
Medicine Ball Abdominal Rotations on Pysioball |
8 Reps per Side x 2 Sets |
Intermediate Level CoreSkiing Exercises