Pre- Season Dryland Programs

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Laurence Small
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Pre- Season Dryland Programs At Mt Hotham Racing Squad, we believe being physically prepared for on snow training is necessary to maximize an athlete s quality and quantity of training.

1 Pre- Season Dryland Programs At Mt Hotham Racing Squad, we believe being physically prepared for on snow training is necessary to maximize an athlete s quality and quantity of training. Leading up to this season it is highly recommended that our athletes of all ages groups follow their appropriate pre- season preparation. This is comprised of a two- block program with block one commencing from the start of May to June, and block two from the beginning of June up until on snow training commences. You don t need to worry if you do not have gym equipment available; all these programs have been written so that no gym equipment is necessary. The following pages contain separate dryland programming for the U14 s, U16 s and some pre- season guidance for the Entry Level programs. FIS athletes can me at hugh@mhrs.org.au for individualised programming where necessary. There are resource pages at the end of this document which contain labelled photos that demonstrate all the movements in the programming as well as an explanation of the terminology used. Please get in touch with me with any questions you may have on the above to arrange a phone call or skype session. There are no such thing as dumb questions when it comes to distance programming.

2 Training Period Goal: Warm- up/ Preparation phase: 3- minute active warm up. MHRS Pre- season Programming 1 st of May 1 st of June 2018 Age group: U14 Session length: Approx 30 minutes To complete this program 2-3 times per week. This will start building a base level of fitness moving toward the southern hemisphere winter. Conditioning phase: Exercise Intensity 1RM% Sets Reps Rest Notes Squats N/A sec TUT 2,3,1 Walking Lunges N/A sec 10 each leg Supine Hold/Glute N/A 3 30 sec 30 sec Squeeze glutes. Bridge Side Hold N/A 3 20 sec 30 sec Both sides before rest. Leg Raises N.A sec Keep hands behind head for extra difficulty. Push Ups N/A sec Focus on form, getting chest to the ground. Exercise Intensity MaxHR% Time Distance Rest Notes Run 70% 15 min Approx 2km 1 min This could be a cycle, swim or whatever cardiovascular activity you prefer. Cool- down phase: Static Stretch, Foam roll if you have one. Notes: Please find attached materials with demonstrations of exercises and explanation of terminology. If you have any questions please do not hesitate to me at hugh@mhrs.org.au

3 Training Period Goal: Warm- up/ Preparation phase: 3- minute active warm up. MHRS Pre- season Programming 1 st of May 1 st of June 2018 Age group: U16 Session length: Approx 45 minutes To complete this program 3 times per week. This will start building a base level of fitness moving toward the southern hemisphere winter. Conditioning phase: Exercise Intensity 1RM% Sets Reps Rest Notes Bulgarian Squat (L&R) N/A sec Feel your weight and balance through your heel. Static Lunges N/A sec TUT 2,3,1 Supine Hold/Glute Bridge N/A 3 45 sec- 1 min Side Hold N/A 3 30 sec- 45sec 1 min Squeeze glutes. 30 sec Both sides before rest. Russian Twists N/A sec Raise feet off ground to increase difficulty. Leg Raises N.A sec Keep hands behind head for extra difficulty. Push Ups N/A sec Focus on form, getting chest to the ground. Exercise Intensity MaxHR% Time Distance Rest Notes Run 70% 15 min Approx 2km 1 min This could be a cycle, swim or whatever cardiovascular activity you prefer. Cool- down phase: Static Stretch Routine, Foam roll if you have one. Notes: Please find attached materials with demonstrations of exercises and explanation of terminology. If you have any questions please do not hesitate to me at hugh@mhrs.org.au

4 Entry Level For athletes at our entry level (U12 and younger), we believe that a structured gym routine is neither necessary nor productive. We want our young guys to have fun participating in lots of different skill based activities which will translate well into Skiing. Sports such a Soccer, Footy (AFL or Rugby) and Tennis are some great examples of sports that can complement skiing. Any sports that utilise aerobic and anaerobic pathways, involve agility and coordination and are competitive in nature are great! It is important that these athletes are enjoying what they are doing and building a passion for sport and fitness in the process. At Team Hotham we aim to build motivated, fit individuals who love sport, being active and show good sportsmanship in a competitive environment. Under 12 s will start to experience structured dryland sessions during the winter season. This is to make sure they have some exposure to a gym environment and are well prepared for when they reach the older age groups.

Resources Reps: The amount of repetitions of an exercise. Sets: The amount of cycles of a particular amount of reps. Rest: The amount of time you rest between sets.

g Squat 2,3,1 means it takes 2 seconds to get to the bottom of your squat, you hold for 3 seconds at the bottom and then it takes your 1 second to get back up to your starting position.

5 Resources Reps: The amount of repetitions of an exercise. Sets: The amount of cycles of a particular amount of reps. Rest: The amount of time you rest between sets. Notes: Are there for cues of that exercise. TUT: Time Under Tension, refers to how long a muscle is under strain during different parts of a movement. E.g Squat 2,3,1 means it takes 2 seconds to get to the bottom of your squat, you hold for 3 seconds at the bottom and then it takes your 1 second to get back up to your starting position. Intensity: How much effort you put into that exercise. E.g 100% would be as hard as you can go and 50% would mean much less effort is involved. MaxHR%: The percentage of maximum heart rate. Think about this in terms of intensity of a cardiovascular activity. 1RM%: The percentage of your one rep maximum weight. (Not applicable to any programs on this document) Time: Amount of time the activity should be performed for. Squats

6 Static Lunges Walking Lunges

7 Supine/Glute Hold Side Hold Leg Raises

8 Push Ups Bulgarian Squat

9 Russian Twists

Under 15s. Off-Season Programme Phase 1: General Conditioning Development

Under 15s. Off-Season Programme Phase 1: General Conditioning Development Under 15s Off-Season Programme 2015 Phase 1: General Conditioning Development Programme Design This programme will cover the next 4 weeks, taking you up to preseason. Aerobic and Anaerobic sessions will