Post 2 of 3 - Transition from Run to Ski

Through the month of December, I'll be focused on hitting the weights, training my body and preparing my mind for the four ski events in five weeks through February and into March.  In today's post, I'll share with you what my plan looks like in detail and a template you can use to design your own programs to achieve your goals and dreams.

Program design writing

It helps me to share this information with you.  It keeps me accountable and I enjoy sharing my years of programming experience with you.  Here is a snapshot into how I go about designing a phase of my training.  The way I write this is very to the point and some of the wording might be a bit confusing.  I plan to take some video of how these exercises are executed as I execute them and when I do, I’ll share them with you.

Ski Ready Program:  in the gym

Lunge
Balance
Shoulder strength/endurance
Core
Full body fitness

HIIT – kettlebells, Prowler, Ropes

Band shoulder circuit – ext rot, int rot, fly, rev fly, top down pulse, from front pulse, from low front posterior, from low back anterior, from high front posterior, from high back anterior (told you it might be confusing) 2 leg or 1 leg for balance training

Core challenge – crunch 60, bridge 60, push ups 40, plank 60, s plank 40, crunches 60      


HIIT – 15 – 30 minutes (fit in 2x per week)

Workouts – 60 minutes 3x/week

Ski when I feel like it

Day 1

5 minute warm up; inchworm; box step (glut activate)
Lunge with curl
1 leg RDL
Push ups
Bench rows
Band shoulder circuit
15 minute treadhill
Core challenge
Stretch

Day 2

5 minute warm up; inchworm; box step (glut activate)
X over small box step
Transverse 1 leg drop to stabilize hop
Push ups
Underhand lat pulls
Band shoulder circuit
15 minute treadhill
Core challenge
Stretch

Day 3

5 minute warm up; inchworm; box step (glut activate)
Bosu goblet squats
Rev lunch w tri kickbacks
Line hops (1 leg) side/side
Push ups
Seated rows
Band shoulder circuit
15 minute treadhill
Core challenge
Stretch

That’s the easy part.  Now it’s time to execute.  What have you spent time planning but failed to execute in your life?  What are you waiting for?  If you took action today towards your goals and dreams and applied consistent effort towards them, would you get closer or further away? 

My challenge for you is to do something today that gets you closer to your goals and dreams.  That something might be failure.  As long as we learn from our failures, we are getting closer to our goals and dreams.  It took me three years and two failed attempts to finally reach my goal of completing a 100 mile footrace so I know what it’s like to keep at it.  Some days were better than others, some workouts were better than others, but ultimately the decision to not stop is what helped me achieve my goal.  Your goals are no different.  Think about a time in your life when you pushed through even when it seemed impossible or others were telling you to give it up and stop while you’re ahead.  Draw on that success as you choose your path and attack it with perseverance and commitment.