** Upon purchase, you will receive an email with a zipped file that contains three PDF booklets: Phase 1 (week 1-3), Phase 2 (week 4-6), and Phase 3 (Week 7-8). Each booklet is between 12-20 pages. Each exercise has a clickable link in which Marie-Michele shows and tells you how to do the exercise. The PDF’s are both printable and clickable (online). Easy-peasy!
The U16 program is designed as a progression from the U14 program and/or for racers between the age of 14-18 years old as well as master ski racers.
It is a complete program with the goal of helping racers gain muscle mass, strength, body control and to learn the requirements of high level physical training. The program is similar in intensity and layout to World Cup athletes’ training.
Equipment you will need access to:
Foam Roller (full length), Theraband (mini and long), ski pole, Dumbbells, Barbell, Cones, TRX, Bosu Ball, Slack line, Spin Bike, Boxes, Hurdles (mini and high), Hamstring hold machine, Medicine Ball, Soccer Ball, Chin up Bar, Yoga Mat, Hang Bar, Swiss Ball, Balance Disk.
**If you don’t have all the equipment here, don’t panic, there are many ways to get creative! Think water bottles instead of cones, chalk instead of speed ladder, a rock instead of a medicine ball
Types of workout:
Lifting (strength), Speed and Agility, Muscular Endurance, Pilates, Balance, Metabolic System, Stretching/Yoga, Plyometry, Commando Circuit, Core.
Reminder of bullet points:
*including recovery day.