Endurance Physio Strength and Performance Training Classes
Winter/Spring Session
February 5nd - April 17th
M/W 6:10pm-7:10pm
M/W 5:45am-6:45am
The Winter/Spring session is a 10 week commitment (11 weeks long but no class the week of Spring Break) with focus on strength building cycle that focuses on basic compound lifts as well as training muscle strength and endurance particularly important in summer sports of hiking, running, and biking . The course begins with some coaching on basic technique and baseline strength testing and then dives into 9 weeks of progressive overload and sport-specific preparation. In comparison to the Fall session, this class will focus more on ankle plantar flexors that are very active with running and hiking and less important for skiing.
Key lifts:
Back Squat: One of the best bang-for-your-buck lifts out there. Great way to strengthen all of the important muscles needed for downhill and backcountry skiing as well as running while also challenging your anterior and posterior trunk stabilizers (aka core:-). This one is particularly great for building knee durability.
Deadlift: The posterior chain master lift. This one targets glutes, hamstrings and back muscles. When performed with appropriate progression, this one is so great for building spine durability.
Bench press: Not only for the meatheads! Work those triceps, pecs, and serratus anterior. These are key for holding up on a long mountain bike descent.
Upper body pull: This will focus on various type of rows in order to work on traps and biceps- muscles that are helpful for climbing on the bike as well as general core and posture.
Single leg loading: These lifts are important for getting your big leg muscles working together with some of the smaller stabilizers. They also give you a change to work on imbalances between your right and left side. Lifts include things like bulgarian split squats, step-ups, single leg RDLs, and other various forms of single leg squatting.
Quad Focus: Quads strength and knee durability is key for skiing, particularly downhill. Squats are great for loading the quads, but we will additionally have some additional quad work such as knee extensions, plyometrics for building endurance and improved use of fast-twitch muscles, and other various quad loading exercises.
Balance and shoulder/hip stability: Every class will have some exercises that focus so the little stabilizers can keep up with all of the big muscles that are getting rocked with the compound lifts.
Core: Duh. Actually, almost all of the above lifts are wonderful core exercises. We will also have some core-specific exercises to improve your ability to execute the above lifts and most importantly stabilize your trunk while your legs are moving quickly to stay with the front pack, run down a hill, or hike up Sentinel.
Finisher: This is a short (10 min) and challenging surprise at the end of each class.
