GET IN SHEEP
WITH THE NAKED SHEEP TRAININGBLOG
Skitour preparation training sessions - get fit in 10 weeks
Set 1: strength and endurance exercises
In the first training set we start with a simple initial test. This is followed by short strength endurance intervals, alternating with longer, less intense sessions. In addition to endurance, we also strengthen the mechanical axis and increase flexibility – for more efficient ascents on ski tours!
Set 2: Core and Leg Exercises
In the second training set, we’re concentrating on your core muscles and legs. In the core program we’ll strengthen and stabilize our core muscles, and in the legs program we’ll build an even better and stronger foundation for our ski tour goals. As before, short strength and endurance intervals will alternate with less intense sessions.
Set 3: Active Recovery and Intense Interval Training
The third training set starts with a recovery week. During this we will combine stretching and flexibility exercises with gentle endurance sessions. This will be followed in the second week by more intense intervals, alternating with strengthening exercises we’ve already learned. This way, we’ll achieve the optimal balance between training and resting phases that every ski tourer needs.
Set 4: Bodyweight exercises and endurance
Feel the power: In the fourth training set we’ll be improving our stability and using the strength we’ve built up in our legs. The new strength training session includes bodyweight exercises that will provide us with the perfect foundation for effective mountain ascents. We’ll also complete the last endurance training session, which we’ll combine with intervals and exercises we’ve already learned. So that’s two weeks of training that will give us more explosiveness and efficiency in every step!
Set 5: Endurance Session and Active Recovery
Final spurt! We’re getting on to the fifth and final training set just in time for the first snowfall. In the first part of this set we’ll be focusing upon endurance exercises, which we will be augmenting with the strength exercises we’ve done before. The second and final week will be a bit easier: active regeneration phases and flexibility exercises will complete the NAKED SHEEP training. Perfect for a fit and powerful start to the ski touring season!Start now
YOUR COACH FOR THE TRAININGBLOG
Chris Ebenbichler - Mountaineer and Trainingexpert
Chris has worked as a sports scientist and conditioning coach at the Campus Sport Tyrol Innsbruck – Olympic Centre since 2010. He is responsible for over 15 athletes, including Nadine Wallner and Stephanie Venier, the silver medal winner from St Moritz 2017. The ORTOVOX athlete and athletics coach works holistically, from planning and implementation through to the coordination of additional measures such as physiotherapy and nutrition advice. Chris Ebenbichler also teaches at the Institute for Sports Science at the University of Innsbruck.
COOK AND OUTDOOR-ENTHUSIAST
"As a chef and passionate outdoor sportsman, Markus Sämmer sets great store by a healthy, tasty and balanced diet that’s really good for you! Athletes should consume a lot of muscle-building protein, complex carbohydrates, and healthy oils and fats. The best, organically grown ingredients provide everything a mountaineer needs!"