Session 3

Training in autumn - ski touring in winter.

Session 3

Training in autumn - ski touring in winter.

Session 3

Get in Sheep

Recovery week! In the third training session, we will start with recovery, which every tourer, no matter how ambitious, needs. Only then can the body recuperate ready for a strong start to the next round. But recovery doesn’t mean just seven days of passive rest – instead, we will concentrate on flexibility and gentle endurance sessions, which are just as important as endurance and strength exercises. In addition to the already familiar “Open doors” exercise, we will start recovery week with the “Stay flexible” session. 

The focus here is on the flexibility of your hips, which will ensure an efficient and injury-free start to the touring season. Once we’ve recovered, we will start the second week with more intense endurance intervals, alternating with various strengthening exercises we’ve already learned. With this combination of a resting phase and more intense training, we can lay the ideal foundation for the ski touring season. 


THE 10-WEEK TRAINING PLAN to get you fit.

Week 5 + 6

The training plan gives you a daily overview of exercises and timings for training. 

The first part of the third training session is about active recovery. We will concentrate here on flexibility and mobility sessions as well as gentle endurance sessions. In the “Stay flexible” exercises, the focus is on the flexibility of your hips – something which we need on every step of the tour. In the second part of the training session, we will alternate between more intense and strenuous endurance intervals on the mountain with the already familiar strength sessions from the first weeks.

 

 


Exercises step by step


REMINDER: DON'T MISS ANY NEW Trainingsadvices


Recipe for a perfect start in the training

Re-energizer: Wadlviererichter

The German name for this drink is “Wadlviererichter”, which stems from a Bavarian phrase meaning “gets you fit again”.

Preparation time: 2-3 min 

Have a look now

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3L ORTLER JACKET W
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$ 490 *
3L ORTLER PANTS W
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$ 400 *
3L ORTLER JACKET M
MERINO NAKED SHEEP
$ 490 *
3L ORTLER PANTS M
MERINO NAKED SHEEP
$ 400 *

I, the User, understand the risks inherent to participating in training programs.

I accept that risk factors include environmental conditions, technical equipment, atmospheric influences and natural or artificial obstacles. I am also aware that certain movements or actions during training cannot always be predicted or controlled, and therefore cannot be avoided or prevented by safety measures.

It has been recommended that I regularly seek medical clearance to certify my suitability to participate in training and to implement the training contents. 

I am aware of all the consequences associated with incorrect execution and accept that in the event of an accident, injury or other negative effects as a result of the training recommendations, ORTOVOX and Chris Ebenbichler shall be in no way responsible.

In the event of any safety concerns or health impairments, it is recommended that I immediately stop the training program (Naked Sheep training blog).