GET IN SHEEP
SET 4
More power for more ski tours! After six weeks of NAKED SHEEP training, in training set four we’ll be using the strength we’ve built up in our legs and improving our stability. “Feel the power” is the last new strength training session that combines bodyweight exercises with jumping elements to provide new stimuli and generate more strength for mountain ascents. At the same time, more power doesn’t just mean better performance capability, but will also help prevent injury and protect our bodies. The third interval training set is for training endurance: After the “1 minute interval” and “16 minute interval”, we’ll be ready for the most intensive endurance training session yet. The “30 second interval” will get our metabolisms used to quickly changing levels of effort. This combination of strength and endurance fits perfectly with the strength training session and will provide a balanced training program across the next two weeks that will provide ski tourers with more efficiency in every single step.
THE 10-WEEK TRAINING PLAN TO GET YOU FIT.
EXERCISES STEP BY STEP
RECIPE FOR A PERFECT START IN THE TRAINING
For the pasta:
- 400 g plain flour
- ½ cup of water
- 1 tbsp. white vinegar
- 4 tbsp. sunflower oil
- ½ tsp. salt
For the filling:
- 100 g smoked ham sausage
- 400 g mixed ground meat (pork and beef)
- 200 g sausage meat
- 1–2 stale bread rolls
- 1–2 eggs, depending on their size
- 75 g flour
- 1 small onion
- 1 bunch of parsley
- Salt, pepper, nutmeg, garlic
Optional: 100g leaf spinach
For the sauce:
- 2 leeks
- 100g ham
- ½ tub of cream and ½ tub of crème fraîche
- 1 tbsp. butter
- Salt and pepper
- 1 handful of grated parmesan cheese
Mix the pasta ingredients into a smooth, glossy dough and leave to rest for approx. 15 minutes. (You can use ready-made pasta dough from your baker/supermarket if you prefer.)
Peel the onions and chop finely. Finely chop the ham sausage with a knife or in a food processor. Alternatively, blanch the spinach, drain and chop finely. Wash the parsley and chop finely. Cut the bread rolls into rough cubes, soften them in lukewarm water, squeeze out the excess water and then mix all of the filling ingredients into a homogenous mixture. Season well.Roll out the dough on a floured surface until just 2–3 millimeters thick. (This can be done with a pasta machine if you have one.) Then cut the rolled-out dough into approx. 15-cm squares. Put 1–2 tablespoons of the filling onto the pasta squares and fold over the corners to cover. Press down the edges firmly with the back of a fork.
Simmer the Maultaschen in hot bouillon/broth or salted water for approximately 10 minutes. Plunge them in cold water for a second or two. A couple of drops of oil will stop them sticking together.
This recipe is for 4–6 portions. They can be easily frozen or can be stored in a fridge for approx. 2 weeks if vacuum-packed.
THESE PRODUCTS OFFER OPTIMAL PROTECTION FOR YOUR SKI TOUR
DISCLAIMER
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).