Project Ski: Sessions for 1/27/09 & 1/28/09

T

uesday was a greater workload than usual. I had two sessions - one the am and one in the pm. I trained with Ross in the morning both designing the regimen and performing it and then again in the afternoon with Tim. Other than feeling a bit more tired than usual, I had no problems.

In the morning, here's what I did:

• 30 minutes of speed intervals.
• Three rounds of:
• • 2 min PowPow Killers
  • 1 min BOSU squats with a medicine ball
  • 15 Side Sliders
  • 15 Med Ball Twists
  • 15 BOSU hops
• 15 minutes of speed intervals

This took 80 minutes and 10 seconds.

In the afternoon, this was my session:

• 20 minutes speed intervals
• Three rounds of:
• • 10 minute speed intervals
  • 15 Squat Swings
  • 15 Sky Highs
  • 15 Med Ball Twists
  • 15 Suitcase Crunches

This took 59 minutes and 18 seconds.

The new drill in the list, that I haven't described before, is the PowPow Killers. Skiing in deep powder, we call that PowPow. A PowPow Killer is done on a BOSU with the soft side down. You stand on the BOSU holding a medicine ball and then tilt the BOSU forward about 10 or 20 degrees. Now, squat down keeping the lower legs fairly vertical while sitting back like you're going to sit down in a chair - a posture you often use in deep powder. Once in the squat position, you oscillate up and down a small amount. Very tiring to the quads and gluteals and feels quite similar to the real thing.

Today, the session was:

• 30 minutes of speed intervals
  • Three rounds of:
    
    • 1 min BOSU Squats-Gunners
    • 15 BOSU Shuffle
      
    • 15 BOSU Hops
    • 15 BOSU Push Ups
  • 15 minutes of speed intervals

This took 66 min 20 seconds.

The BOSU Push Up is a push performed on a BOSU with the soft side down. It's more difficult than a typical push up because the base on which you're pushing, moves.

Thursday is a rest day. I'll be ready.
DK

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