Backcountry Ski & Split Training - 8 Week
How it works.
3 days a week, 2 sessions per day. Aerobic training in the AM. Strength training in the PM.
We recommend hitting your aerobic workout in the morning and your strength session in the afternoon/evening. You can however break up sessions into multiple days or do your aerobic and strength sessions back to back if needed.
If you are new to strength and conditioning and/or these movements or exercises, we highly recommend seeking out a qualified coach or trainer to make sure you are moving in a safe, healthy way.
Example sets & reps:
Dumbbell Bulgarian Split squats 3x10/Leg
Dumbbell Plank Pull Through 3x10
Pausing Skater Jumps 3x10
This means complete 3 total rounds of 10 reps for each movement. Complete each exercise before moving on to the next round.
Equipment list: We recommend 3 pairs of dumbbells — Light, moderate, and heavy & 3 kettlebells — Light, moderate, and heavy.
Kettlebells & Dumbbells are interchangeable when applicable, use what you can.
You will also need:
Bench
Box/stool
Light looped resistance band
Week 1
Session 1A
40-50 minutes of Zone 2 (Light aerobic) jogging
Session 1B
Strength + Power:
-Dumbbell Front Squat with 3-1-1 tempo* 4x15
-Dumbbell Z Press 4x10
*3-1-1 Tempo: 00:03 descent-00:01 hold at bottom of repetition-00:01 ascent
Strength Accessory:
-Dumbbell Bulgarian Split Squats 3x10 each leg
-Dumbbell Plank Pull Through 3x20 total
-Pausing Skater Jumps* 3x10 total
*Hold at end of each repetition for 00:01 rather than immediately rebounding from jump
Session 2A
Rest if needed, or 30-40 minutes of high intensity cycling
Session 2B
Strength + Power:
-Dumbbell Seated Jumps 4x10
-Depth Drops 4x5
Strength Accessory:
-Burpees 3x15
-Lateral Line Hops 3x20 total
-Side Plank Rotation 3x15 each side
Session 3A
1-hour trail walk with weighted backpack or vest
Session 3B
Strength + Power:
-Farmer Carry Dumbbell Deadlift with 3-1-1 tempo* 4x15
-Dumbbell Renegade Rows 4x20 total
*3-1-1 Tempo: 00:03 descent-00:01 hold at bottom of repetition-00:01 ascent
Strength Accessory:
-Coffin Plank 3x45 seconds
-Russian Twist 3x20 total
Week 2
Session 1A
40-50 minutes of Zone 2 (Light aerobic) jogging
Session 1B
Strength + Power:
-Farmer Carry Dumbbell Deadlift 4x15
-Single Arm Dumbbell Bench Row 4x10 each arm
Strength Accessory:
-Superhero Hold 3x45 seconds
-Single Leg Dumbbell Romanian Deadlift 3x10 each leg
-Dumbbell Plank Pull Through 3x20 total
Session 2A
Rest if needed, or 30-40 minutes of high intensity cycling
Session 2B
Strength + Power:
-Dumbbell Front Squat with 3-1-1 tempo* 4x15
-Dumbbell Glute Bridge Floor Press 4x15
*3-1-1 Tempo: 00:03 descent-00:01 hold at bottom of repetition-00:01 ascent
Strength Accessory:
-Dumbbell Farmer Carry Step Up 3x10 each leg
-Pogo Jumps 3x60 seconds
-Hollow Hold 3x30 seconds
Session 3A
1-hour trail walk with weighted backpack or vest
Session 3B
Strength + Power:
-Dumbbell Power Snatch 4x10 each arm
-Russian Kettlebell Swings 4x10
Strength Accessory:
-Split Jumps 3x20 total
-Step Ups with eccentric step down* 3x5 each leg
-Pausing Skater Jumps** 3x10 total
*Aim for 00:03-00:05 descent on each Step Up
**Hold at end of each repetition for 00:01 rather than immediately rebounding from jump
Week 3
Session 1A
40-minute Interval Run:
-3-minute slow jog
-2-minute brisk jog
Session 1B
Strength + Power:
-Dumbbell Power Snatch 4x12 each arm
-Broad Jumps 4x5
Strength Accessory:
-Russian Kettlebell Swings 3x12
-Lateral Hurdle Hops 3x20 total
-Single Arm Contralateral Overhead Reverse Lunge 3x8 each leg
Session 2A
45 minutes of high intensity cycling
Session 2B
Strength + Power:
-Single Leg Rear Elevated Dumbbell Romanian Deadlift 4x12 each leg
-Alternating Kettlebell Gorilla Rows 4x20 total
Strength Accessory:
-Single Kettlebell Deadlift 3x12
-Single Leg Glute Bridge Hold 3x30 seconds each leg
-Russian Twists 3x20 total
Session 3A
1-hour trail walk with weighted backpack or vest*
*Increase load and focus on elevation gain
Session 3B
Strength + Power:
-Dumbbell Front Rack Reverse Lunge 4x12 each leg
-Alternating Dumbbell Z Press 4x20 total
Strength Accessory:
-Kettlebell Goblet Squat 3x12
-Wall Sit 3x60 seconds
-Push Ups 3xMax Repetitions
Week 4
Session 1A
40-minute Interval Run:
-3-minutes slow jog
-2-minute brisk jog
Session 1B
Strength + Power:
-Dumbbell Front Squat 4x12
-Standing Dumbbell Strict Press 4x10
Strength Accessory:
-Dumbbell Farmer Carry Forward Lunge 3x10 each leg
-Side Plank 3x30 each side
-Side Plank Clam Shells 3x15 each side
Session 2A
45 minutes of high intensity cycling
Session 2B
Strength + Power:
-Russian Kettlebell Swings 4x12
-Broad Jumps 4x5
Strength Accessory:
-Dumbbell Thrusters 3x10
-Single Leg Pogos 3x30 seconds each leg
-Skater Jumps 3x20 total
Session 3A
1-hour trail walk with weighted backpack or vest*
*Increase load and focus on elevation gain
Session 3B
Strength + Power:
-Dumbbell Farmer Carry Deadlift 4x12
-Superhero Dowel Rows* 4x10
*Can substitute dowel for a band looped around rig or post
Strength Accessory:
-Single Leg Glute Bridge 3x15 each leg
-High Plank 3x90 seconds
-Mountain Climbers 3x45 seconds
Week 5
Session 1A
45-minute Hill Sprints:
-Run uphill
-Jog or walk downhill
Session 1B
Strength + Power:
-Kettlebell Sumo Deadlift 4x10
-Single Arm Kettlebell Gorilla Row 4x10 each arm
Strength Accessory:
-Single Leg Dumbbell Romanian Deadlift 3x8 each leg
-Side Plank 3x30 seconds each side
-Coffin Plank 3x45 seconds
Session 2A
45-60 minutes of high intensity cycling*
*Focus on adding elevation or hill climbs
Session 2B
Strength + Power:
-Dumbbell Front Squat 4x10
-Single Arm Dumbbell Bench Press 4x10 each arm
Strength Accessory:
-Jump Squats 3x20
-Dball Bear Crawl* 3x100 ft
-Dumbbell Front Rack Split Squat 3x6 each leg
*Can remove Dball and perform Bear Crawl without weight
Session 3A
1-hour trail jog with weighted backpack or vest*
*Focus on elevation gain
Session 3B
Strength + Power:
Alternating EMOM (every minute on the minute) x 16 minutes
-Russian Kettlebell Swings x 20
-Split Jumps x 20 total
Strength Accessory:
-Plank Toe Taps 4x20 total
-Hollow Hold 4x30 seconds
Week 6
Session 1A
45-minute Hill Sprints:
-Run uphill
-Jog or walk downhill
Session 1B
Strength + Power:
-Kettlebell Sumo Deadlift 4x10
-Single Arm Dumbbell Bench Row 4x8 each arm
Strength Accessory:
-High Plank 3x90 seconds
-Single Leg Dumbbell or Kettlebell Romanian Deadlift + Strict Press 3x8 each leg
-Skater Jumps 3x12 total
Session 2A
45-60 minutes of high intensity cycling*
*Focus on adding elevation or hill climbs
Session 2B
Strength + Power:
-Dumbbell Front Rack Split Squat 4x10 each leg
-Dumbbell Bench Press 4x8
Strength Accessory:
-Hand Release Push Ups 3x10
-Dumbbell Farmer Carry Step Ups 3x5 each leg
-Skips for Height 3x50 ft
Session 3A
1-hour trail jog with weighted backpack or vest*
*Focus on elevation gain
Session 3B
Strength + Power:
-Dumbbell Hang Power Cleans 4x10
-Triple Broad Jump 4x3
Strength Accessory:
-Kettlebell Goblet Lunge Hold 3x30 seconds each leg
-Knee Tucks 3x20
-Superhero Hold 3x60 seconds
Week 7
Session 1A
50-60 minute trail run at high intensity
Session 1B
Strength + Power:
-Jump Squats 4x10
Strength Accessory:
-Box Jumps 3x10
-Russian Twists 3x20 total
-Wall Sit 3x90 seconds
Session 2A
45-60 minutes High Intensity Interval Cycling*:
-2-minute hard pace
-1-minute easy pace
*Focus on adding elevation/hill climbs
Session 2B
Strength + Power:
-Double Dumbbell or Kettlebell Sumo Deadlift 4x8
-Kettlebell High Pull 4x10
Strength Accessory:
-Dumbbell Death March 3x20 total
-Dumbbell Plank Pull Through 3x20 total
Session 3A
75-minute trail walk or jog with heavy pack or vest*
*Push intensity
Session 3B
Strength + Power:
-Dumbbell Bulgarian Split Squats 4x8 each leg
-Dumbbell Push Press 4x8
Strength Accessory:
-Dumbbell Farmer Carry Step Ups 3x10 each leg
-Hand Release Push Ups 3x10
-Side Plank + Hip Pump 3x15 each side
Week 8
Session 1A
50-60 minute trail run at high intensity
Session 1B
Strength + Power:
-Dumbbell Thrusters 4x8
-Split Jumps 4x20 total
Strength Accessory:
-Dumbbell Jump Squats 3x10
-Knee Tucks 3x20
-Burpees 3x15
Session 2A
45-60 minutes High Intensity Interval Cycling*:
-2-minute hard pace
-1-minute easy pace
*Focus on adding elevation or hill climbs
Session 2B
Strength + Power:
-Double Dumbbell or Kettlebell Sumo Deadlift 4x8
-Dumbbell Bent Over Row 4x10
Strength Accessory:
-Single Leg Dumbbell Romanian Deadlift 3x8 each leg
-Dumbbell Renegade Rows 3x20 total
-Dumbbell Overhead Reverse Lunges 3x30 seconds
Session 3A
75-minute trail walk or jog with heavy pack or vest*
*Push intensity
Session 3B
Strength + Power:
-Dumbbell or Kettlebell Front Rack Bulgarian Split Squats 4x8 each leg
-Single Arm Dumbbell Push Press 4x8 each arm
Strength Accessory:
-Cossack Squat 3x20 total
-Mountain Climbers 3x45 seconds
-Kettlebell Goblet Lunge Hold 3x30 seconds each leg