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Within ONLINE MARK ABMA SIGNATURE SKI (OFF-SEASON)
This program is geared for all ski (alpine/freeride) enthusiasts who would like to follow a program personally developed from one of the sports best, freeride ski legend Mark Abma. During the development of this program, Mark and our trainers discussed how we would prescribe training to anyone who would like to use the summer/fall period to prepare for the winter ski season. The primary goal was 1) an enjoyable and realistic weekly training schedule, 2) maximizing an 8 week period to preparation (for ski season), and 3) a program that not only focuses on skiing, but overall fitness, health, and wellness.
Online MTB Training targets:
Strength Training:
a. Improved movement efficiency, mobility, injury prevention, proprioception (sports specific), and more. b. Improved strength, power, metabolic pathways, and more.
01
Cardiovascular Training:
a. Improved aerobic base and anaerobic power. b. Efficient and complimentary workouts, so athlete can continue participating in their sports without ‘over-training’.
02
Flexibility/Mobility Training:
a. Improved movement efficiency, mobility, and injury prevention. b. Improved energy and recovery.
03
This program is geared for all ski (alpine/freeride) enthusiasts who would like to follow a program personally developed from one of the sports best, freeride ski legend Mark Abma. During the development of this program, Mark and our trainers discussed how we would prescribe training to anyone who would like to use the summer/fall period to prepare for the winter ski season. The primary goal was 1) an enjoyable and realistic weekly training schedule, 2) maximizing an 8 week period to preparation (for ski season), and 3) a program that not only focuses on skiing, but overall fitness, health, and wellness.
Online MTB Training targets:
Strength Training:
a. Improved movement efficiency, mobility, injury prevention, proprioception (sports specific), and more. b. Improved strength, power, metabolic pathways, and more.
01
Cardiovascular Training:
a. Improved aerobic base and anaerobic power. b. Efficient and complimentary workouts, so athlete can continue participating in their sports without ‘over-training’.
02
Flexibility/Mobility Training:
a. Improved movement efficiency, mobility, and injury prevention. b. Improved energy and recovery.
03
Online MTB Training targets:
01
Strength Training:
a. Improved movement efficiency, mobility, injury prevention, proprioception (sports specific), and more.
b. Improved strength, power, metabolic pathways, and more.
02
Cardiovascular Training:
a. Improved aerobic base and anaerobic power.
b. Efficient and complimentary workouts, so athlete can continue participating in their sports without ‘over-training’.
03
Flexibility/Mobility Training:
a. Improved movement efficiency, mobility, and injury prevention.
b. Improved energy and recovery.
You have a choice of either 4, 8, or 12 week period. Here is a basic break-down of each:
Within ONLINE MARK ABMA SIGNATURE SKI (OFF-SEASON)
8-week period
Price: $199.00 CAD
Strength Training:
- There are 3 different routines, each lasting between 2 - 3 weeks.
- For each routine, there are 3 workouts per week.
- For Routine 1, the focus is on 1) unilateral exercises (single arm/leg) to help balance the body, 2) mobility exercises to improve body and movement awareness, 3) core strength, and 4) injury prevention.
- For Routine 2, the focus is on 1) bilateral exercises (both arms/legs) for increased strength loading, 2) power, and 3) continued injury prevention.
- For Routine 3, the focus is on 1) strength and conditioning (Ski specific), 2) additional power, and 3) efficiency (of movements and recovery).
Cardiovascular Training:
- There are 3 different routines, each lasting between 2 - 3 weeks (these align with STRENGTH TRAINING).
- For each routine, there are 3 workouts per week.
- For Routine 1 through Routine 3, the focus is on anaerobic development (progressively over 2-3 weeks).
- Through all routines, there is a mix of MTB, running, and stationary rowing/cycling (optionally).
Flexibility/Mobility Training:
- Includes access to upper and lower body stretching routine.
- Note: We suggest adding yoga and/or continue with previous stretching (if it’s been helpful).
ONLINE MARK ABMA SKI TRAINING
2-3 WEEK
Price: $109.00 CAD
Strength Training:
- There are 3 different routines, each lasting between 2 - 3 weeks.
- For each routine, there are 3 workouts per week.
- For Routine 1, the focus is on 1) unilateral exercises (single arm/leg) to help balance the body, 2) mobility exercises to improve body and movement awareness, 3) core strength, and 4) injury prevention.
- For Routine 2, the focus is on 1) bilateral exercises (both arms/legs) for increased strength loading, 2) power, and 3) continued injury prevention.
- For Routine 3, the focus is on 1) strength and conditioning (Ski specific), 2) additional power, and 3) efficiency (of movements and recovery).
Cardiovascular Training:
- There are 3 different routines, each lasting between 2 - 3 weeks (these align with STRENGTH TRAINING).
- For each routine, there are 3 workouts per week.
- For Routine 1 through Routine 3, the focus is on anaerobic development (progressively over 8 weeks).
- Through all routines, there is a mix of MTB, running, and stationary rowing/cycling (optionally).
Flexibility/Mobility Training:
- Includes access to upper and lower body stretching routine.
- Note: We suggest adding yoga and/or continue with previous stretching (if it’s been helpful).
ONLINE MARK ABMA SKI TRAINING
2-3 WEEK
Price: $109.00 CAD
Strength Training:
- There are 3 different routines, each lasting between 2 - 3 weeks.
- For each routine, there are 3 workouts per week.
- For Routine 1, the focus is on 1) unilateral exercises (single arm/leg) to help balance the body, 2) mobility exercises to improve body and movement awareness, 3) core strength, and 4) injury prevention.
- For Routine 2, the focus is on 1) bilateral exercises (both arms/legs) for increased strength loading, 2) power, and 3) continued injury prevention.
- For Routine 3, the focus is on 1) strength and conditioning (Ski specific), 2) additional power, and 3) efficiency (of movements and recovery).
Cardiovascular Training:
- There are 3 different routines, each lasting between 2 - 3 weeks (these align with STRENGTH TRAINING).
- For each routine, there are 3 workouts per week.
- For Routine 1 through Routine 3, the focus is on anaerobic development (progressively over 8 weeks).
- Through all routines, there is a mix of MTB, running, and stationary rowing/cycling (optionally).
Flexibility/Mobility Training:
- Includes access to upper and lower body stretching routine.
- Note: We suggest adding yoga and/or continue with previous stretching (if it’s been helpful).
Additional details as follows:
- Equipment required:
- This program is set up to adapt or substitute training equipment where needed.
- Free-weight:
- Dumbbells or kettlebells.
- Barbell set (could substitute with dumbbells or kettlebells instead if unavailable).
- Pulley system or resistance bands.
- Stationary bike.
- Stationary row (could substitute with stationary bike if unavailable).
- Time commitment:
- 3 – 4 days per week strength training. Each session approx. 40 – 75 minutes.
- 2 – 4 days per week cardiovascular/on-bike training. Each session approx. 15 minutes – 3+ hours.
- 2 – 3 days per week mobility/flexibility training. Each session 15 – 60 minutes.
- All routines provide detailed exercise instructions, including videos.
- All workouts and exercises are prescribed individual resistance loads and output levels (based on the weight class).