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Training Programming Design

post #1 of 25
Thread Starter 
Hi Guys/Gals;
  As the season winds down, I'm onto my next project.  I've had a good number of inquires about running some group fitness & interval training.  Right now there are a number of programs out there...P90X, CF, Insanity & they are really getting people excited about fitness.  However, having a coach is still critical for many.  So I have 2 questions:
1) what would you want in a program?
2) what would you be willing to pay?  

(full disclosure: I'm a PT,CSCS)

  

   
 
post #2 of 25
Quote:
Originally Posted by iriponsnow View Post

Hi Guys/Gals;
  As the season winds down, I'm onto my next project.  I've had a good number of inquires about running some group fitness & interval training.  Right now there are a number of programs out there...P90X, CF, Insanity & they are really getting people excited about fitness.  However, having a coach is still critical for many.  So I have 2 questions:
1) what would you want in a program?
2) what would you be willing to pay?  

(full disclosure: I'm a PT,CSCS)

  

   
 

First ,Don't lump CrossFit in with those other 2 things ,
I wouldn't pay a penny fot P90x or Insanity.
That being said ,there are some great CF affiliates and some not so great.
For a great one ,it's worth the price. If only for learning good movement& the competition.
As well as nutrition.
post #3 of 25
Quote:
Originally Posted by iriponsnow View Post

Hi Guys/Gals;
 ............  So I have 2 questions:
1) what would you want in a program?
2) what would you be willing to pay?  

(full disclosure: I'm a PT,CSCS)

  

   
 
1) resistance, cardio, yoga, stretching,  martial arts, hiking and/or biking, a balanced diet plan and a schedule I can follow and stick to. P90X, X+  and  Insanity are my current workouts. Week three of round five of P90X.
2) I looked into CF and the cost of a gym membership and decided that having a simple home gym where I could work out at my convenience was the most practical and economical way to go. Started about four years ago so the cost is less than $150/year for the DVD's, a few weights and a some interlocking mats for the floor.
Edited by BillA - 4/1/10 at 3:40pm
post #4 of 25
Quote:
Originally Posted by BillA View Post



...I looked into CF and the cost of a gym membership and decided that having a simple home gym where I could work out at my convenience was the most practical and economical way to go. Started about four years ago so the cost is less than $150/year for the DVD's, a few weights and a some interlocking mats for the floor.

 


Lobo mentioned above and I would agree, go to Crossfit and learn.  Put together 4 or so months and pay for it, then learn the lifts and how it works.  You can then use the web page on your own or better yet with a buddy.  Being at Crossfit will also show you what is meant by intensity.  It will move you up in terms of challenging yourself.
post #5 of 25

Hi,

Did anyone trie this book? I was thinking of getting it or save my money.

 

Avalanche Ski Training

post #6 of 25

Moderator note:

The above link for avalanche ski training is hosted on clickbank.net. Although McAfee and Google both report this site to be currently safe, Google notes some checkered history.

 

You might want to try this link instead:

http://avalancheskitraining.com/

 

(except the purchase thing goes to clickbank anyway - ay yi yi)

post #7 of 25

Hi,

I went to clickbank and it is a Affiliate website. I think someone will get a commission if I buy the e-book. I copied the link from www.skiwaxstore.net and when you click the button to buy it at avalanche ski training there is affiliate = 12319840 at the bottom of the page. Did anyone here on the forum read this e-book because I was think of getting it. I ride bicycle and run for fitness. I was thinking

of doing more of a workout just for skiing. That's why I signed for this site.

 

Thank You

Paul

post #8 of 25

SkiWiz, I'm not sure what you're asking, but we have several sponsors here for wax and tuning products, including DoctorD of RaceWax and Alpinord of SlideWright..   Both offer a great deal of technical assistance to our members as well as great discounts and deals on products and equipment.  At the same time, they subscribe as sponsors to EpicSki, and if you're going to drop links around or promote your business on the same level, you will have to do the same.  Most of this is explained in our Commercial Policy which is in our Terms of Service.   As far as I know Clickbank is not an affiliate of EpicSki, and I suspect you are dropping links with commission links back to your own site.  I think you'll find it more rewarding to work "above-board" with EpicSki and play on an equal field with the businesses that pay a small amount for the privilege and give back to the community.


Edited by Cirquerider - 6/16/10 at 9:13pm
post #9 of 25

With respect to the training Ebook, $45 is a little pricey for an Ebook and the claims are little extravagant, albeit perfectly targetted at intermediate back seat skiers who are naive with respect to general fitness principles. Getting fit for skiing is not a big secret. Any well rounded program combining cardio, flexibility, nutrition and strength (with emphasis on lower body and core) will do wonders. My 2 cents is that you can do this safely with machines, free weights, bands, balls, iso/plyo exercises and/or cross training. Having a coach is best. Having books/mags is ok. Getting advice from the Internet can work too if you know who to trust. Still, this book smells like it has a sound approach that will be helpful.

 

With respect to needing more of a workout, if you're a race captain, you'd think you'd already have a pretty good idea about ski fitness by now.

 

With respect to skiwaxstore, it looks someone named Paul runs that site. I suspect if you copied that link off that site then you'd get the commission. Why are you asking about this book if you've already got a link on your site?

 

Full disclosure?

post #10 of 25

Hi,

I am not the same Paul. But I know him. Thats how I got the link. He told me I should get the e-book when I asked  him about a more specific ski workout other than riding and running. Then I search for ski fitness and found this site. Sorry about the link. I am not promoting any web site. I shoot weddings video for money and ski videos for free and do not have a web site. Because I did a video for Paul he put together a page or two on his web site for video. We teach skiing together and members of NAVA ski club. Did some videos for NAVA to. What Rusty siad is what I was looking for. So I will not be getting The book.

 

Thanks you for that reply.

 

Paul

post #11 of 25

I apologize for any misunderstanding.  Welcome to the site.  We have been dealing with a pretty severe spam attack behind the scenes and we are probably too much on edge.  Who would think all these characters from the Philippines, Bangladesh, India, Vietnam and China would be so interested in joining a ski site?

post #12 of 25

Thank You,

Not a problem I understand.

post #13 of 25
Thread Starter 

  I have to admit, I'm not really getting what I was looking for w/ replies.  In summary, the few folks who have replied are looking for b/w 45-150 bucks for a training program.  I have not really heard any specifics about 'training'.

 

That about right?

 

post #14 of 25

CF is a good GPP program, if you are a recreational skier you probably just need to work on GPP in the "off season". Skiing a lot is going to improve your skiing fitness.

 

I would probably add some endurance work, trail running/hiking especially if you do any skinning/hiking as part of your skiing.

 

Most people are too weak, I think everyone should be lifting at least twice a week heavy (5 reps or less on the squat/dead/press/clean/bench).

 

I have a back injury I am rehabbing right now, otherwise I would probably be lifting 3 times a week (emphasis on olympic weightlifting), doing 2 short conditioning workouts (hill sprints, prowler push/sled drag, DB complexes etc) and one longer hike/trail run on the weekend. As I get closer to the season I bias some more endurance stuff since that is my weakness compared to strength.

 

If bodyfat is an issue, fix the diet, it has little to do with exercise unless you are going to start training 30+ hours a week.

post #15 of 25

My wife and I are both starting p90x together on Monday 8/9. We are doing the lean version first. Several guys in my office have done it a couple times and the results are unbelievable. The timing will be perfect for the start of the season. (Hopefully, I am in New England) Last year was a slim year for skiing for me but I don't think the difference in my condition will be hard to notice. To answer your first question IRIP. What I want in a program is to first shed unwanted weight, second build stamina, and third a combination of improving strength and balance. P90X provides all that. Oh yeah. Also to learn how to eat properly. Full disclosure. I became a Beachbody Coach because I got completely sold by this program and can't wait until I complete the first cycle.
 

post #16 of 25

 

Kevcinma

 

Good luck with the X. We'll be starting a P90X/Insanity/Turbo Fire hybrid in September

 

I was thinking of trying the coaching thing. What kind of  return do you get  for the investment?

Keep pressing play!


Edited by BillA - 8/7/10 at 10:39am
post #17 of 25

That is a crazy sounding hybrid. It is pretty awesome how you can mix and match these workouts. As far as ROI goes. I think the sky is the limit. Many people on these forums live an active lifestyle and spend money staying healthy and fit plus you probably know a ton in your everyday life. Beachbody has tons of solutions from simple weight loss to getting absolutely ripped. PM me and I will send you back some stuff you can read through about the program. Or if it's cool and not considered spamming I will drop the link on here to one of the sites they give you. If you already have a website (which I do) you can put ads on there that pay ALOT more than Google Adsense does.

post #18 of 25

Not that crazy, as you say, it's easy to create your own workout schedule using pieces from all the different programs. Variety keeps it interesting.

post #19 of 25

I meant crazy good Bill. There are so many workouts to mix and match that you can never get bored and when combined properly get you into incredible shape most people think impossible. Jumping into my first go round tomorrow. I can't wait! Let me know about coaching.

post #20 of 25

Primary Skiing exercise:  Front squat performed dynamically for high reps with resistance at the appropriate depth. Feet should be spaced similar to how your feet are spaced while skiing. 

 

Wanna get serious, then put your boots on and click into your bindings. This is sport specific exercise. 

 

The goal is increase the reps and the weight.

 

Spend the second half working on secondary aspects, hip/shoulder mobility/function, lateral stability, unilateral work, x stability, core, upper, flex. etc. 

 

For best results, perform this workout as often as possible. Eat big, and get lots of sleep. 

post #21 of 25

My ski program this fall will look something like this:

 

Dynamic warmup, focusing on postural issues ie. hips. 

Split Squats - drop sets 15,12,10,8,5. ramping weight up as reps come down.

Front Squat - using weight of 5rep set from sp. sq. Looking for max high reps. 3-5sets

Super set: Core/pull - pullups, and hanging leg raises. - it will vary day to day.

Jump Lunges - 3x of 12 -SLDL, glute ham raise, - it will vary. 

super Set: core/push/-pushups, bench, prone row, bar twists. - etc. 

finishers: flexibility and ski specific training: spins, handsprings, flips, hip mobility, shoulder mob. postural issues. 

 

I'll probably start with 2x per week and then try and progress towards 4-5x per week as the season gets closer. Performing the warm up every and some of the finishers. with long distance running/hill climbing on off days. 

 

 

 

post #22 of 25

Crazy=good, got it.

 

What did you do for your first workout? How'd you like it?

 

We did a three + mile hike this morning, yoga this afternoon.

post #23 of 25

Surfacehoar. You are going to be in sick shape.  Bill. So far just did the fitness test, Core Synergy, and Cardio X. Arms and shoulders tomorrow as well as AB Ripper X then Yoga Thurs. Just finished playing ice hockey. Been following the meal plan to a t.

post #24 of 25

Interval X + yesterday followed by a short hike followed by a trip to the Long Trail brewery

4 mile run hike today

Tomorrow we're hiking up Equinox Mountain, about 7 miles

We're on vacation this week so the whole diet thing is out the window

post #25 of 25

Did the Webster-Jackson loop and the Frankenstein Cliffs-Arathoosa (spelling) Falls loops 2 weekends ago. I Plan to get heavily back into hiking now that my boys are old enough to do some pretty tough stuff and they can carry their own crap up the hill with them.

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