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Macrocycle Training Program

This document outlines an alpine ski racing macrocycle training program. It details the major muscles used in ski racing, including glutes and legs. It discusses the demands of ski racing like power, endurance, and quickness. The macrocycle consists of pre-season, in-season, post-season, and off-season phases focused on goals like strength training, endurance, recovery, and event testing. The overall goal is to achieve peak performance during the competitive in-season phase through periodized training.

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381 views

Macrocycle Training Program

This document outlines an alpine ski racing macrocycle training program. It details the major muscles used in ski racing, including glutes and legs. It discusses the demands of ski racing like power, endurance, and quickness. The macrocycle consists of pre-season, in-season, post-season, and off-season phases focused on goals like strength training, endurance, recovery, and event testing. The overall goal is to achieve peak performance during the competitive in-season phase through periodized training.

Uploaded by

api-282333454
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Alpine

Ski Racing- Macrocycle


Training Program
By: Molly Leonard

Major Muscles Involved with Ski


Racing
Skiing generally involves the whole body, but the
lower body muscles are targeted as the primary
muscles involved in the acDon of skiing
Gluteus Medius
Gluteus Maximus
Adductor Longus
Peroneus Longus
Rectus Femoris
Vastus Intermedius
Biceps Femoris
Semimembranosis

PeriodizaDon Demands of Ski


Racing
Threats Regional schedules,
over compeDng & under

training, winning at young


ages, & pressures to compete
Best PracDces Peak

performance & planning

Power-Legs
Endurance
Quickness
Anaerobic endurance
Core Strength

Pre-Season TesDng

Box Jumps
2 mile run or ShuSle Run
Back Squat
Sit Ups
Push Ups
Sit and Reach
40 Yard Sprint
Agility Course

Pre-Season
Goals

On Snow Training Drills, Drills, Drills


Plyometrics, agility, endurance, strength

Pre-Season

In-Season

Goals
Maintain Strength and Endurance
AcDve Rest/Recovery days are needed for everyone
Training Gates daily
Racing
Free skiing

Post-Season

Goals
AcDve Rest
Recovery/Time o from skiing
Flexibility & Core

Post-Season

O-Season
Goals

Gain Strength
AcDve Rest (soccer, baseball, ulDmate frisbee)
Gain Anaerobic Endurance (Biking, hiking, running)
Water sports (wake boarding, water skiing, kayaking, standup paddle boarding)

O-Season

O-Season

TesDng Strategy
TesDng is normally done in the pre-season to
show strength gains over the summer
Done every year in September
Elite athletes will test twice to make the Colorado
All-Star Team
Tests show overall strength, agility, and
endurance

Conclusion
Alpine Ski Racing macrocycle is designed to
achieve maximum performance and results
during the peak in-season
Hypertrophy, Endurance & Power should be
achieved during the o-season and pre-season
Endurance should be maintained during the in-
season as well as core strength & exibility
If all goals are achieved during each given season,
maximum performance and results on the hill
should be achieved

References
Flanagan T., Muscles Involved in Alpine Skiing:
hSp://ussa.org/sites/default/les/documents/athleDcs/
alpine/2011-12/documents/TrainingMuscles.pdf
Evans W., PeriodizaDon, compeDDon & racer management:
2009 :
hSp://alpine.usskiteam.com/sites/default/les documents/
athleDcs/alpine/2011-12/documents/
CompeDDonPlanningGuidelines-Dec2009.pdf
Baechle, Thomas R, Roger W, Earle, and NaDonal Strength
& CondiDoning AssociaDon (U.S.). EssenDals of Strength
Training and CondiDoning. Leeds: Human KineDcs, 2008.
Print.

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