NWskier's Altitude with Attitude 2011 Lifting, Skiing, and Conditioning Journal
now that I've elevated my strength and conditioning, it's time to put in some Altitude with Attitude!
recent progress can be tracked in my 2010 eLEVATION journal.
Speaking of altitude, I lift at 6300 feet.
First off, I'm addicted to skiing. It's pretty much my life and what I live for.
But a good powder day is right up there with lifting heavy weights, my other passion.
Motivation comes easy to me. I'm a competitive person and I enjoy pushing my limits.
So.... where do we start? With winter in full swing, my efforts remain focused on mostly conditioning and upper body.
I am constantly skiing/hiking (at minimum 4 days per week) from November through April. So the legs get a good thrashing.
I will still lift legs occasionally but I judge their needs based on instinctual training.
Here is the starting split- I will continue to adapt and adjust as needed
1. Chest/Arms (Power)
2. Back/Traps (Power)
3. Legs* (Hyper) / Delts (Power) / Core
4. Chest/Back (Hyper)
5. Legs* (Power) / Core
6. Delts/Arms/Traps (Hyper)
*Leg days may be adjusted as needed due the amount of training they receive
from skiing/hiking that happens just about every other day during winter season
OFF Days will be added as necessary (every 2 or 3 days)
OFF days may still include skiing or other cardio
Power Days: Working Sets of 3-7 rep range
Hyper Days: Working Sets of 8-15 rep range
There will be a few ‘focus’ compound exercises that will be targeted for each session.
I will mix in a variety of accessory lifts that will change periodically.
I also plan on mixing up the order of exercises every couple of weeks.
Mornings (each week): 2 to 3 hike/ski combos
*these consist of 45-60 minutes intense hiking followed by a 10 min ski down
2 conditioning sessions (TBD)
Downhill Skiing (both Sat/Sun every week plus a couple 1 hr work breaks during the week)
I would like to mix in some swim sessions but those will be scattered due to time commitments
Blue Growth (January 14 through February 14)
Core ZAP preworkout
Beta Alanine (Peak Beta from MN)
Protein post workout
Increase all lifts both strength and muscular endurance
Increase overall work capacity
Achieve 8% bodyfat at 175lb-180lb for summer
I'll get some starting stats and info up later.
Before I get started, I want to thank everyone from my previous journals for all their support and motivation.
I am extremely excited to see how far I can push my fitness level and physique this year! I hope my progress, intensity and dedication will inspire others to push their limits.
As many know, I'm always up for some healthy competition!
Day 1 starts tomorrow morning before work with 2,000 feet of hiking & skiing,
followed by a lifting session after work. Time to officially get things going!