Backcountry Ski – Europa

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  • Developed to build the lungs, trunk, and leg strength needed for a 3 to 8-mile (4.8-12.9 km) ski in remote, backcountry terrain, with an elevation gain less than or equal to 1,000 feet (305 m).
  • 5 weeks of sport specific training that can be scaled to your individual fitness level.
  • Appropriate for intermediate athletes new to strength training and rusty athletes getting back into shape.

$49.00

DESCRIPTION

PROGRAM OVERVIEW

This is a 6-week, 24-session training protocol structured to primarily build your legs, low back, and lungs in preparation for long distance, remote, backcountry skiing. You won’t necessarily find any sort of technical ski mountaineering prep; rather, the purpose here is to develop the functional strength and stamina necessary for skinning long distance or uphill while under load.

DISCLAIMER

The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any other exercise or nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

By continuing with the program you recognize that despite all precautions on the part of Epoch Ascent, LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Epoch Ascent, LLC and its representatives, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

REQUIRED EQUIPMENT

- To complete this program you'll need the following equipment:

  • Ruck/backpack loadable to 14%+ of your bodyweight
  • 14-16″ step-up box or bench
  • Stopwatch, mobile phone, or clock with interval time

- Suggested equipment:

  • Rower, Skierg, Assault Bike
  • Light exercise bands
  • Foam roller

FAQs

Who is this program most appropriate for?

This program is most appropriate for the recreational and/or deconditioned looking to jumpstart their hiking, backpacking, or mountaineering season with a basic but structured program. Sessions can be individually scaled to meet your current level of fitness or daily schedule.

How long are the training sessions?

The strength sessions are structured in a way that can be completed in 30 minutes or less. The endurance based training sessions vary, but should be completed in under 30-120 minutes except for the occasional long hikes.

Why do some of the sessions show 2-3 and 3-4 blocks?

The range of blocks allows for each individual to scale session intensity and length based on whether they’d like a little more, or a little less.

What is your advice on nutrition?

See out FAQ page for some of our basic guidelines concerning nutrition.

How should I train if I cannot maintain a 5 on, 2 off schedule?

It is ideal that you train 5 days in a row with 2 full days off for rest. If you miss a session for some reason, avoid skipping ahead and start again where you left off and complete the sessions in order throughout the plan. If you miss more than a few days in a training week you should start that training week from the beginning in order to get the most out of this training program.

I have more questions, where can I have those answered?

Please email us at training@epochascent.com