GET IN SHEEP

SET 5

Almost there! Eight weeks of intensive training are now behind us; just two weeks to go. During the past weeks we’ve been combining strength exercises with endurance intervals and regeneration phases in order to build a solid foundation for the ski touring season. In the fifth and final training set we’ll be concentrating on exercises we’ve done before. In the first part the focus will be upon endurance exercises, which we will combine with strength exercises. This intensive training will help the body to get used to the levels of effort required on ski tours and will also increase our power reserves.

In contrast, the second and final week of our NAKED SHEEP training will focus upon active regeneration and flexibility exercises.

This will help us recover from the intensive training of the previous weeks, while at the same time increasing our flexibility. We will build up the new strength and energy that we will definitely need for the coming ski touring season! To finish off our NAKED SHEEP training there will be the “final test”. This will be compared with the “initial test” that was done at the start of training.

We hope that you enjoyed the training and recipes as much as we did, and that you are now prepared for your start to the ski touring season. On that note: thank you for participating! We wish you a wonderful winter full of snow-covered mountains, deep virgin snow and unique experiences.

THE 10-WEEK TRAINING PLAN TO GET YOU FIT.

WEEK 9 + 10

The training plan gives you a daily overview of exercises and timings for training.

In the first part of the first training set we’ll be focusing upon endurance exercises, which we will be augmenting with the strength exercises we’ve done before. This intensive training will help us get used to the levels of effort required on ski tours and will also increase our power reserves. In the second and final week of our NAKED SHEEP training we will focus upon active regeneration: The perfect way to complete our training and be fit and strong for the coming ski touring season.

Check out the training plan here!

EXERCISES STEP BY STEP

DIAGONAL STRETCH

With your front leg extended in front of you and high hips, try to touch your opposite heel with your hand by rotating to the side.

Go to the PDF with all exercises

90/90 to bear sit

Bend your knees to 90° and position one in front and one to the side of your body; with your chest puffed out, press your navel toward your knee; when switching to the other side, keep your legs extended in front of you for a while

Go to the PDF with all exercises

90/90 Rotation

In a sitting position, move your upper body forward; your navel should move towards your knee, and your back must remain straight.

Go to the PDF with all exercises

Pike stretch

Lower thigh should be positioned forward at 90°; open up your upper body backward and rotate; your pelvis should remain stable and as close to the floor as possible

Go to the PDF with all exercises

RECIPE FOR A PERFECT START IN THE TRAINING

ONE-POT TAGLIATELLE WITH SMOKED SALMON

Approx.½ liter of organic bouillon/broth
½ onion
1 garlic clove
2–3 spring onions or 1 leek
1 small pack (approx. 125 g) smoked salmon
½ pack (250 g) tagliatelle
½ tub (100 g) sour cream
2 cups of fresh leaf spinach, washed and drained
1 bunch of fresh dill or chives, chopped
Juice and zest of ½ an organic lemon
Salt and pepper

Boil up the bouillon/broth in a pot. Peel the onion and garlic and chop finely. Cut the spring onions or leek and the salmon into strips. Put the pasta into the boiling bouillon together with the onion and garlic. Stir constantly to avoid ingredients sticking to the bottom of the pot. After two-thirds of the cooking time suggested on the pasta packaging, add the sour cream, spring onion and spinach. In the last minute, stir in the salmon, dill and lemon juice. Season with salt and pepper to taste. The tagliatelle should be al dente when served and the sauce should have a delightfully creamy consistence.

Preparation time: 20 min

THESE PRODUCTS OFFER OPTIMAL PROTECTION FOR YOUR SKI TOUR

Kurzarm | Tanktops 185 ROCK’N’WOOL SHORT SLEEVE M

Online not available!

185 ROCK’N’WOOL SHORT SLEEVE Male

Male

Versatile, comfortable short-sleeve t-shirt in fine merino wool for winter tours

S M L XL XXL

$ 130.00

/ 0.0

Softshell-Jacken PORDOI JACKET W

Online not available!

PORDOI JACKET Female

Female

Robust, breathable softshell jacket with loden inserts for vigorous tours

XS S M L XL

$ 650.00

/ 0.0

Softshell-Hosen PORDOI PANTS W

Online not available!

PORDOI PANTS Female

Female

Robust, breathable softshell pants with loden inserts for vigorous tours

XS S M L XL

$ 600.00

/ 0.0

Back to session 4

DISCLAIMER

I, the User, understand the risks inherent to participating in training programs.

I accept that risk factors include environmental conditions, technical equipment, atmospheric influences and natural or artificial obstacles. I am also aware that certain movements or actions during training cannot always be predicted or controlled, and therefore cannot be avoided or prevented by safety measures.

It has been recommended that I regularly seek medical clearance to certify my suitability to participate in training and to implement the training contents.

I am aware of all the consequences associated with incorrect execution and accept that in the event of an accident, injury or other negative effects as a result of the training recommendations, ORTOVOX and Chris Ebenbichler shall be in no way responsible.

In the event of any safety concerns or health impairments, it is recommended that I immediately stop the training program (Naked Sheep training blog).