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GET IN SHEEP

SET 1

Preparation, endurance sessions and mechanical axis training: In the first training set we start with a simple initial test. This means the NAKED SHEEP can measure his success at the end of the ten weeks! This can be done at home without the need for equipment or major time commitment. This is followed by short strength endurance intervals, alternating with longer or less intense sessions. The aim is to achieve an optimum mix of training and recovery that is easy to build into your everyday work schedule. In addition to endurance, during the two weeks we focus particularly on the mechanical axis as well as flexibility and stretching. This means we can increase efficiency during mountain ascents and are protected against injury. You can find the two-week training plan and comprehensive information for all exercises below.

THE 10-WEEK TRAINING PLAN TO GET YOU FIT.

WEEK 1 + 2

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

Preparation, endurance sessions and mechanical axis training: In the first training set we start with a simple initial test. This is followed by short strength endurance intervals, alternating with longer, less intense sessions. In addition to endurance, we also strengthen the mechanical axis and increase flexibility – for more efficient ascents on ski tours!

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

COUCH STRETCH

Bring your knee as close as possible to the wall and straighten upper body backward; you need to be able to activate your glutes while your legs are bent.

Go to the PDF with all exercises

“SKI TOUR” LUNGES

Lunge forward, then swing knee upward and quickly stabilize on your toes – then back

Go to the PDF with all exercises

SINGLE LEG PARTIAL SQUATS

Straighten upper body, move slowly up and down, control your mechanical axis, knee must not bend inward.

Go to the PDF with all exercises

RECIPE FOR A PERFECT START IN THE TRAINING

SPICED PORRIDGE WITH DATES AND WINTER APPLE

1 winter apple
1 cup of porridge oats
1 cup of regular milk, almond milk or oat milk
½ tbsp. brown sugar
¼ tsp. cinnamon
2–3 cardamom pods
4 tbsp. raisins
2 tbsp. pitted, roughly chopped dates
2 tbsp. roughly chopped walnuts
2 tsp. honey

Wash and core the apple and cut into small pieces. Boil up the porridge oats with the milk, one cup of water, the sugar and spices. Add the raisins and apple pieces. Allow to simmer until a creamy porridge is formed. Remove the cardamom pods and pour the porridge into two dishes. Sprinkle on the dates and walnuts and drizzle over the honey.

Preparation time: 15min

THE BEST PRODUCTS FOR A CHALLENGING SKI TOUR

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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).

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