Strength & Conditioning Update | Sept 22nd
Dear U16 and FIS members,
I am Ryan Oughtred. I am a WMSC coach and the Strength and Conditioning Coordinator for the club. I am a former World Cup racer, and a licensed health care professional (I am an ND), and I have worked as a fitness professional for over 20 years. I want to introduce the U16/FIS training program.
The link below will take you to the fall dryland program, which I developed together with Jeff Lackie, our new Executive Director. Jeff has deep expertise and experience in exercise programming for alpine racing, having coached and organized Mikaela Shiffrin’s programs for many years, and I am excited to collaborate in delivering quality workouts for our athletes.
You will notice a different layout from the exercise programming this summer, with all programming placed into a google sheet that can be used to guide working loads using a predicted max. For athletes attending the workouts in person, we have already introduced the program structure. For those who are working out on your own, there are videos linked to all exercise to guide technique, but nothing replaces direct coaching so you’re encouraged to attend sessions in Whistler when possible.
A few additional notes on the program:
Create a copy of the document for yourself to start with - that way you can modify it/ record into it.
The yellow highlighted areas are for athletes to track their weights.
We encourage you to record your weight selections in the individual workout days/ tabs.
The Readme page has a field to enter your predicted 1RM for the Squat and DL movements - this can be calculated with us in Whistler when you attend a session. This is an option to optimize your training, but is not a required.
The red regions of the workouts reference your predicted 1RM and recommended individualized loads based on the Readme page.
Don’t write anything in the Red fields, let the sheet do the work for you.
The document is live and may change/ receive edits.
There is a tab entitled ’Schedule’ that shows workout distribution through the week.
The tab entitled ‘Monitoring’ is used to help increase athlete awareness and guide future discussions with coaching staff. Although metrics are subjective there is good evidence this form of monitoring can be useful when assessing individual dose and response.
We are currently starting week 2 of the program. Athletes can record their results from their 1RM and weights from their workouts from this past week into week 1 now.
If you have any questions, please do not hesitate to reach out.
Coach Ryan