Strength & Conditioning Update | Sept 22nd

Written By Whistler Mountain Ski Club

Dear U16 and FIS members,

For those who don’t know me, 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, licensed health care professional (I am an ND), and I’ve worked as a fitness professional for over 20 years. The club asked me to formally reach out to introduce myself as well as introduce the latest training programs for your athletes. 

The link below will take you to the fall dryland program, which I developed together with Jeff Lackie. 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 have his leadership in delivering quality workouts for your athletes. 

You will notice a different layout from the exercise programming this summer, with programming placed into a google sheet used to calculate working loads, track weight selections, monitor training loads + recovery over time.  For athletes attending the workouts, we have already introduced the athletes to the layout and how it is intended to be used.  For those who are working out independently, there are videos attached and hopefully the document is clear to follow.  Here are some notes and instructions from the sheet:

  • 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 resistances.  

    • We encourage you to record your weight selections in the individual workout days/ tabs. 

    • The Readme page has a field to enter your 1RM / estimated 1RM for the Squat and DL movements - this can be calculated with us in Whistler when you can attend.  This is an option to optimize your training, but is not a requirement.  

  • The red regions of the workouts output the recommended weight selections one your 1RM is inputted into 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.  

 WMSC Meso 1 - U16/FIS Dryland Fall 2026 Template

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

Whistler Mountain Ski Club