Starter Program: Day 3

Day 3

Deadlift and Press

5 reps at RPE-8, then repeat for 2 more sets.  Approach this like Day 1.

If you are not confident with barbell work then you can substitute a kettlebell or dumbbells for deadlifts and a machine military press instead of barbell press.


5 reps at RPE-8, then break up 10 more reps.  The hardest set should be the first one, figuring out if you need assistance to accomplish the 5 reps or adding weight for some people to make sure the stress is right for you.  Then you can break up 10 more reps.  After the 5 reps, then it might be 4 reps, then 3 reps and 3 reps.  If you want to substitute a seated row for pull-ups go for it.

Accessory Work


10-15 Pushups into 10-15 Plank Row each side X 3 sets (Rest 1-2 minutes between sets)

If you struggle with pushups use a bench or a bar elevated in a rack to make sure the quality of pushups are maintained.  If pushups are easy for you, elevate your feet or add weight to your back.  

PART 2: 

20 weighted Step ups (10 each side) to RPE-8 into 20 Weighted Single leg Deadlifts (10 each side) X 3 sets rest 1-2 minutes between each set

Small Stuff: 3 rounds

  1. Copenhagens
  2. Back Extensions (supermans are decent alternative to this.)
  3. Calf Raises
  4. Reverse Hypers (most people do not have access to a Reverse Hyper machine, that’s fine. Skip it)
  5. Reverse Nordics
  6. Banded Hip Flexor March

All of these should go to RPE-9 with whatever weight or stress you use.  That means close to failure but not to failure.  Go to fatigue.  These movements target areas that can be nagging areas for mountain athletes.  Skiing, ski touring, hiking, running, and biking can create injuries from overuse.  These sports require repetitive motions and can over fatigued areas that might be weaker, so we need to build them back up.  


These are hard and it is a lot more motivating when done with others.  It never gets easier, you just get better at them.  Take rest as needed when starting out, then try to make it further and further without taking breaks.  It will leave you sore at the beginning because it is a ton of reps, but the goal is not to always be sore.  If you are sore with this programming every time, then there might be something else that is off.  You could have extra life stress, sleep could be off, nutrition could be off, and you might be trying to do something you are not conditioned for at the time.  It might look like this:

  1. Situps
  2. V-ups (Alternating)
  3. Mountain Climbers
  4. Plank

1:00 each X 2 sets

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