This Week At Altitude
Monday
Gearing up for week 3 of the asymmetrical training phase, but we’re kicking the first day of with Interval Weight Training. This is barbell push press + echo bike first, followed by DB jump squat and shuttle sprints. Part 3 is a series of accessory work.
Tuesday
Strength block has DB Z-press and staggered stance RDLs. Conditioning work is 8+8 minute format of lunges rows, ergs and anti rotational core work.
Wednesday
Stamina brings us that 30+ minute longer density effort with a blend of ergs, and dynamic work built to sustain a steady pace for duration of the day.
Thursday
Strength today has the mixed rack split squats paired with the elbow out landmine row. Conditioning is our momentum building format using complexes, ergs, and isometrics for 20 minutes that builds and increases in intensity toward the end of the session.
Friday
Wrapping up the week with the box squat/commando pull up combo for strength. We have 16 minutes of conditioning, working in some sled drags and rotational landmine movements.
This Week At Altitude
Monday
Beginning the week with box squat and commando pull ups for strength. We should have a good idea of where we started off last week, and can build off that now that we have familiarity with the movements. Conditioning is a 20 minute grind with step ups, rows, shuttle sprints.
Tuesday
Interval Weight Training has Bench Press + rowing sprints, followed by DB Power cleans and echo bike. Part 3 is a combo of core and tricep work.
Wednesday
Stamina will break up the week with steady movement with a mix of dynamic work to give an overall zone 2 effect but keep it fun and interesting.
Thursday
Today gives us single arm DB Z-press for a challenging version of an overhead press, along with our staggered stance RDL. This is a fun uneven loading day that really challenges the core and balance in the conditioning as well with a split of 2x 8 minute segments.
Friday
We have mixed rack Bulgarian split squats and elbow out landmine rows, followed by an 18 minute set of work with some angled pressing movements, leg raises, and landmine work.
This Week At Altitude
Monday
Mixed rack split squats with landmine rows for strength, followed by a momentum building conditioning effort for 20 minutes.
Tuesday
Barbell box squat and commando pull up for strength, followed by our 8+8 conditioning format with echo bike + DB push ups/rows, and then KB swing + shuttle sprint.
Wednesday
stamina effort for lower end output with an extended bout of aerobic work blended with isometric and moderate strength lifts.
Thursday
Interval weight training has DB jump squats + bike erg, followed by push press and rowing, getting faster each round. Part 3 has some cable machine work and Copenhagen planks.
Friday
Our final day of strength this week has Single Arm DB Z-press and staggered stance RDLs, into a 20 minute EMOM with sleds, backwards carries, and ski ergs.
How Asymmetrical Training Builds Athleticism
Asymmetrical training uses uneven loading or unilateral positions to challenge the body. This can include:
Single arm or single leg lifts
Offset loading (one side heavier than the other)
Mixed rack positions (holding the same weights in different spots during exercises)
Split stance or staggered positions
The goal is to teach the body to produce force through a specific movement pattern while maintaining control despite the uneven nature of the exercise. Instead of relying on symmetry and stability, the athlete must organize their body under less than ideal conditions.
Why Train This Way?
1. Great For Transfer To Sports
When the load is uneven, the body has to work harder to stay aligned properly. The trunk, hips, and shoulders must coordinate to prevent unwanted rotation, collapse, or loss of position. This carries over extremely well to outdoor sports, where force is rarely produced in perfectly balanced positions.
Most athletic movements are asymmetrical by nature:
One leg drives while the other stabilizes
The torso resists rotation as the arms and legs move
Load and balance shift constantly under fatigue
Asymmetrical strength work mirrors these demands without needing to copy sport-specific skills. It builds strength that matters especially when athletes are tired, off balance, or reacting to their environment.
2. Reveals and Reduces Imbalances
Uneven loading quickly exposes side to side differences in strength, control, and coordination. Weak links that can stay hidden during bilateral lifts become obvious.
Over time, this helps athletes:
Improve control on their non dominant side
Reduce compensations
Build more balanced, resilient movement patterns
3. Builds Essential Core Strength
Asymmetrical lifts can challenge the core to resist rotation and lateral flexion rather than create motion. This type of “anti rotational” strength improves posture, durability, and efficient force transfer between the upper and lower body.
This is especially valuable for athletes who spend long periods in flexed or repetitive positions, where maintaining alignment under fatigue is critical.
4. High Return, Lower Stress
One of the biggest benefits of asymmetrical training is the stimulus it provides without requiring maximal loads. Lighter weights feel challenging due to increased stability demands, allowing athletes to build strength and control with less overall joint and nervous system stress.
How We Use It in Training
Asymmetrical training works best as an emphasis, not a replacement for traditional strength work. We typically cycle it in after a bilateral strength phase to apply the strength that’s already been built.
For example, after our recent full body strength phase, we’re moving into a cycle that emphasizes asymmetrical loading patterns within those same movement patterns. Exercises in this phase include ipsilateral split squats, mixed rack presses, and isometric push pull combinations.
This Week At Altitude
Monday
Barbell lunges and floor presses for strength, and then into conditioning that is 20 minutes of front rack carries, sled pushes, ski erg, and a DB complex.
Tuesday
Landmine RDL’s and seesaw presses first, followed by erg, goblet squats, swings, and planks for conditioning.
Wednesday
Stamina mid week has a blend of longer “cardio” efforts with some core and isolation movements mixed in.
Thursday
Chin ups and Front squats for strength, and into landmines, step ups, ball slams, and sled drags.
Friday
Interval Weight Training is devils press and echo bike first, with hang power clean + push press and rowing next. Part 3 is rotational core work.
This Week At Altitude
Monday
We are back after the holiday break with a week of superset strength work. Today is interval weight training with hang power clean + push press with rowing, followed by DB jump squats and shuttle sprints. Part 3 is rotational core and stability.
Tuesday
Strength work is up with the barbell reverse lunges and DB floor press, followed by our 2 x 8 min format of full body movements, throws, and echo bikes for conditioning.
Wednesday
Stamina has a steady effort of bike, row with blended isometric and core work, right into our dynamic effort jumping ball slams and KB swings.
Thursday
Closed for New Years Day
Friday
We have our final strength day with Chin ups and Front Squats, followed by a 16 minute grind with sleds, carries, and split squats.
Density Training
Training density refers to the relationship between total work performed and total time. In density-based workouts, the goal is to complete more work in the same amount of time, or the same amount of work in less time, while maintaining movement quality.
Unlike traditional strength training which often prioritizes longer rest periods and prescribed sets and reps, density training intentionally limits rest. This requires the participant to manage fatigue, pacing, and form under time constraints.
When progressing with density training, several variables can be adjusted, including:
Load
Volume
Time constraints
Rest
By manipulating these variables, a coach can target different training adaptations.
Common Density Training Formats:
While density training can take many forms, EMOMs and AMRAPs are the most widely used because they are simple to understand, easy to scale, and effective across a wide range of fitness levels.
Every Minute on the Minute (EMOM)
An EMOM workout requires the participant to complete a prescribed amount of work within a fixed time interval. Any remaining time in that interval is used for rest before the next round begins.
Most commonly, EMOMs use one-minute intervals, but they can also be structured as 2-minute or 3-minute intervals depending on the coach’s desired outcome.
Why EMOMs Work
EMOMs create structured pacing. The participant knows exactly what is required and exactly how much rest they will earn based on how efficiently they complete the work. This allows for appropriate movement and load selection while maintaining form under a time constraint.
AMRAP (As Many Rounds or Reps As Possible)
In an AMRAP workout, participants complete as much work as possible within a set time cap. The participant cycles through the movements, accumulating rounds and reps until time expires. Rest is self-directed and taken as needed.
Why AMRAPs Work
AMRAPs require the participant to find and maintain a sustainable pace. They can be an effective tool for conditioning and improving work capacity.
EMOM: Benefits and Limitations
Pros
Encourages consistent pacing
Built-in rest supports better technique
Useful for strength-focused or skill-based movements
Cons
Can feel overly rigid
Poor load selection can lead to early fatigue or insufficient stimulus
EMOMs work best when movement quality and consistency are the priority.
AMRAP: Pros and Cons
Pros
Simple and intuitive format
Encourages high effort
Effective for conditioning and aerobic capacity
Allows natural self-regulation
Cons
Technique can degrade under fatigue
Competitive environments can lead to excessive effort with reduced effectiveness
Less precise for strength development
AMRAPs are most effective when conditioning and work capacity are the primary goals.
Who Should Use Density Training?
Density training can be valuable for intermediate lifters, individuals with limited training time, and athletes with specific sports demands. Many sports have repeated bouts of high-intensity effort with short recovery periods. But we see this often in mountain sports such as mountain biking and skiing, where participants must repeatedly produce power, manage fatigue, and maintain technical skill under stress. Density training can be a tool to duplicate those demands and prepare one for the physical demands of their sport.
Programming Density Training Effectively
To use density training well:
Movements must be safe to perform under fatigue
Loads should be moderate to challenging
Fatigue should be managed by both the programmer and the participant
When overused, density training can lead to stagnation, excessive fatigue, and poor recovery.
Density training is an effective way to build strength, conditioning, and work capacity when used intentionally. EMOMs and AMRAPs offer different benefits and challenges, and neither is inherently better than the other. The key is thoughtful programming, appropriate loading, and a clear understanding of the desired training outcome.
Sources:https://elitefts.com/blogs/motivation/density-training-for-sport#:~:text=In%20physical%20training%2C%20density%20is,Density%20Training%20Principle%20(EDT).https://www.rdellatraining.com/the-pros-and-cons-of-density-training
https://www.onepeloton.com/blog/density-trainingThis Week At Altitude
Monday
We have our only strength day this week because of the Christmas schedule but we’ll hit all the movements this week, just in different formats. Today will be chin ups and front squats, followed by conditioning work that has our split format. First up we have alternating push press, rope pulls, and ski ergs. Second is echo bike, Russian twists, and push ups.
Tuesday
Interval weight training today has barbell lunges and biking, followed by dual db snatch and rowing. Part 3 is core and upper back focused.
Wednesday
Stamina has a blend of strength movements but keeps us in a steady zone 2/3 state for 36 minutes. A nice blend of breathing and lifting.
Thursday
Closed
Friday
Closed
This Week At Altitude
Monday
We kick the new phase off with landmine single leg RDLs and KB seesaw press for strength, followed by a conditioning segment of 18 minutes worth of asymmetric complex movements, ergs, and wall balls.
Tuesday
Strength day 2 has front squats and chin ups, followed by two x 8 minute blocks of carries, step ups, erg work.
Wednesday
We’ve got our stamina session mid week, as usual. This is a nice day to break up the lifting during the week and give us a good dose of endurance/aerobic work.
Thursday
Interval Weight Training is back! One of our staple formats takes a back seat during ski conditioning, but we bring it back today with hang power clean + push press and rowing sprints, then KB swings and shuttle sprints in part 2. Part 3 is core focused.
Friday
We wrap up this week with barbell lunges and floor press for strength, followed by 20 minutes of a momentum building conditioning circuit that finishes harder than it starts.
This Week At Altitude
Monday
Today’s strength is Push / Pull movements with Bench press and DB rows. Conditioning is our 8+8 split format with DB snatch, echo bike, and then a sled push deadlift push ups combo.
Tuesday
Ski conditioning power endurance & durability
Wednesday
Stamina has a longer aerobic focused workout with shuttle sprints, biking, and a ball slam segment for some consistent breathing and moving for 36 minutes.
Thursday
Ski conditioning - sport specific strength and conditioning.
Friday
Push press + pull - ups for strength, followed by a 16 min grind with a full body set of work to wrap up the week.
This Week At Altitude
Monday
Strength today with a push/pull combo of barbell row and DB bench press. Conditioning is split between 2x 8 minute circuits with echo bike, core work, and a Db complex.
Tuesday
Ski conditioning - power endurance & durability.
Wednesday
Stamina for a longer, steadier workout with more of an aerobic feel. Still blending a little bit of short, repeated bursts of high output.
Thursday
Ski Conditioning - sport specific strength
Friday
Strength today has barbell Z-press and Deadlifts for a full body superset of work, followed by an 18 min grind with sled pushes, landmine clean and press, pistol carries, and more.
This Week At Altitude
Monday
Strength today has seated DB presses and deadlifts, followed by a 20 min conditioning segment with forward/backward carries, sled pushes, and DB snatches.
Tuesday
Ski Conditioning power endurance and durability
Wednesday
Stamina has rowing, shuttle sprints, and a power circuit for 36 minutes of steady work.
Thursday
930 am workout only! No need to register, join us for a fun partner workout - all are welcome to join.
Friday
Closed
This Week At Altitude
Monday
We have push / pull strength with DB alternating bench press and pull-ups first, followed by conditioning with farmer carry, shuttle sprint, and core work.
Tuesday
Ski conditioning power endurance and durability.
Wednesday
Stamina has sideboards, rowing, and a dynamic effort finisher.
Thursday
Ski Conditioning Sport Specific Strength.
Friday
Barbell complex of strict press + push press, and conditioning work includes sleds, landmine twists, and DB cleans.
This Week At Altitude
Monday
Strength today, starting with a push/pull combo of seated presses and pull-ups. Conditioning will be a 15 minute grind with KB deadlifts, landmine twists, gorilla rows, and sled push.
Tuesday
Ski conditioning power + durability
Wednesday
Stamina has 2 segments of steady aerobic work blended with isometrics and strength movements, and our dynamic / ballistic segment added on for 36 minutes total work.
Thursday
Ski conditioning sport specific strength
Friday
Sumo deadlifts + DB bench for strength, followed by a momentum building conditioning effort for 20 minutes.
This Week At Altitude
Monday
We stick with strength on Mondays during this ski conditioning phase - today has strict press and pull-ups first, followed by a 20 minute conditioning in EMOM format with landmines, archer rows, ergs, and sled pushes.
Tuesday
Ski Conditioning - power endurance and durability work.
Wednesday
Stamina in the middle of the week - great way to get some aerobic work blended with core, stability, and isometrics.
Thursday
Ski Conditioning - sport specific strength.
Friday
Final workout this week is a strength workout with deadlifts and incline DB bench press. Conditioning splits into 2x8 min segments with carrying variations.
Understanding Energy Balance
What Is Energy Balance?
You’ve likely heard the phrase “calories in, calories out.” This saying is a simplified way of explaining energy balance.
Calories In: Calories consumed from food and drinks.
Calories Out: Calories burned through physical activity, digestion, and basic body functions.
Generally, how these two balance out determines whether your body weight goes up, down, or stays stable:
Equal In and Out → Weight maintenance
More In than Out → Weight gain
More Out than In → Weight loss
How We Expend Energy
Throughout the day, you use energy for everything from physical activity to simply keeping your body alive and functioning. The total amount of calories you burn each day is called your total daily energy expenditure (TDEE).
There are three main ways we expend energy:
Basal Metabolic Rate (BMR)
Accounts for 60–70% of daily energy usage.
Covers essential bodily functions like breathing, circulation, and organ function.
Thermic Effect of Food (TEF)
About 8–10% of daily energy usage.
The energy required to digest, absorb, and metabolize food.
Activity Thermogenesis
Calories burned through movement, anything from walking to weight lifting.
Factors That Influence Energy Balance
Metabolism Is Adaptive
Your body adjusts to changes in diet and activity. For example, when you lose weight, your metabolic rate often slows down, making weight loss more challenging. This is called metabolic adaptation. .
Not All Calories Are Absorbed Equally
A slice of pizza versus a fruit and protein smoothie may both contain ~180 calories, but your body processes them differently:
Pizza: Highly digestible, low in fiber, and has little satiety.
Protein Smoothie: Takes longer to digest, high in fiber, and protein keeps you fuller longer.
Calories Influence Hormones and Appetite
Different foods affect hormones that regulate hunger and fat storage:
Refined carbs can spike insulin, leading to energy crashes and increased hunger.
Protein and fiber help regulate appetite hormones, promoting satiety.
Calculators Are Just Estimates
Online calorie calculators and trackers provide rough estimates of your BMR, but they can’t account for individual differences like genetics, gut microbiome, stress, sleep, or hormone levels.
Practical Ways to Improve Energy Balance
Focus on food quality, not just calories. Whole foods rich in protein and fiber keep you fuller longer and require more energy to digest.
Prioritize strength training. Building muscle increases your basal metabolic rate, helping you burn more calories at rest.
Move more outside the gym. Take the stairs, walk after meals, stand instead of sit, small habits add up.
Listen to your body. Pay attention to hunger, energy levels, and cravings instead of relying solely on calculators.
Key Takeaways
No matter what your goal is with your energy balance it's good to focus on:
Eating whole, nutrient-dense foods.
Staying active daily.
Building and maintaining muscle.
Paying attention to how your body feels
Look at these factors, see if your balance is positive, negative, or neutral, and modify as needed to meet your goals.
Sources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC6003580/
https://blog.nasm.org/a-guide-to-energy-balance
This Week At Altitude
Monday
Strength format today has seated overhead presses and pull ups, followed by 2x8 min blocks of conditioning work with echo bike/gorilla row and sled push + core work.
Tuesday
Ski Conditioning session 3 - power endurance and durability
Wednesday
Stamina - 36 minutes of steady movement with a blend of isometrics, core, and unilateral strength work for balance.
Thursday
Ski Conditioning session 4 - sport specific strength
Friday
Strength superset format has deadlifts and DB bench presses followed by 15 minutes of carries, pulls, and rowing for a complimentary conditioning piece.
This Week At Altitude
Monday
Strength to start this week with an upper body push / pull combo. DB Arnold presses and pull-ups first, followed by full body conditioning with landmine rotational clean and press, carries, sled pushes, and biking,
Tuesday
Ski Conditioning - power endurance and durability work.
Wednesday
Stamina session has a blend of sideboards, rowing, and unilateral strength movements and one segment of power endurance included.
Thursday
Ski conditioning - sport specific strength and conditioning work.
Friday
Strength today has deadlifts and incline DB bench, followed by conditioning with a 20 min EMOM.
This Week At Altitude
Monday
We start this week off with interval weight training. Part 1 is push press and rowing, part 2 is KB swing and shuttle sprint. Part 3 is our upper back work with rows, prone plate passes, and hanging leg raises.
Tuesday
Strength today has the back squat + ring row combo, followed by conditioning with 16 min consistent work including ski ergs, sleds, and uneven carries.
Wednesday
Stamina today with a blend of some strength movements and core work into the steady state rowing and biking. We also have been including a power endurance circuit that today is lower body focused.
Thursday
Bench press and walking lunges for strength. Conditioning is split into 2 x 8 min segments with full body movements and ergs.
Friday
The last workout of this barbell phase has deadlifts and push ups followed by conditioning with a momentum building theme.
Why Strength Matters For Skiing
The Demands of Skiing
To ski efficiently and safely, your body must be able to:
Maintain full-body tension and have high muscular endurance
Generate force, especially lateral force
Sustain that force over time
Hold isometric control of your core against the force generated from turns
If any of these areas are weak, you’ll fatigue faster, your technique will break down, and your risk of injury will rise.
Why Your Core Is the Key Player
Your core is the link between your upper and lower body. Every time you ski, constant pressure from your skis into the ground generates force that must transfer efficiently through your trunk. Strong legs alone won’t help you sustain a long day of skiing if your core can’t support and direct that force.
Each change of direction, quick adjustment to uneven terrain, and forceful turns depends on your core’s stability. The stronger and more resilient your core is, the smoother, more powerful, and more controlled your skiing will feel.
What the Research Shows
Research confirms that strength training significantly enhances skiing performance. In a two-year study of adolescent skiers, combining skiing with structured strength training resulted in:
Increased leg muscle mass and strength
Improved jump height and power output
Higher bone density in the lower spine (L2–L4)
Reduced fat mass in the legs
Greater overall athletic performance compared to sedentary participants
How Strength Gains Translate to the Slopes
Better stability on bumpy terrain as your body can absorb and distribute force more effectively
Lower injury risk from stronger muscles, joints, and connective tissue
Smoother exits from turns thanks to improved core control
Longer runs since your muscles resist fatigue more effectively
With all the benefits strength training can offer to your skiing performance it's important to take time this preseason and hit the weights. Try for at least two days a week, manage your recovery with rest and protein. Join us for an 8-week Ski Conditioning Program this fall to focus on getting yourself ready for the upcoming season!