O’Cup Yearly Training Plan

Late April through early May (3 weeks) Rest, Recovery & Reflection Phase

Reduced physical intensity – time for reflection and planning

Aerobic play and flexibility 2 – 3 times each week – mountain/road bike – yoga – stretching

May through August  – General Prep Phase

Dryland, multi-sport training 3-4 each week – stamina, agility, coordination, flexibility & speed

Activities include biking, running, soccer, rugby, tennis, swimming, sailing, agility & speed circuits

Indoor Ski Slope – 1 hour each week X 10 – 14 weeks

August – first on snow camp – Chile summer ski camp – 8 days on snow – technical free ski focus/drill courses

September through December – Ski Specific Prep Phase

Dryland – ski specific training 3 – 4 times each week – addition of ski specific strength and power circuits

Indoor Ski Slope – 1 hour each week 6 – 8 weeks

November – second on snow camp – Colorado fall camp – 6 days on snow – SL/GS drill courses

December – third on snow camp – Jay Peak – 6 days on snow – SL/GS courses

December through April – Competition Season Phase

Dryland – 3 times each week – stamina & strength maintenance & flexibility

On snow 3 – 4 days each week X 15 weeks – 45 – 60 days on snow

This program would consist of 65 to 80 days on snow for the YTP