KASK RASK Training Program
THE KASK RASK TRAINING PROGRAM As professional skiers we know that training is essential to competing at the highest level and getting the best out of mountains all over the globe. Ultimately the better prepared you are the better your experience will be. Training is essential to performance and we wanted to make our and your summer activities better and more enjoyable by developing a range true to our design DNA and �Live a Little!� philosophy. The Rask range is the result and embodies our commitment to produce equipment based on high performance, function and style.
Kaj & Sverre Kask of Sweden assumes no liability over injuries incurred in connection with the exercises. Before starting any exercise programme, it is important to consult your doctor to confirm that you are fit for exercise DISCLAIMER:
PHOTOGRAPHY:
Johan Wildhagen //Palookaville.no.
1
Stupid frog 1.1 Muscle Activity
CIRCUIT
Circuit 1 contains 6 exercises. Select your level below then follow the exercises as shown in the programme. We recommend 3 to 5 circuits. Warm up for 15 minutes before starting the programme.
Straight arms. Knees over toes. As low as you can.
Reversed hill frog 1.2 Muscle Activity
EQUIPMENT: Uphill & flat area
Interval BEGINNER 30 sec activity / 30 sec recovery. 3 min recovery between each circuit INTERMEDIATE 40 sec activity / 20 sec recovery. 3 min recovery between each circuit PRO 60 sec activity / 30 sec recovery. 3 min recovery between each circuit Keep a solid body position. Knees over toes.
Borzov 1.4 Muscle Activity
Deep single leg jump uphill. Push off with the front foot. Land on the other foot. Fingers should touch the ground on each jump.
Burpees 1.5 Muscle Activity
Shuffle jumps 1.3 Draw 2 lines 2 meter apart. Push off with the outside of your foot and shuffle between the lines. Ensure the outside of the hand touches the outside of the ankle between shuffles
Muscle Activity
Keep control of your core muscles (avoid arching your back). Go hard.
Sprint 1.6 All out. Go fast!
Muscle Activity
CIRCUIT
2
Circuit 2 contains 6 exercises. Select your level below then follow the exercises as shown in the programme. We recommend 3 to 5 circuits. Warm up for 15 minutes before starting the programme.
Croc rock walk 2.1 Muscle Activity
Find a rock and rotate over your front leg. Keep the rock in front of your chest all the time.
Single leg side hops 2.2
EQUIPMENT: Rock, uphill & flat area
Muscle Activity
Interval BEGINNER 30 sec activity / 30 sec recovery. 3 min recovery between each circuit INTERMEDIATE 40 sec activity / 20 sec recovery. 3 min recovery between each circuit PRO 60 sec activity / 30 sec recovery. 3 min recovery between each circuit Jump to the right on your left foot for half the interval, then jump to the left on your right foot for the second half of the interval Stay in balance with knees over toes in each landing. Keep a solid body position.
Up and over 2.4 Muscle Activity
Wide stance. Start with the rock below your knee. Lift it over your head and down below the other knee. Keep your back straight at all times.
Telemark jumps 2.5 Muscle Activity
Hill frog 2.3
Muscle Activity
Knees over toes The knee should have a 90째 angle and be directly over the ankle. Push off with the front foot. Fingers should touch the ground on each jump.
Dragon walk 2.6 Walk on all fours as low as you can. Use your core muscles to stabilize your trunk.
Muscle Activity
3
Rite 3.1 Muscle Activity
HARD CORE KASK CORE!
This circuit contains 7 exercises. Select your level below then follow the exercises as shown in the programme. We recommend 3 to 5 circuits. Warm up for 15 minutes before starting the programme.
Push up your hips and look back. Hold the top position for a second or two, every muscle should now be rock hard. Lower to start position, keeping your ass off the ground.
Walk the plank 3.2 EQUIPMENT: Rock, stick & flat area
Muscle Activity
Interval BEGINNER 20 sec activity / 10 sec recovery. 2 min recovery between each circuit INTERMEDIATE 30 sec activity / 10 sec recovery. 2 min recovery between each circuit PRO 40 sec activity / 10 sec recovery. 2 min recovery between each circuit Start in push up position then walk with your hands forward as far as you can then walk back. Keep control of your core muscles (avoid arching your back).
Special Jack 3.4 Muscle Activity
Hold a stick between your hands. Keep control with the core muscles. Stay in balance.
Reversed plank 3.5 Muscle Activity
Rock snatch 3.3 Keep your back straight at all times Knees over toes
Muscle Activity Alternate high knee lift. Maintain a stabilized, and high hip position.
Rock torque 3.6 Muscle Activity
Keep the rock in front of your chest. Balance on your ass (avoid arching your back).
Hip thrust 3.7 Muscle Activity
Single leg. Thrust your hip up hold for one second in the top position. Barely touch the ground in low position.
RUNNING
TECHNICAL INSTRUCTIONS
KEY POINTS FOR KASK RASK RUNNING
4
Intensity zone 1 (I-1) Chit chat speed • Long run from 45 min to ∞ hrs
Intensity zone 2 (I-2)
• Landing the foot close to your center of mass
Gasp for air when you speak speed
• Land on the ball of your foot
• Steady pace 30 min. 2 min recovery. Interval 10 x 45 sec running/15 sec rest. Total time: 42 min
• Relaxed shoulders with arm swing in forward direction
• Interval 6 x 6 min with 2 min easy running recovery. Total time: 46 min
• Interval 6 x 4 min. 4 min run (In-2) with 4 min recovery run (I-1). Total time: 48 min
• Keep an upright proud position Intensity zone 3 (I-3)
Intensity zone 1 = I-1 Intensity zone 2 = I-2 Intensity zone 3 = I-3
Don’t want to talk speed • Interval 20 min (I-1). 20 min (I-2). 10 min (I-3). Total time: 50 min • Interval 16 x 2 min. 1 min recovery walk. Total time: 47 min • Interval 1 min - 2 min - 3 min - 4 min - 5 min - 6 min - 5 min - 4 min - 3 min - 2 min -1 min. Recovery walk half of the time on the last interval (1 min run, 30 sec rest). Total time: 54min
Training is essential to performance and we wanted to make our and your summer activities better and more enjoyable by developing a range true to our Positive Energy Design and “Live a little� philosophy. Enjoy the Kask Rask training program.
Kaj & Sverre
www.kaskofsweden.com