Rask Training Program

KASK RASK Training Program

THE KASK RASK

TRAINING PROGRAMAs 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

DISCLAIMER: 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

PHOTOGRAPHY: Johan Wildhagen //Palookaville.no.

Straight arms. Knees over toes. As low as you can.

Keep a solid body position. Knees over toes.

Stupid frog 1.1

Reversed hill frog 1.2

Muscle Activity

Muscle Activity

CIRCUITCircuit 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.

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

1

Deep single leg jump uphill. Push off with the front foot. Land on the other foot.Fingers should touch the ground on each jump.

Keep control of your core muscles (avoid arching your back). Go hard.

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

Borzov 1.4

Burpees 1.5

Shuffle jumps 1.3

Muscle Activity

Muscle Activity

Muscle Activity

All out. Go fast!

Sprint 1.6 Muscle Activity

CIRCUITCircuit 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.

EQUIPMENT: Rock, uphill & flat area




2Find a rock and rotate over your front leg. Keep the rock in front of your chest all the time.

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.

Croc rock walk 2.1

Single leg side hops 2.2

Muscle Activity

Muscle Activity

Knees over toes

Hill frog 2.3 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.

The knee should have a 90° angle and be directly over the ankle. Push off with the front foot. Fingers should touch the ground on each jump.

Up and over 2.4

Telemark jumps 2.5

Muscle Activity

Muscle Activity

Walk on all fours as low as you can. Use your core muscles to stabilize your trunk.

Dragon walk 2.6 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.

EQUIPMENT: Rock, stick & flat area




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.

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).

Rite 3.1

Walk the plank 3.2

Muscle Activity

Muscle Activity

3

Keep your back straight at all timesKnees over toes

Rock snatch 3.3 Muscle Activity

Hold a stick between your hands. Keep control with the core muscles. Stay in balance.

Alternate high knee lift. Maintain a stabilized, and high hip position.

Special Jack 3.4

Reversed plank 3.5

Muscle Activity

Muscle Activity

Keep the rock in front of your chest. Balance on your ass (avoid arching your back).

Single leg. Thrust your hip up hold for one second in the top position.Barely touch the ground in low position.

Rock torque 3.6

Hip thrust 3.7

Muscle Activity

Muscle Activity

RUNNINGKEY POINTS FOR KASK RASK RUNNING

• Landing the foot close to your center of mass

• Land on the ball of your foot

• Relaxed shoulders with arm swing in forward direction

• Keep an upright proud position

Intensity zone 1 = I-1Intensity zone 2 = I-2Intensity zone 3 = I-3

4Gasp for air when you speak speed

• Steady pace 30 min. 2 min recovery. Interval 10 x 45 sec running/15 sec rest. Total time: 42 min

• Interval 6 x 4 min. 4 min run (In-2) with 4 min recovery run (I-1). Total time: 48 min

• Interval 6 x 6 min with 2 min easy running recovery. Total time: 46 min

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

Intensity zone 1 (I-1)



TECHNICAL INSTRUCTIONS Chit chat speed

• Long run from 45 min to ∞ hrs

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

Documents

Rask Training Program