BIG MOUNTAIN

Athletes in the Big Mountain Travel Program are introduced to mountaineering concepts such as snow safety, backcountry travel and avalanche awareness, as well as Big Mountain competition strategy and execution for performance success.

Big Mountain Staff

Alden Carter, National Comp Team Head Coach

 

Banks Gilberti, X Team Head Coach

 

Conor Davis, Big Mountain Program Coordinator

NATIONAL COMP TEAM

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Program: Big Mountain

Team: National Comp Team

Tuition: $5,000

Ages: 15-18

Head coach: Alden Carter

Athlete-to-coach ratio: 6:1

Bonus Summer Air Barn: 7/9/19-8/15/19

Air Barn and conditioning sessions and hikes four days a week.

Fall Dryland: 9/4/19-11/23/19

Air Barn and Conditioning sessions and hikes three days a week.

On-Snow: 12/4/19-4/12/20

On-snow training five days a week. Select Air Barn and Strength training will be utilized, as well as specific off-resort training opportunities. Off-resort sessions require third party guide services and are subject to an additional fee.

Overview:
SVSEF’s National Big Mountain Team is geared toward top-level skiers and riders who have a desire to dominate the junior IFSA competition environment. Athletes will travel to compete at 4-6 IFSA qualifying events to earn points. Athletes on this team should have the desire to work hard in order to qualify and compete at the North American Championships as well as World Junior Championship events. This team will focus training based heavily on the judged criteria for IFSA competitions. Athletes will learn how to compete effectively, and safely. Athletes on this team will also develop their snow safety, backcountry travel and avalanche awareness skills when training at home.

Requirements:

This team does not have an “Open Registration.” Athletes will be selected based off their history with SVSEF. Athletes new to the Big Mountain program must submit a ski resume (one page detailing ski and competition history (# years skiing, along with types of competition and results). If available, the athlete should also provide a season edit demonstrating his or her skiing competency and skills. Please submit all resume materials to:

Conor Davis

cdavis@svsef.org

208.721.8084

Equipment:
Big Mountain team members will be required to own avalanche safety equipment.This equipment will be required for all training sessions, both on Bald Mountain and for off-resort opportunities. Equipment use and education will be provided for general gear: backpack, avalanche transceiver, metal snow shovel, probe and slope meter.

License Requirements: U.S. Ski & Snowboard general license, IFSA competitor’s license

Competition:

SVSEF Big Mountain will only support specific competitions with staff. Athletes who would like to chase points and compete at an unsupported event must choose to do so on their own.

There are rumors that the IFSA will be moving towards a “tiered” style competition format going into the 20/21 season, which indicates a ‘clearer path’ for advancement. SVSEF is patiently waiting for this concept to be implemented.

Athletes will compete in 2-3 Regional IFSA competitions ($500 deposit/trip).

Athletes will compete in 2-3 National IFSA competitions ($700 deposit/trip).

Based on season results, athletes may compete at the IFSA North American Championships and/or World Junior Championships.

X TEAM

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Program: Big Mountain

Team: X

Tuition: $4,400

Ages: 15-18

Head coach: Banks Gilberti

Athlete-to-coach ratio: 6:1

Bonus Summer Air Barn: 7/9/19-8/15/19

Air Barn and Conditioning sessions and hikes four days a week.

Fall Dryland: 9/4/19-11/23/19

Air Barn and Conditioning sessions and hikes three days a week.

On-Snow: 12/5/19-3/29/20

On-snow training four days a week. Select Air Barn training will be utilized, as well as specific off-resort training opportunities. Off-resort sessions require third party guide services and are subject to an additional fee.

Overview: The X Team is geared toward skiers and riders who have a desire to learn more about big mountain skiing and get more experience in a backcountry environment. The X Team will compete closer to home and will have a much more relaxed competition schedule compared to the National team as the ideal focus will be on skills in big mountain/backcountry terrain. Athletes will be introduced to mountaineering concepts such as snow safety, backcountry travel and avalanche awareness. Having a well-rounded curriculum will be paramount for this program. We will utilize many aspects from a variety of programs offered by SVSEF to help create the most versatile skiers possible.

Requirements: Big Mountain team members will be required to own avalanche safety equipment. This equipment will be required for all training sessions, both on Bald Mountain and for off-resort opportunities. Equipment use and education will be provided for general gear: pack, avalanche transceiver, snow shovel, probe and slope meter

License Requirements: U.S. Ski & Snowboard general license, IFSA competitor’s license

Competition:

Athletes will compete in 2-3 Regional IFSA competitions ($500 deposit/trip).

Athletes may travel with the National Comp Team and compete at National IFSA competitions for an additional coaching fee ($150 fee/trip), on top of the total trip cost ($700 deposit).

UPDATES: NATIONAL COMP TEAM

UPDATES: X TEAM

At Home Spring Training Program: WEEK 1

Day 1 (Monday):

Warmup: Knee Hug-Lunge 4x (2x each way), Quad T’s 4x (2x each way), Ankle Tugs 4x (2x each way), Spiderman’s 4x (2x each way), Sumo Squat & Pivot 4x (2x each way), Scoops 4x (2x each way), Walking Kicks 4x (2x each way), Side Lunge 4x (2x each way), Cobra-Inchworm 2x

CONDITIONING SESSION:

  • Sprint-Interval-Training (SIT)
  • Sprint x10 seconds maximally
  • REST x 3:00 minutes 
  • Repeat x4 times 
  • After x4 repeats of 10s sprint/3:00min rest, then REST 4:00 = 1 Set
  • Perform 1 Sets

POST SESSION

Stick’N’Towel Stretch Series 3x10seconds 

(perform feet wide stretch & feet together stretch w/partner if possible; use towel/broom in place of PVC if needed)

Day 2 (Tuesday):

Warmup: Knee Hug-Lunge 4x (2x each way), Quad T’s 4x (2x each way), Ankle Tugs 4x (2x each way), Spiderman’s 4x (2x each way), Sumo Squat & Pivot 4x (2x each way), Scoops 4x (2x each way), Walking Kicks 4x (2x each way), Side Lunge 4x (2x each way), Cobra-Inchworm 2x

LIFTING SESSION:

  • Singe Leg Eccentric Squats 3x8
    • (go slow on the way down; 5 second descent; use something for balance if needed)
  • Singe Leg RDL’s 3x12
    • (remember keep Pelvis level! Down knee can be bent slightly)
  • Split Squat (per leg) 3x8
    • (staggered stance w/back heel against a wall split squat)
  • Single Leg Hip Lifts 3x12
    • (lay on ground w/tennis ball in crease of hip; drive opposite heel into the ground squeezing glutes/hamstrings)
  • Pushups 3x10
    • (go slow on the way down; 5 second descent; touch chest to ground)
  • Chinup Holds 3x5
    • (use box to jump up to get chin over bar, hold chin above bar for 5 seconds then descend slowly for 5 seconds to full hang position w/arms fully straight = 1 rep)

CORE WORK:

  • Front Plank 3x60seconds
    • (Perform front plank w/body in level position for 60 seconds; to make more difficult put elbows up near forehead in front of you)
  • Bear Walks 3x10meters
    • (simply walk on your hands/toes like a bear; keeping hips slightly above head; minimize sway of body; trying to stay tight/stable in your walk)
  • Straight Leg Situp 3x15
    • (legs straight; hinge at hip keeping lumbar spine straight and perform situp; use arms by “throwing” them up as you situp for aid if needed)

SPEED WORK

10yd Sprint 10x

(mark out 10yds of grass; sprint maximally as hard as you can for 10yds = 1 repetitions, take plenty of time between reps to catch breath/slow heart rate, the goal here is to develop maximal explosive speed NOT conditioning)

POST SESSION

  • Stick’N’Towel Stretch Series 3x10seconds 
    • (perform feet wide stretch & feet together stretch w/partner if possible; use towel/broom in place of PVC if needed)

Day 3 (Wednesday)

Warmup: Knee Hug-Lunge 4x (2x each way), Quad T’s 4x (2x each way), Ankle Tugs 4x (2x each way), Spiderman’s 4x (2x each way), Sumo Squat & Pivot 4x (2x each way), Scoops 4x (2x each way), Walking Kicks 4x (2x each way), Side Lunge 4x (2x each way), Cobra-Inchworm 2x

CONDITIONING SESSION:

  • Tempo Runs 
    • (Improve running technique, build work capacity) (DON’T FULL SPRINT THESE)
  • Run 100yds at 70-80%
    • (find 100 yard distance or football field and run along sideline from goal line to goal line at 70-80% of your top speed. FOCUS on running TALL, leaning FORWARD, and pumping your ARMS with great arm action)
  • REST 45 -60seconds
    • (while walking across endzone to other sideline and run back in opposite direction along other sideline = 1 “set”
  • Perform 6x Tempo Runs (Down =1, back opposite direction = 2, etc)

POST SESSION

Stick’N’Towel Stretch Series 3x10seconds (perform feet wide stretch & feet together stretch 

w/partner if possible; use towel/broom in place of PVC if needed)

Day 4 (Thursday):

Warmup: Knee Hug-Lunge 4x (2x each way), Quad T’s 4x (2x each way), Ankle Tugs 4x (2x each way), Spiderman’s 4x (2x each way), Sumo Squat & Pivot 4x (2x each way), Scoops 4x (2x each way), Walking Kicks 4x (2x each way), Side Lunge 4x (2x each way), Cobra-Inchworm 2x

LIFTING SESSION:

  • Rear Foot Elevated Split Squat (RFESS) 3x8 per leg
    • (hold 8lb dumbbell like a goblet and perform RFESS w/rear foot elevated on box/chair; make sure to start in the bottom position w/knee on the ground, rear foot elevated, front foot out in front; simply stand up from that position and return to kneel to constitute 1 repetition)
  • Bench Glute March 3x12 per leg
  • Bodyweight Lateral Lunge 3x5 per side
  • Kneeling Bottoms Up DB Press 3x10
    • (hold 8lb dumbbell from the bottom like a torch; perform half kneeling shoulder press; if right knee is down DB is in right hand; focus on controlling the balance on the DB and keeping core tight)
  • Pullups 3x10
    • (hands wide w/palms away from you)

CORE WORK:

POST SESSION

  • Stick’N’Towel Stretch Series 3x10seconds 
    • (perform feet wide stretch & feet together stretch w/partner if possible; use towel/broom in place of PVC if needed)

Day 5 (Friday)

Warmup: Knee Hug-Lunge 4x (2x each way), Quad T’s 4x (2x each way), Ankle Tugs 4x (2x each way), Spiderman’s 4x (2x each way), Sumo Squat & Pivot 4x (2x each way), Scoops 4x (2x each way), Walking Kicks 4x (2x each way), Side Lunge 4x (2x each way), Cobra-Inchworm 2x

CONDITIONING SESSION:

  • Tempo Runs (Improve running technique, build work capacity) 
    • (DON’T FULL SPRINT THESE)
  • Run 100yds at 70-80%
    • (find 100 yard distance or football field and run along sideline from goal line to goal line at 70-80% of your top speed. FOCUS on running TALL, leaning FORWARD, and pumping your ARMS with great arm action)
  • REST 45 -60seconds
    • (while walking across endzone to other sideline and run back in opposite direction along other sideline = 1 “set”
  • Perform 6x Tempo Runs (Down =1, back opposite direction = 2, etc)

POST SESSION

Stick’N’Towel Stretch Series 3x10seconds (perform feet wide stretch & feet together stretch 

w/partner if possible; use towel/broom in place of PVC if needed)

Day 6 (Saturday)

Yoga for skiers –  https://www.youtube.com/watch?v=n-KEDUgTxMk

Day 7 (Sunday)

Yoga for skiers –  https://www.youtube.com/watch?v=ILiLO0Q6qFo