This summer we have 500 athletes following ELITEAM’s new “Dig Deep” Online Summer Training Program. With so many athletes working hard, striving to reach their goals and dreaming of the podium, we thought it fitting to give them a look behind the curtains to see what it takes to make it. Our “Summer Training Series” continues with a feature on an ELITEAM Alum recently named to the US Ski Team, Jimmy Krupka.
Jimmy will be traveling and training with the B Team this year. He generously took the time to document one full day of workouts, nutrition and mental skills training to share with us. What does a typical day look like for a top level athlete? Read on to experience “a day in the life” of a top athlete pursuing his dreams.
A Day in the Life…
From 7:00am to 10:30pm, Jimmy takes us through a double workout day. From supersets to stretching, teammates to technique, he gives us a running commentary on his training day. It won’t take long for you to see he’s a smart, dedicated athlete, and knows how to dig deep… and enjoys it!
Double Workout Day
7:00am Wake up: Decent night of sleep. Back felt a little stiff, so used a foam roller for a few minutes to loosen up before going to gym.
8:00am Morning Speed Strength workout:
First, general dynamic stretches, focusing on whatever is tight. Then, 2 rounds:
– 10 plate squat to overhead presses
– 10 plate rotations
– 10 pushups
– 40 jump ropes
2 rounds, with bar:
– 5 RDLS
– 5 bent-over rows
– 5 muscle clean
– 5 squats
– 5 overhead presses
(Note: this is just the “Warmup.” I felt out-of-breath and not very strong, starting out. But by having the warmup be this long and tough, by the end of it, I was ready to go, and feeling way better).
– 5 x 3 muscle cleans
– 5 x 3 jumps to box from sitting (bodyweight)
(Note: it is especially important to be perfect when doing explosive exercises. You will only improve if you have maximum intention on every rep. I’m not as explosive as my teammates, and while it was tempting to use the same weight as them, I decided to do a few pounds less and make sure that my movements were explosive and perfect).
– 5 x 6 (each leg) total front foot elevated (~6”) lunge w/ bar – 5 x 6 total split stance jumps (bodyweight)
(Note: I wasn’t breathing very hard, and I wanted to just hammer through this set. But in explosive, low-rep workouts, it’s important to give yourself a lot of rest time in between exercises—science tells us this allows for maximum gains).
4 x 12 (each leg) pistol squats on box (bodyweight, or holding out a plate) (Note: I try to work smoothly and non-stop (as opposed to doing a few reps, resting, then resuming). Do you stop mid-race run for a break? In my skiing, I’m working on being more fluid, smooth and consistent from turn to turn—so I worked on the same thing in these squats).
10:00am Post-workout: before sitting down for a bit to rest and refuel, I make sure to stretch a little bit. Static stretching is most effective right after a workout when your muscles are warm. I have a few hip stretches that I’m working on right now.
3:00pm Bike intervals:
– 30 min A1 (aka, riding at a good pace but still able to talk/have a conversation)
– For warmup, during those 30 min: 4 x 30sec riding moderately hard – Then, 6 rounds:
– 15 sec all-out 100% standing sprints
– 4 min A1 riding – 10-30 min A1
(Note: Like the morning workout, it’s got to be 100% on every pedal stroke. If I had a mental lapse and pedaled for 2 seconds at 95%, I would add an extra two seconds to the end of the sprint. I absolutely love this workout. This time, I had a teammate to race against. But last week, when I didn’t have someone with me, so I simply imagined chasing someone ahead of me).
4:30pm Post-workout: Here, I do my full foam roller/stretching/mobility routine. It usually takes me 45 min, and I don’t find it very exciting. But it’s got to be done, every single day, to keep me loose (so I can get in the positions I want to when I’m skiing) and help prevent injuries (I’ve done this everyday for the past 6 or 7 years and never had a major injury…could be a coincidence). Anyway, I put on some YouTube to pass the time. I roll out my whole lower body and my upper back. Then stretch everything I know how, then do a few mobility exercises for my hips and back. I spend more time on places that are tighter or more sore.
10:30pm (sharp) in bed: I’ll talk about sleep further down.
Overall thoughts on Summer Workouts:
What are your physical goals this summer?
I’ve got two specific goals. One, increase hip mobility. In my skiing, I’m working on keeping my hips higher and more forward, but my mobility limits me in this. Two, I gained 15 pounds this spring (the better to compete on flats against World Cuppers), and I need to get my body used to it. This involves an emphasis on strength and power.
Thoughts on how best to approach summer training.
I know that a very diverse group of people are reading this. My advice to anyone training this summer is to focus on fitness—just accumulate a ton of volume biking, hiking, etc. Throw in some intervals if you want. But increasing fitness will allow you to train harder and longer on snow. Secondly, focus on the the posterior chain (aka glutes, hamstrings, calves, back)—both in mobility and strength. These muscles are the most important in skiing, and paying attention to them is vital for injury prevention (and back pain prevention).
What is one of your favorite workouts?
Anything that relates to a ski race. 1:30-2 min of biking, obstacle course, balance course, hill sprints, I’m in. I like to see how hard I can push (hint: you can always go harder or be better)
How many hours of sleep do you get each night?
8 hours seems to be my magic number. But I’m 21. Two years ago, I couldn’t function on less than 9:15. It’s a highly personal thing, and it changes depending on how much you’ve done that day. The most important things is routine—going to bed and waking up at similar times each day.
A huge thank you to Jimmy for opening his Training Journal to all of us, and for sharing the lessons learned on his ski racing journey so far. Good luck this season Jimmy! We’ll be cheering for you!
Follow Jimmy’s adventures, training and progress on Instagram @jimmy_who_.