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OZONESKI FIT

USERS GUIDE

1 WORKOUT

  • 4 drills  (or 2x4)

  • 3 series

  • 15 -40 minutes

1  WEEK

  • min. 3 workouts

  • ideal: daily 1 workout

  • for resolved: daily 2-3 workouts

1 CYCLE

  • 36 workouts (5-12 weeks)

  • ​In the basic workout programs, the exercises are built on each other, so you start with the easier ones and learn how to perform them correctly.
    By the time the more complex or difficult exercises come, then you already know their simple versions.

    With precise execution, those programs can be a tough challenge for those just getting into these workouts.

    If you are just starting the OzoneSki Fit workouts, be sure to start with one of the base versions!

  • If you have less time, choose the weekly three-session version. This means you only have to find time for three 15- 20-minute workouts per week.
    Of course, we can expect less results from less work, but it still means a lot more than doing nothing or jogging sometimes.
    At the same time, it is a kind of "showroom" for reviewing workouts.

  • If you can find a quarter of an hour every day (e.g., in the morning, after getting up), starting with the everyday version is better.

    You can practice each drill several times. This will help you get to know and learn them more profoundly, and their effect will be much better.

    Daily frequency of workouts also changes your attitude towards sports.

  • In the advanced versions, simpler and more complex forms of each exercise are mixed. Complex drills are more challenging. At the same time, it is worth regularly returning to their simpler versions because they help you notice the aspects of a more precise movement quality.

    It is only worth choosing an advanced version if you have already completed at least one base program!

  • The 3x4 sessions are a kind of maintenance workouts.
    They will maintain the mobility and skills you have acquired, and your skills will even improve. 


    Use it, or lose it! 
    15-20 minutes a day with the advanced version to keep up or even improve.

  • The eight sessions can also be done in a 2x4 structure: You complete the first four tasks in three series, then the other four.
    With daily frequency, we can achieve observable results: we will be more mobile and skilled, our posture will be more compact, and when combined with proper nutrition, it can also have a positive effect on our body weight.

1.

First, use the buttons on the left to select a training program.

The color of the cards will indicate which program you are currently in.

SELECT
A WORKOUT PROGRAM

BASE 3/WEEK

2.

You can directly search for your training (e.g. the second training of the fourth week).

SELECT THE WORKOUT
 

2.

First, select the week, then the day within the week (e.g., the fourth workout of the third week).

SELECT THE WEEK AND THE DAY

BASE 7/WEEK
ADV 4 DRILLS
ADV 8 DRILLS

ONE WORKOUT

A workout consists of four exercises (except the eight-exercise ADV workouts).

SERIES

Repeat the four exercises in three series during one workout.

THE DRILLS

  • EXERCISE CODE (e.g., PT11): Helps to search in the exercise library and refers to the exercise group.

  • REPS:  Repetitions you must do of an exercise.
    The / symbol means the left/right side for bilateral exercises.
    The dash shows the min-max values ​​from which you can choose.

  • TIMING: The timing of the phases. 
    1: Normal beat, approx. 1 sec.
    2. Slowly, with persistence (approx. 2 seconds).
    x: Explosively.

EXERCISE GROUPS

  • ACH: Anterior Chain)

  • B:  Back, Upper Body, Rotator Cuff

  • HS: Hip Stabilizers

  • PCH: Posterior Chain

  • PT: Pelvic Tilt, Pelvic Stability

  • SQ: Squat

RECOMMENDATIONS 

    • You'll be able to move the next day, too, because you won't have terrible muscle fever.

    • You gradually become involved in physical activity, and you don't even realize it as you move more and more fluently.

    • Perfect dryland training to prepare for the ski season.

    • Carry on with everything as usual. 
      You can use it as a complementary training to your usual workouts.
      These workouts develop movement coordination, awareness, and mobility in the first place.
      You can use OzonesSki Fit workouts in your warm-up, too.

    • If an exercise is easy, you can pay more attention to the proper movement quality.

    • A chain is only as strong as its weakest link.
      On the other hand, we get self-confidence and success from our strengths.
      Always prioritize what works the least!

    • Training should not be an appointment, but an everyday activity such as pouring a cup of tea.  

    • Accumulate better activation by doing exercises regularly to build up an automatic routine.

    • Quality is over quantity.

    • You can learn the correct movements if you are aware of the details.

    • If you are tired, the quality may erode, and you may imprint improper movement. If the quality of the design is compromised, stop earlier!

    • At the same time, training when you are tired can be effective if you perform the exercise with sufficient concentration and a good performance, overriding the fatigue.

    • Learning the proper form of the movements can be done with many repetitions and total focus.
      You can perform a task thirty or sixty times in one workout. Focus thirty or sixty times!

    • Choose one or two points for each task and observe them all the way through!
      It is worth watching each exercise in front of a mirror or projected from a phone onto a TV.

    • You will only own the result for which you have done the work yourself.
      Every day missed is a missed opportunity.

    • It is not enough to do a drill somehow; you have to do it properly.

    • Take your time to learn the drills!

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