In-Season Three-to-Five Strength Maintenance
In-season strength maintenance framework for skiing fight-camp: 3–5 days/wk, 3–5 exercises, 3–5 sets x 3–5 reps, 3–5 min rest, at ~85% 1RM, never to failure.
Assembled by Cited from Andy Galpin's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
3-
In a protocol
In-season strength maintenance: 3–5 days/week, 3–5 exercises, 3–5 sets of 3–5 reps with 3–5 minutes rest, at ~85% 1RM but never to failure.
“three to five days per week...three to five reps
TT▶ 5:00:30Dosage3–5 x 3–5 x 3–5 at ~85% 1RMCaveatsDon't drift to medium intensityCertaintyexplicitstrong endorsementThe 3-5 framework itself -
Organic (prompted) In a protocol
For people with low-back compression sensitivity, replace bilateral squats/deadlifts with single-leg movements: leg press, step-ups, rear-foot-elevated split squats, sled push.
“split stance tend to be better
TT▶ 4:50:40CertaintyexplicitrecommendationUse single-leg / split-stance lower-body movements given Tim's low back compression sensitivity -
Organic (prompted) In a protocol
For chronic low-back guarding, isolate glutes and hamstrings on machines (leg curl, banded glute work) to retrain firing without recruiting spinal erectors.
“leg extension on a leg extension machine leg curl
TT▶ 5:12:30CertaintyexplicitrecommendationIsolated hamstring/glute machine work to retrain firing without recruiting spinal erectors
How this protocol has evolved
Galpin tailored the standard 3-5 framework to Tim by substituting bilateral squats/deadlifts with split-stance/single-leg movements and adding isolation work for chronic low-back guarding.