Get Ready for Ski Season
November 30, 2010
Last week we outlined the anaerobic training program focusing upon the cardiovascular anaerobic interval training segment of the ski preparation program and this week we will feature the muscular strength/endurance and skills/drills segment of the program. As always, prior to beginning any exercise program, please consult your physician.
This segment of the program concentrates on strengthening the majority of the major muscle groups utilized during skiing. Consistent strengthening of the major muscle groups of the body will also improve your muscular endurance within those muscle groups.
• Choose two-three, non-consecutive days per week to perform your muscular strength/endurance training. This can be in conjunction with the aerobic and anaerobic training segment of the program or by itself.
• Perform 1-3 sets of 8-12 repetitions of each of the listed exercises. If you would like a full exercise description, drop me an email and I would be happy to provide it to you.
• Where applicable, choose external resistances (i.e. dumbbells/resistive tubing, etc.) which will create momentary muscle failure within 8-12 repetitions. Take a 15-30 second active rest interval between sets.
•Follow the warm-up protocol from the previous two weeks.
Perform squats, lunges, hip abduction/adduction, hip extension, and plantar flexion (i.e. heel raises) exercises. Utilize a variety of positions, props, and equipment, such as squats from a step platform holding dumbbells, lunges from a BOSU Balance Trainer with a medicine ball, hip abduction/adduction from a multi-gym, hip extensions from a stability ball and heel raises from a Smith Machine.
Perform pull ups, chin ups, pushups, triceps dips, biceps curls, shoulder flexion/abduction/extension or variations on the theme with a variety of positions, props and equipment. Pull ups may be performed modified from a TRX Suspension Trainer or from an elevated bar on a Smith Machine as well as chin ups, pushups, biceps curls and shoulders can be isolated with dumbbells, resistive tubing or on a multi-gym.
Perform torso flexion/extension/rotations from a stability ball, mini balls, or BOSU Balance Trainer. Prone roll outs, pikes, lateral flexion and spinal extensions can all be performed on a stability ball or BOSU. Bicycles may be performed on the BOSU and pikes can also be performed from a TRX Suspension Trainer and with gliding discs.
• Twist/Rotations – BOSU Balance Trainer – Stand on top of the BOSU (both feet), and swivel the hips 90 degrees right and left keeping the shoulders square to the front.
• Double leg take off – BOSU Balance Trainer – From the floor in front of the BOSU, take off with both feet landing on top of the BOSU and then walk off. Repeat on both leads.
• Lateral Motion Training – Slide Board or gliding discs – Vary the sliding/gliding by adding knee lifts, hip abduction and modify the speeds.
Make certain to perform stretches for all major muscle groups following your program.
Combine the cardiovascular aerobic and anaerobic training, the muscular strength/endurance training, abdominals/core and skills/drills for a spectacular ski preparation program. Now, get out there and ski!
– Jackie Wright if the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She can be reached at her website at http://www.neversummerfitness.com, her email at NSFGL@comcast.net and her blog at http://www.skyhidailynews.com