Jackie Wright – Get ready, get set for winter sports
November 25, 2009
Fourth in a five-part series
The first three parts of this five-part series addressed the foundational components of a winter sports’ preparation program and the cardiovascular endurance component of the specific program. This week and next week, we will feature the muscular strength/endurance component, including plyometric training and the stretching/flexibility component. As always, consult your physician prior to beginning any exercise program.
Muscular Strength/Endurance Training Component
Perform this component in conjunction with the cardiovascular endurance component featured last week three-six weeks prior to participating in your winter sport of choice. Below are the general rules of thumb and generalities followed by the specifics.
Frequency – Perform this component two-three days per week. Permit 24-48 hours between muscular strength training days to enable the body to grow, rest and repair.
Intensity – Choose weight increments and other forms of external resistance which will cause you to reach momentary muscle failure by the final two repetitions of each set. Perform one-three sets of 8-12 repetitions of each exercise.
Time – Perform this component for 15-45 minutes. The timing will depend upon how many reps/sets you are performing that day.
Type – The exercises included in this program will focus upon increasing the muscular strength of all major muscle groups in the body which may also enhance your muscular endurance. There will be some plyometric skills included; however, modifications will be included if you are unable to perform plyometric skills.
Program Specifics – Lower Body
Choose two to three days per week, ideally, alternating. For example, choose Monday, Wednesday and Friday for a three-day schedule or Tuesday and Thursday for a two-day schedule.
Session Time: 15-45 minutes (All sessions begin following a 5-10 minute dynamic warm-up bringing your heart rate to the base of your target heart rate zone of 65% of MHR or a 2-3 RPE’s).
Session Content: Remember, 1-3 sets of 8-12 repetitions of each exercise-working toward momentary muscle failure, experiencing no pain, just fatigue, and never breaking form.
Lower Body –
Stationary Front Lunges – Dumbbells on shoulders or by sides
One leg squats with knee lifts – Medicine Ball
Supine Glute Bridge-Hip Extension-Roll Outs – Stability Ball
Knee Sticks – BOSU Balance Trainer*
Ski – Plyometric – 4-8 inch Bench/Step*
Glide -Gliding Discs – Lateral Motion Training*
*These exercises are included in the lower body segment; however, all three are intended to not only improve your lower body strength/endurance but also improve your coordination/balance/stability and anaerobic capacity
Upper Body –
Bench Press – Stability Ball – Dumbbells/Barbells
Standing High/Low Rows – Tubing
Triceps Dips – Bench
Biceps Curls – Dumbbells
Pushups – Full/Modified – Floor or Bench
Plank – Full/Modified
Stability Ball Roll Outs
Reverse Curls – 90 degree legs
Reverse Curls with Rotations – 90 degree legs
Medicine Ball V-Sit with Rotations
Stability Ball Bird Dog
Next week, and perhaps the one following, space depending, we will feature the performance description of each of the exercises listed as well as the cool-down, stretching/flexibility component of this program.
– Jackie Wright is 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
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