Jackie Wright – Get ready, get set for winter sports | SkyHiNews.com

Jackie Wright – Get ready, get set for winter sports

Jackie Wright / The Fitness Trail
Grand County, CO Colorado

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

Abs/Core –

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

Jack Knife

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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