(Reposted – time to get into shape!)
Sure we have had beautiful Autumn weather in Utah this year, but the flakes are flying and Arapahoe Basin in Colorado is already open for turns. What better time then to start focusing on your ski season conditioning program than now!?
Quadriceps: “Quadriceps are probably the most used muscle group in skiing. These muscles hold you in position as you ski and provide protection for your knees. Great exercises for the quadriceps include squats and lunges.”
1) Squats, 3 sets 12-15 reps – Determine what your single rep maximum is and try to complete the 12-15 reps at 50-60% of that number.
2) Box Jumps, 3 sets of 12 – The box should be slightly taller than the top of your knee caps. Jump up off of two feet and land on the ground on two feet.
Hamstrings and Glutes: “When skiing downhill, you typically hold your body in a flexed position, which is leaning forward from the hips. This requires great strength from your hamstrings and glutes as they help stabilize your body. Work your hamstrings and glutes with deadlifts, one leg dead lifts, step ups and hamstring rolls on a Swiss exercise ball.”
Inner and Outer thighs: “Your inner thighs work like crazy to keep your skis together. Your outer thighs keep your body stable and help you steer. Some great exercises are side lunges, inner and outer pushes on the abductor and adductor machines, Swiss exercise ball squeezes for the inner thigh or sliding side lunges using disks.”
Calves: “Because your knees are bent as you ski, your calves (specifically the soleus) help you stay upright so you don’t fall over (your boots help too). You can work this muscle by doing seated or standing calve raises.”
Calf Raises, 3 sets 10-12 reps
Abs and Back: “As you’re in a flexed, bent over position, your back has to work like a maniac to hold your body in that position. To protect your spine from injury, your core must be conditioned. Work these muscles with exercises like bicycle crunches, V-ups, medicine ball twists, pully system wood chops, back extensions, lat pulls and dumb bell rows.”
1) Bicycles – Lie on the floor on your back with your legs lifted 45 degrees. Clasp your hands behind your head with elbows bent. Move your legs like you’re pedaling a bicycle and alternately lift your shoulders to touch your left elbow to your right knee and your right elbow to your left knee. Focus on lifting your shoulders rather than raising your elbows to protect your neck.
2) Plank – Assume a pushup position on the floor, but support your upper body on your forearms, keeping hips low and abs tight and your body as stiff as a board from head to toe. Hover in this position for as long as you can, going for longer and longer durations. To change it up, raise and lower each leg about 8″; raise opposite arm and leg and flex and extend while stabilizing with the core.
Arms: “Along with your back, arms help push off with your poles while stabilizing your shoulder joints. Be sure to work your biceps and triceps along with the rest of your body.”
1) Push-Ups
Max reps until feel a strong burn, 5 sets with a minute between each.
2) Other
Chest Fly (pectorals), Biceps Curl and Hammer Curl (biceps), Lateral Raises and Overhead Press (shoulders), Triceps Curls
Cardio & Stretching: Round your routine out with some good cardio like running, bicycle, elliptical or stairs and be sure to dedicate some time to stretching and balance routines. Yoga is a great place to start, even if it is with the Wii Fit.
Here is a great collection of exercises to do for 30 minutes:
Credits
Active.com
http://www.active.com/fitness/articles/get-fit-for-ski-season-6-week-workout-plan-pt-1
Epic Ski.com
http://www.epicski.com/a/exercises-for-pre-season-ski-training
Touching the Awesome! 