Chances are if you're like a lot of
recreational skiers, you recall how
you hobbled out of bed the morning
after your first ski trip vowing to get
in shape next year. Athletic conditioning
expert, Neal Pire, has teamed up with other international ski training coaches to develop a ski prep program that is quick, easy to follow and effective. From the bunny slopes to the double black diamonds he'll build your strength, help prevent injuries and get you in shape for your best season ever.
Skiing places demands on you body in three basic ways:
·
Aerobic endurance - allows you to take longer, quicker runs with little or no fatigue.
·Muscular endurance prevents soreness and conditions the muscles that will be used over and over on the slopes.
·Balance / Dynamic flexibility this keeps you from falling over when some 6 year old whizzes by and improves your style and grace.
Aerobic Conditioning Phase 1:
Start by developing your aerobic base. Choose activities such as walking, running, cycling, swimming, etc. Keep your heart rate in your training zone, maintaining a steady pace for the duration of your workout.
Aerobic Conditioning Phase 2:
As your fitness level improves, begin adding 1-2 minute intervals of power boosts or higher intensity intervals. If you're walking or cycling add some hills or speed, if you're swimming or running try some sprints. This will start improving your anaerobic capacity, which is challenged as you work your way down a challenging slope. Aim for 30-40 minutes per session, 3-5 times per week.
Muscular Endurance Phase 1:
If fitness has not been part of your prime TV line up, start with the basics. Do the standard fare of squats, push ups, crunches and wall sits including 1-2 exercises per major muscle group for 2-3 sets per exercise. Go for 15 20 reps per set and avoid resting more than 30 seconds between sets.
Muscular Endurance Phase 2:
After 3-4 weeks of this "general approach", it is time to begin focusing on the muscles specific to skiing. Core strength and stability (abdominals and lower back), and your hip and thigh muscles (glutes and hamstrings) are all crucial in skiing. Add exercises that challenge your ability to maintain a neutral spine over a length of time. Prone and lateral bridges do a nice job of this, as do the "Bird Dog" and hydrants.
For the total package, you need to increase the total volume and training intensity to your ski-specific muscle groups by increasing load or acceleration of movement. This means adding more resistance and dynamic to your program. Many ski coaches recommend integrating dynamic moves called plyometric exercises, or explosive movements, to your training program. These may include various combinations of single and double leg hops, consecutive jumps in multiple directions, and explosive single-legged lateral hops like "Speed Skaters". These types of exercises will stimulate the muscles much like they will be during skiing. They will also enhance your joints' "neurological awareness", or proprioception, and improve your dynamic balance, which is likely to be the most important factor helping you to prevent a fall and injury while skiing.
Flexibility is an important factor to preventing injuries. Stretch all of your muscle groups for 10-30 seconds especially after workouts. Pay special attention to the muscle of the hip (flexors, extensors and rotators) as well as your quads and hamstrings. The bench hip flexor stretch, the Pretzel stretch, and the Seated hamstring stretch are good options.
If you need assistance to start and effectively implement a ski-training program I always recommend enlisting the help of a professional fitness expert. Look for a trainer or conditioning coach who is certified by the American College of Sports Medicine or the National Strength and Conditioning Association, and has ample experience training athletes. Contact Neal at DrFit@optonline.net . I can certainly help you have your best ski season ever!
See ya on the powder!
