Power and Core

Today we focused a bit on power doing some clean squats with the kettlebells, the agility ladder, we then moved into leg blasters which we have been training the last 6 weeks. This is one of my favorite exercises and I notice it the most in my skiing. Eccentric training I believe is some of the best type of training for skiing because it really accnetuates the real ski or snowboard turn. Anything done eccentrically will really help with the top to bottom runs and not feeling the burn as much and being stronger through the entire turn. We ended with some core strengthening exercises at the end.

Warm-up

ladder drills

ex. every foot, lateral foot, single leg hop, double leg hop and grapevine

10 to 1

swings, long jump and walking lunges

Full Leg Blasters

20 squats

20 lunges

20 fast lunges

10 squat jumps

Stations 1 min 30 sec

Scotty bobs- push-up with row

Skier twist with stability ball

Bosu ball tilt

Mr. Spectacular- clean, press push-up

Skier hops

Jane Fonda and Core

Today was the first day back after a week off, so I still wanted to ramp up the intensity, but cater toward some of the new people I had in class. We did the Jane Fonda, which is a great gluteal workout and really works the stabilizer muscles in the butt! I also tried to do a little more direct core through stations and at the end of class. We also continued to work eccentrically through top to bottom squats.

Warm-up

step-ups 7 minutes 20-40lbs (pack)

10 to 1 box jump, burpees and swings

Workout

1 min 30 sec/ 6 stations

1. turkish get-ups 45 sec each side

2. single leg touch on bosu ball. 45 sec each.

3. pike on stability ball

4. clean and squat kettle bell. 12-16kg 45 sec each arm

5. sled push

6. plank up/downs 45 sec each arm

Top to bottom squats

20 sec fast squating

20 sec hold tuck position

repeat with no rest 8 times, 6 for newbies

Jane Fonda 45 sec each thing (lay on side) do both sides

strait leg behind other toe down go up and down.

knee to chest (keep knee high)

butt kick, knee high

circles

Stretch!!!

Strength and Balance

Today we focused a little more on strength and balance. We started with the Barbell complex which is a great way to warm-up and get the muscles firing properly. We then did some squat cleans, which really helps the person get the quickness from a clean to a squat position. This is a great training tool for snowboarding and skiing because it helps you transition the quick movement to the skis or snowboards. For example transitioning through the turn from ski to ski, squat cleans will help train this. We then did some single leg squats with Bosu ball and Stability ball. This helps work the stabilizer muscles that we use more in skiing and snowboarding when trying to balance. This makes all the muscles of the quads, hamstrings and glutes fire to stabilize.

Warm-up

Barbell complex 4 rounds 6 of everything

deadlifts

hang cleans

front squat

push press

back squat

push-ups

Work-out

Hang clean to squat 6 rounds, 6 reps

Group A- bench press, burpees, clean and press with kettelbells 4 rounds 8 reps

Group B- Bosu single leg squat 15 each leg, Stability ball single leg squat 15 each, Hamstring curls 10, bounds 30 ( touching down each time) 2 rounds

Then groups switched.

Stretch!!!!

Work Capacity and Stabilization

Today we focused mainly on work capacity training and stabilization. Half of the class did the work capacity part while the other half did the mobility complex. Work capacity is very hard because you do 10-15 minutes of continual work with no rest. This really gets the energy systems working and is good for you to push yourself mentally to keep moving through everything. The mobility complex is great you work on back, leg and core stabilization. Really works the entire body.

Warm-up

7 minutes step-ups

7 minutes of shuffle, grapevine, inchworm, broad jump, high knees and side high knees

Workout

5 rounds with no rest!

8 box jumps

8 body builder explosive push-ups

8 sit-ups with a plate

20 touch jump touch

Mobility Complex 2 rounds

swings 10xs

goblet squat 10xs

swing to squat 10xs

slashers 10xs

clean and squat 5 each

clean, squat and power up 5 each

clean, power up and then squat 5 each

clean, squat, press and then stand.

Stretch!!!!

Strength and Ski/Snowboard Specific

Today we warmed up with a 10 to 1 strength workout that included squat jumps, deadlifts with kettelbells and clean, squat and press with kettelbells. Today was the first day that I had everyone bring in their skis or snowboards. It worked really well to get everyone back in their ski gear and feel their skis and snowboards on their feet. I think doing sandbag ski/snowboard hops really helps to start to feel your skis and work on quickness and power in your actual gear. It also really helps train anaerobic systems through quick intervals. Also this is low impact and does not hurt your knees which is great.

warm-up 10 to 1

Kettelbell deadlifts

Squat Jumps

Clean, squat and press

workout

Barbell complex- 6 of everything 7 minutes

deadlift

rows

cleans

front squat

push press

back squat

push-ups

Stations 7 minutes

push-up with row

sandbag half moons

burpees

Skier/snowboarder hops

6 rounds 30 sec/ 30 sec hold/ 15 sec rest

Agility and Power

Today we started with the agility ladder which is great for getting you quicker on your feet for skiing/snowboarding, it also helps with coordination. We also warmed up with sandbag getups which is great for core and getting your hips and legs warm for the workout. Power is one of the most important elements to train for skiing/snowboarding because we spend a lot of our time in the crouched position, which puts a lot of strain on our knees and back. If we train to be explosive we can move through the turn and be able to powerfully move down the hill. This helps all abilities of skiing and snowboarding for the beginner or intermediate it will make the sport more enjoyable and decrease your chance of injury. For the expert or professionals it will make them stronger in their sport and increase their performance.

Warm-up: 7 minutes sandbag get-ups, 7 minutes of agility ladder

workout:

3 stations 2 minutes

1. Ankles to bar (working core)

2. sprint back and forth (endurance and power)

3. single leg squats ( being able to stand up from crouched postion)

8 stations 1 min each (quick)

1. Bosu box jump

2. Reg box jump

3. Stability ball transfer hands to feet

4. Sled Push

5. Swings 12kg to 16kg kettel bell

6. Skier hop

7. Clean, power up to push-up 8-12kg kettel bell

8. Clean and press 8-12kg kettel bell

Leg Blasters full 2 rounds 30 sec break

20 squats

20 lunges

20 fast lunges

10 jump squats

mini leg blasters 3 rounds 15 sec break

10 squats

10 lunges

10 fast lunges

5 jump squats

Stretch!!!!!

Power, Core and Flexibility

Today we focused more on power, core and flexibility. We warmed up with burpees, swings and sit-ups with a plate. Burpees and swings involve a ton of power and core work. The sit-ups involve basic core strength. The ability to be able to not use your upper body and really use your core lower body to project the weight. We then did seven stations with a mix of core, agility and power. Then we did an exercise that I have been doing lately that I feel really helps for skiing and snowboarding because it gets the lateral movement and the upward force that you need to be able to generate on the hill. We ended with 15 minutes of Yoga to losen up the muscles that worked really hard during the workout. I think flexibility is very important in skiing, because you need to be able to bend certain ways if you take a crash.

Warmp-up: 10 to 1 start with 10 of everything and then go all the way through until you get to one. Should take about 10 min

Burpees

Swings

Sit-ups with weight

Stations 1 min 30 sec

a. crawl with 10-15lbs

b. bosu balance

c. transfer hands to feet with stability ball

d. ball throw catch on first bounce 20lb ball

e. dot drill

f. side crunch

g. squat jumps

Touch/ jump /touch- do that and then two shuffles then back the other way. staying in good squat form. Then hold in tuck for 20 secs then 20 sec rest. 6 rounds.

15 minutes of Yoga or stretching

Strength and Stability

Today we mainly focused on strength by using stabilizer muscles. In skiing there are so many muscles that you use that you might not even realize. Certain muscles in your abdominals, shoulders legs and glutes are all used that are not necessary large muscles. At the end we did some top to bottom squats that really work on getting the lactic acid in and out of the legs. Also this will help prevent injury because your muscles are used to fatiguing more often and are able to deal with the extra stress.

Warm-up: 10 minutes step-ups with 30lb pack, 10 minutes of barbell complex.

Barbell complex- 6 reps of deadlifts, rows, hang clean, front squat, push press, back squat and push-ups.

Workout:

Mobility Complex with kettelbell

swings 10xs

goblet squat 10xs

swing to catch 10xs

slasher 10xs

clean and squat 5 each arm

clean, squat and then power up

clean, power up and then squat

clean and squat, press, then stand

do this 2 times

Top to bottom squat 20 sec fast squat 10 sec hold. repeat this 6 times then rest one minute and repeat another 6 times.

STRETCH

Work Capacity and Core

Tuesday we focused mainly on work capacity and some basic core exercises. Work capacity is the bodies ability to perform work at different intensities and for different durations. So the class did about 20 minutes of continual exercises with no break. We did this for time, so the class really had to push themselves out of their comfort zone and transition from anaerobic to aerobic exercise at different times. This is great for continual nonstop runs and also being able to push yourself longer mentally as well. Core I believe is the most important part to skiing because it keeps everything tied together. The turn will be a lot more powerful with a strong core. Also this protects your back and knees, the more stable your core is the more powerful you will be as a skier!

Warm-up: moonflowers, sunflowers, knee hugs, butt kicks 1min, high knees 1 min, bounds 1min, strait leg touch 10 each leg.

workout: run 200 m, mini leg blasters, 30 sec each side plank. for time. 6 rounds

Core Stations

a. back extension

b. stability ball pike

c. bosu crunch

d. elevated plank

e. bridge 30 sec each leg

f. ankles to bar

g. scissors

h. belly blasters

i. side crunch

j. single arm crunch 4 lb. kg.

1min 30 wall sit do this 2 times.

stretch

Balance and Strength

On thursday we focused more on balance and added a little bit of strength. I increased the intensity just a little, since the class had more recovery time over the weekend. Balance training I think is so important for skiing and snowboarding because you constantly need to be balanced over your skis or snowboard. You need to be ready for that pump or the change in terrain. Also especially for skiing you need to be equally balanced and strong on both legs, because a lot of times you find yourself only on one leg when making a recovery or in transition. This is the workout we did during the second class of a 12 week period.

Warm-up

6 minute sandbag getup

6 minute step-ups

Workout

1. 3 turkish get-ups on each side then 6 burpees

repeated this 5 times

2. Stations 1 min and 30 sec.

a. Jumping up and landing on Bosu in tuck

b. single leg touch down 8 lbs 45 sec each

c. med ball wood chop 45 sec each

d. back leg on bench single leg squat no weight 45 sec each

e. dot drill

f. skier hops 45 sec each

g. Dumbell crawl 10-15lbs

3. leg blaster

a. 20 fast squats

b. 20 lunges

c. 20 fast jump lunges lunges

d. 10 jump squats

4. 20 dips

do this 3 times.

Always stretch!!!!

Balance and Agility

This week is the first week of my ski fitness class and I am really excited about the groups I have. Everybody is really motivated and excited to get strong. The first week we are going to just work on agility and balance which are so important with skiing and snowboarding so that you can be quick on your feet and also be able to feel more balanced on your skis or snowboard. A lot of the balance exercises definitely can transition onto your skis or snowboard which is great. I love doing a lot of single leg exercises with balance and also using the Bosu ball. For agility I love doing a lot of heart rate control and also the ladder I believe is a great agility workout, you really have to work on the fast twitch muscles and keeping your feet moving. This is a 6 week progressive course and it will continue to get harder as the athletes get stronger! Each week we will focus on something specific. This is an example of a workout similar to what the groups did this week.

Warm-up

ladder Group A

Group B high knees, inchworm, shuffle, grapevine, donkey, bounds, alligator push-ups. 2xs

Workout

1. TBSquats- 20 sec go, 10 sec hold do 6 times, 1 min rest then go again. 2 rounds

2. 45 sec hop each leg.

3. Bounds 1 minute.

do this 3 times.

Stations: 1 min 30 sec

1. Bosu Ball straddle and jump

2. High knees

3. Swings

4. Dot drill

5. Single leg touch

6. Burpees

7. jump lunges

8. Dumbell Crawl

9. Single leg squat

Abs

1. Bosu balance

2. ankles to bar

3. Ghd situp

4. side crunch

5. v-sit

6. elevated plank

7. side plank

8. Med ball side to side

9. Flutter kicks

The Importance of Ski and Snowboard Fitness

I think participating in some type of ski and snowboard fitness class is the best way to prepare yourself for the season whether you are a recreational, competitive or endurance skier/snowboarder. Three main reasons are it helps improve balance and agility, it helps prevent injury and lastly it creates the strength to be able to ski the top to bottom runs without stopping. I feel that everyone could work on sports specific balance and agility, this is something that can not just be trained through doing the sport itself. If you work on quick feet and balance than it will transition onto your skis and snowboard and you will feel such a difference.

This type of training would include a lot of single leg balance drills and for agility something like the ladder will help a you with coordination and make you quicker on your feet! So many people become injured skiing and snowboarding in the first month, because they are not strong and not ready to ski/snowboard the way they would like to. So if you have the opportunity to try and prevent injury why would you not want to try and do so. Lastly I am sure everyone has been frustrated that on the first powder day or first big day of the year when they are not able to ski top to bottom or they are not able to ski the entire day. Building strength in the core, knees, legs, hamstrings and glutes will really help you to be able to ski all day or without stopping. How nice would it be to be able to ski top to bottom without stopping? I trained a bunch this summer and was able to jump on my skis with only one day of skiing and compete! Mentally I was very nervous, but when I felt strong on my skis I was able to do the 3000 vertical foot venue strong and fast. I could not believe how much my training had paid off. It also is a lot of fun!

Training For your Recreational Sport!!!!

Living in Jackson everyone loves to participate in some type of recreational activity whether it is skiing, biking, hiking, running, climbing or horseback riding you can always get stronger for that sport. There are so many easy workouts that you can do, whether it is in your home, outside or in a gym. Just an hour a week and you will already feel better doing your recreational activity and decrease your chances for injury. When you only do that particular sport your body compensates for that particular movement that you are doing. This a lot of times can lead to injury, because certain stabilizer and balance muscles become neglected. So if you can train to equal those muscles your chance of injury can be reduced. A lot of people also are weekend warriors, which means they only exercise or do some type of activity on the weekend. If you can just train at least an hour a week then it will make that activity even that more enjoyable because you will be overall a lot stronger. There are so many great resources out there for help with this, which are affordable and fun. I offer a fun class once a week that is intense and gives you what you need to help you to get strong for your activity. This is not in your typical gym setting and is outside in the summer. A lot of places offer similar types of exercise.