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!!!!