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