Training & Workouts

[GGreen]

I've been trying to stay in good shape this offseason and I've been running and lifting weights, doing a lot of strength training in my legs. Over the next few months I want to get into some training that is more specific to skiing and mogul skiing (ie. strength, flexibility and balance)

Can anyone recommend some good excersizes or know of any good websites that have information about training for ski season?

Is it winter yet?

 

[Grassi21]

I've been trying to stay in good shape this offseason and I've been running and lifting weights, doing a lot of strength training in my legs. Over the next few months I want to get into some training that is more specific to skiing and mogul skiing (ie. strength, flexibility and balance)

Can anyone recommend some good excersizes or know of any good websites that have information about training for ski season?

Is it winter yet?

I'm starting to gear all of my activities around the upcoming season. Cardio and weights are the status quo. But I can't say enough about Yoga. Regular practice will help you towards your goals of strength, flexibility, and balance. But an added benefit is the focus you learn how to apply during physical activities. For me, it was tough to go to the first class. A lifetime of lacrosse definitely tainted my opinion of Yoga going into it. If this is the case with anyone else, pick up a good DVD (Gaiam videos are easy to find and well done) and give it a try at home.

 

[trtaylor]

Dryland exercise series

http://www.harbskisystems.com/dryland.htm

 

[ALLSKIING]

Its been posted before but its a close as you will get, I use it 3 to 4 times a week.

http://www.skiersedge.com/product/classicseries.html

 

[riverc0il]

i would think lunges would be a good idea for strength. really work the waist twisting motion regarding your flexibility. take some time to really work your ability to twist that torso down the fall line. running for cardio, can't run enough in the off season for stamina. hit it early season when the lifts start turning, first to last chair as much as possible. that is where real ski muscles are built. the rest is just trying to minimize loss from the previous season for the most part.

 

[kbroderick]

I'll second the yoga recommendation.* I've been doing yoga to some degree for the past few years, and I'd noticed a difference even before I got into a truly regular practice about six weeks ago (truly regular == every morning for me).* I've been trying to keep up the aerobic work, hitting the gym on days when I can't ride my mountain bike, and riding my bike on days when I can (i.e. when it's dry enough).* I decided last week that I should add lifting into the mix, and I haven't been able to walk normally since then...in hindsight, I should have done more yoga/stretching immediately after lifting (and probably backed off the weights just a tad).

More generally:
Legs are important; squats are the classic exercise there, but you need to make sure you balance the workout so that you strengthen the opposing muscles as well.* Leg presses are okay if you don't have access to free weights, but squatting will help with core strength and balance.

Core strength is also important and is often overlooked.* Being generally active is a good first step, and a good ab workout should target the various core regions and build strength throughout the core.* Yoga can help here, too, as can certain weight-assisted exercises.* Remember that your legs have to attach to something, and having super-strong legs and a weak core isn't going to result in particularly effective skiing fitness.

Flexibility can also have a dramatic impact on your skiing, and I think the generally theory is that greater flexibiity comes with a greater ability to move efficiently.

And with all due respect to c0il, the attitude that real physical training for skiing is skiing bell-to-bell is the opposite of what I learned as a racer (in a structured training program built by people who were actually qualified to build such things, which I probably am not at this point in time--I'm not up on current theory and practices).* The goal of winter dryland is to maintain the fitness built up during the off-season, and it's difficult for racers to manage that--there's usually not enough time in the week to get in a full slate of dryland as well as a full slate of racing and training.* If you're actually skiing bell-to-bell on a regular basis, I think you'd be hard-pressed to keep up a solid fitness regimen as well--it takes a lot of energy to ski hard for 8 hours and then go crank out some free weights.* You can target specific muscle groups much more effectively in a weight room than you can on the hill, and by targetting enough of the appropriate muscle groups in appropriate amounts you end up with a better workout than you would just going out to ski for eight hours (or 12, if you want to count night skiing).

FWIW, the USSA does have a Sports Science page, and there are some useful links to short presentations, videos, etc on exercises (as well as the to-be-expected link to the USSA store where you can buy the educational CDs).

 

[AdironRider]

I drink beer, smoke a bit, and eats tons of fast food, yet Im having trouble gaining a pound and can still rip all day the first day out. The joys of being young.

 

[riverc0il]

it catches up with you faster than you could possibly believe, enjoy it while you can.

 

[ALLSKIING]

I drink beer, smoke a bit, and eats tons of fast food, yet Im having trouble gaining a pound and can still rip all day the first day out. The joys of being young.

You should really quit the smoking...I know I know your young and you don't smoke much but... You should really kill this habit before it becomes VERY hard to quit. Andyzee just quit, ask him how hard it was. For the fast food..Just remember you are what you eat :razz:

 

[jack97]

I second riv and allskiing remarks....

I’ve seen family, childhood friends and colleague age well and some not so well. Given this, I’m a firm believer that what and how much you smoke, drink and eat affects your health in future years. I’ll let it go as that.

 

[highpeaksdrifter]

it catches up with you faster than you could possibly believe, enjoy it while you can.

Very true, but when you're young you have a hard time seeing that, you know things will change, but you can't rap your mind around it.

I had someone very close to me die of lung cancer 1 1/2 years ago. She'd still be with us today if she didn't smoke, but she just could not quit. It bothers me a great deal to see young people smoking, but what can you do?

 

[Grassi21]

Very true, but when you're young you have a hard time seeing that, you know things will change, but you can't rap your mind around it.

I had someone very close to me die of lung cancer 1 1/2 years ago. She'd still be with us today if she didn't smoke, but she just could not quit. It bothers me a great deal to see young people smoking, but what can you do?

What I find more frustrating is people who have lost a loved one to smoking and continue to smoke.

Back to the original thread. ABS! Core strength is vital to any sport.

 

[atkinson]

Two things that have helped me are standing and doing squats on an exercise ball and a plyometric (jumping) routine. This is in addition to a weight circuit and cardio mt biking.

Standing on the ball is extremely difficult the first few times you try it, then it gets easier. I can now do thirty or so squats in a row without wiping out or going too hard. I highly recommend having a railing or something in front of you to help get on the ball and prevent it from rolling out from under you too fast. If the ball rolls backwards, you can grab the railing too.

If it's too difficult initially, use something to prevent the ball from rolling much, like some freeweights or big gym pads. You might want to wear a helmet too. This practice has helped my focus, balance, core and leg stability and it's a fun challenge that mimics the process of skiing. I swear my legs feel just like I did a tough bump run. An easier option is use the half-ball to start.

Jumping is awesome for building dynamic strength and stability. I tend to do sets that target height, distance and side-to-side movements, with 180 and 360 spins and tele/snowboard lead foot changes thrown in to keep it interesting. Use one-legged jumping too.

Practice jumping from a stand-still and landing smoothly, head up, eyes forward, back straight, hands in front. Try to do it right every time and you'll be dialed. It's amazing how hard it is to jump as high or as far as you can for a full set. Watch your bump and tree and skiing improve and you'll feel like a king on the groomers.

Good luck!

John

 

[Grassi21]

Jumping is awesome for building dynamic strength and stability. I tend to do sets that target height, distance and side-to-side movements, with 180 and 360 spins and tele/snowboard lead foot changes thrown in to keep it interesting. Use one-legged jumping too.

Practice jumping from a stand-still and landing smoothly, head up, eyes forward, back straight, hands in front. Try to do it right every time and you'll be dialed. It's amazing how hard it is to jump as high or as far as you can for a full set. Watch your bump and tree and skiing improve and you'll feel like a king on the groomers.

Good luck!

John

Do you use a jump rope or just go for it? Skipping rope is another one to add to the list. Buy a book or do some searches online. Varying the type of jumping, intensity, and duration of your workout will help you focus on certain sports or movements. The book I have has a ski oriented workout.

 

[atkinson]

No jump rope for me, but it is a totally valid addition to any workout program. I tend to like to have my hands free and be focused on the jump, not where the rope is or how to move it. I like big jumps and a rope just gets in the way.

John

 

[jack97]

Yeah, back to training.....I was hesitant to mention this since I’m trying it for the first time.

After reading Dan P book, watching the vids from Chuck Martin (Mogul Logic) and John Smart (Smart Moguls) they all emphasizes rotary turns in the flats as an excellent drill for turns and pole planting in the bumps. The closest dryland device I seen that mimics this biomechanically is the pivot 8 board from Harb’s web site (mentioned above). I didn’t spend the $120 to get that board but got two rotary disc at 1/3 the cost from another site. Using a pole plant to initiate the pivots is very close to making wedeling turns but on dryland. Twisting my hips and mid section is working the core. Do it long enough with a slight knee bend is a quasi isometric exercise on the quads, so I get a burn there. However for me it’s the timing with the pole plants, something I need to work on given this is a lost skill with the shape skis.

Again, no gaurantees, my poling is my weakness, I figure this is the closest dryland exercise I can do to improve it.