Ski season is upon us and you have finally decided that this is the season to try out this alpine sport. Hitting the Slopes ski workout will help prepare you physically for the challenges you will face up on the slopes.
This ski workout is also designed to help strengthen specific muscles that are used in skiing. This includes your legs, back, core strength, and even your arms. Throughout the workout you will focus on balance, core strength and stability. For serious conditioning, three months of training before the season begins is recommended, however for this workout program we recommend that you start exercising 8 weeks before you get on the lift.
Training Guidelines:
- Perform two sets of 10 repetitions (reps) with a rest of around 60 seconds between each set.
- Throughout the workout, concentrate on breathing correctly. Do not hold your breath during an exercise.
- Engage your core during all exercises.
- Always warm-up using a cardio focused exercise (ex. elliptical or biking)
- If you ever feel pain or a muscle hurting. Stop before you injure yourself!
- Choose a weight that you can complete the first set comfortably and then choose a weight where you find it challenging by rep 4 or 5 on the second set (this will be different for each exercise)
- Spin and stretch for recovery. This is very important to prevent injury and stiffness.
- You should aim to be doing this workout 3 times a week
Workout:
1. Skier Squat Pull
2 sets x 10 reps (view image & instructions)
2. Dumbbell Forward-and-Reverse Lunge
2 sets x 10 reps each side (view image & instructions)
3. Stability Ball Oblique Chops
2 sets x 10 reps each side (view image & instructions)
4. Swiss-ball Incline Triceps Extension
2 sets x 10 reps (view image & instructions)
5. Side-Reaching Lunge
2 sets x 10 reps each side (view image & instructions)
6. Bosu Jumps
2 sets x 10 reps (view image & instructions)
The other half of this conditioning workout can be accomplished by adding interval training with sprints for explosive strength and aerobic endurance (try this interval training example). Another suggestion is to balance gym time with other activities such as mountain biking, basketball, or racket sports. All are very intense cardio workouts, and will help develop the balance and agility necessary for skiing.
Finally, before you head up to the mountain you need to learn how to fall safely. Fall uphill whenever possible, try to stay relaxed and absorb the fall with your hip and shoulder. Even if you are a very advanced skier, make sure to wear a helmet to protect your head. Now get training and enjoy the ski season.
Please leave a comment below if you try this workout and let us know what results you achieve!
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