Getting ready for ski season

[marjoram_sage]

Hi All,

I know there are many threads on this topic but I wanted to get a 80/20 recommendation on fitness for skiing. I have been working out 3-4 times a week since March and I'd like to add 15 minutes of ski realted exercises to my workout sessions.

Currently I do most of these once a week

• barbell backsquats
• deadlifts
• clean and jerk
• snatches
• barbell lunges
• barbell front squats
• overhead strict press

Any recommendations for a follow along video program? If I have to think too much and read too much, most likely I won't end up doing it. So trying to keep it very simple so I can stick to it.

Thanks!

 

[crgildart]

Cross country trial running, with vert. Mountain biking is good too. Add more core stuff, sit ups. back dips.. (backwards sit ups).

 

[freeskier1961]

stretch hamstrings, 1 foot balance on bosu ball

 

[Dr. Mark]

I also like balancing exercises on one leg. Hoping for a bosu ball for Christmas.

 

[martyg]

How's your range of motion? Internal rotation of your femur? Hip and lumbar mobility? For recreational skiers those are much more limiting factors than strength. And as other have said one leg drills.

Start now for the 21 / 22 season.

 

[oldschoolskier]

Mask, sewing quills onto my jacket to encourage social distancing, goggle which give the must be crazy look......

 

[freeskier1961]

stretching hamstrings especially in males typically provides more mobility and less strain on the lower back
( 2 discectomies later)
I find rounding back helps me with rotation of femurs in hips

 

[Dr. Mark]

I'm glad some others thought to mention developing flexibility. Stretching, yoga poses. Don't do stuff that hurts.

 

[Rod9301]

Hi All,

I know there are many threads on this topic but I wanted to get a 80/20 recommendation on fitness for skiing. I have been working out 3-4 times a week since March and I'd like to add 15 minutes of ski realted exercises to my workout sessions.

Currently I do most of these once a week

• barbell backsquats
• deadlifts
• clean and jerk
• snatches
• barbell lunges
• barbell front squats
• overhead strict press

Any recommendations for a follow along video program? If I have to think too much and read too much, most likely I won't end up doing it. So trying to keep it very simple so I can stick to it.

Thanks!

Core, maybe 300 crunches every other day, planks, pull-ups and pushups

 

[pete]

Strength is good but maybe add some towards the reduction of injury?

Seven exercises you can do before ski season for longer, injury-free days on the slopes

Even if you stay fit year-round, now is the time to focus on exercises specific to skiing or riding.

theknow.denverpost.com

It's All About Symmetry

To avoid knee injuries, work the backside—not just the quads.

www.skimag.com

Back in Action Physical Therapy - Ivy Rehab

Back in Action Physical Therapy is now part of the Ivy Rehab Network. Click to learn more about Back in Action PT's locations in North Carolina.

biaphysicaltherapy.com

 

[Uncle-A]

I got this off of FB and thought I would share, I hope it helps anyone just starting for the season.
How to Prepare for Injury-Free Skiing | HSS

 

[Asnis]

Mountain tactical institute has a 7 week ski training program that you can get on their site. Workouts take a good 60 minutes, but it’s very ski specific. There is also a shorter 30 min program that may work as well.

 

[martyg]

Mountain tactical institute has a 7 week ski training program that you can get on their site. Workouts take a good 60 minutes, but it’s very ski specific. There is also a shorter 30 min program that may work as well.

Rob nailed most of it. I don't agree with the arm swinging in a number of the drills. He and I discussed this point. With skiing, he had excellent, technically proficient athletes to draw MA from. Other programs - Kayaking for example - not so much.

 

[Asnis]

Rob nailed most of it. I don't agree with the arm swinging in a number of the drills. He and I discussed this point. With skiing, he had excellent, technically proficient athletes to draw MA from. Other programs - Kayaking for example - not so much.

Curious, what's the arm swinging that you mention? Also, what do you mean by MA?

 

[martyg]

Curious, what's the arm swinging that you mention? Also, what do you mean by MA?

There are a number of drills in Rob's original program- I think it had to do with more ballistic / jumping movements - where arms were incorporated for generating momentum. Not really consistent with efficient skiing. As long as you are training, you might as well drill more sports specific movement patterns.

MA = movement analysis.