By Mike Carville, NASM/RKC
Each November we launch a 6-week Ski/Ride Conditioning class in our Team Training program at the club. We’ve had great success improving conditioning and performance while reducing potential injuries on the slopes. We are constantly refining our program methodology and wanted to share 3 exercises that we use in this program to get you prepared for the winter season.
You can add these exercises to your current workout or use them as stand alone circuit. Complete 3-5 rounds, resting 2 minutes between each round.
We also provide a variety of training plans on our website that you can download for free and use in the gym. Click here to download our advanced 6-week Ski/Ride Conditioning plan.
LATERAL BOX HOPS
Skiing requires power and explosive leg strength. The LBH is challenging and trains these attributes. Start with 30 second sets.
Description
Start on one side of a 12”-20” plyo-box. Hop laterally to the top of the box, landing in 1/4 squat. Then hop down to the other side. Make sure your knees do not collapse toward each other on the landing. Repeat for 30 seconds building to 90 seconds over 6 weeks.
KNEELING HALF MOON
Your core muscles must absorb and transfer force during a turn. The Half Moon trains rotational core strength leading to strong controlled turns with less fatique. Use a 10/25lbs bumper plate. Perform 12-20 reps.
Description
In a tall kneeling position, with the plate on the ground next to your hip, lift/press the plate overhead and down to your opposite hip. Remember to hinge at the hip and engage your core then lift the plate.
QUADZILLA COMPLEX
The Quadzilla Complex trains eccentric leg strength. This is the downward force your legs experience when turning and absorbing terrain. Start w/ 8 reps per movement. To progress, add 1 rep per movement/side each week for 6 weeks.
Description
Perform all 4 exercises back to back with no rest.
- 8 Squats w/ dumbbells 15/25 lbs rack at shoulders
- 8 Lunges (4 leg) w/ dumbbells 15/25 lbs racked at waist
drop dumbbells
• 8 Jump Lunges w/ body weight
• 8 Jump Squats w/ body weight
HAVE QUESTIONS ABOUT TRAINING? CLICK HERE TO CONTACT OUR FITNESS DIRECTOR.
