anyone think they have the <absolute best> exercise to prep for skiing?

There is no such thing as "absolute best" exercise. Crossfit seems well suited for skiing or any other sport, but I can see how it can lead to injuries due to a lot of impact and explosive movements. Definitely not for everyone.

One should also remember that recreational skiing does not require a high level of fitness. Skiing technique will make skiing MUCH, MUCH more enjoyable than fitness alone.

For myself I enter ski season in top shape after racing mountain bikes all summer.

TomL to TomB...

I totally agree with that and that's why I said that you need to start with questions - base fitness level, goals, and so on.

But I wouldn't say that means people shouldn't train for skiing. Even if you are not a high level competitor, it is "worth" it for a few reasons.

1. Training for a sport you love is a good motivation to stay active.

You can't work ski technique in August in most of North America, but you can use your desire to ski better to keep you fit if you don't have a summer sport you love. Sadly, a lot of people don't.

2. Antagonistic muscles.

Skiing itself targets certain muscles. The quads will get strong, but the hamstrings less so. Most recreational skiers should focus on the antagonistic muscles that will help keep them stable while skiing. That's why I like power cleans, deadlifts and core exercises.

Of course, I would recommend those to 90% of human beings with desk jobs too, whether they ski or not. A lot of people just let their core strength go completely to hell. If skiing is the excuse to work on that, so be it!

3. Occasional skiers

I'm always surprised at the number of people whose season consists of two weekend trips to a local area "get in shape" and then a ski week at a distant area. I often get lessons at our little area from people who want to "get ready for my trip to Whistler" or some such thing. Many of these folks are in terrible shape but they're ski-obsessed.

Sure, they should be doing something year round for their general health, but they're not. So if they can use skiing as a motivator (see point 1) and do just two workouts a week in the autumn, they would enjoy their ski trip so much more.

4. Fun

I've skied all my life and am pretty good for a recreational skier with four and half decades on my knees. My mom was an instructor and my dad was ski coach. I ran a fair number of gates as a kid. You sure won't read about me in the ski mags, I'm terrible by that standard. But having some good explosive power in my legs and a strong core early in the season makes skiing a lot more fun. I can ski bumps all day early in the season and not feel broken.

My legs are sooo much weaker than they were when I was skiing hard and training hard, but slowing that decline keeps skiing fun for me as I start looking at my 50s looming ahead in a few short years.

Great point!  I think you've just unmasked the big secret of sport-specific training. ;)

In terms of motion sports, this is correct, though I always find it mind-blowing.  There's a whole social and consumer aspect to ski vacas too, so if someone is going just to collect with the family or to see and be seen, but doesn't like sports per se, it's logical.  But if someone loves to ski but has a desk job somewhere, there are lots of motion sports similar to skiing that they COULD do that are basically as enjoyable.  Mountain biking/inline skating/Harb Carvers/longboard skateboards, as noted, may be the best in terms of carryover, but there are several others.

Aside from not being that strong or aerobically fit, most adults are also clumsy, just because they don't do a lot of movement-and-balance based activity.  They can't get that general "neuro-muscular" conditioning in a weightroom.  (Though, interestingly enough, strength training does seem to increase movement efficiency for most sports, i.e. squatting may help you ski better not just through being stronger but through helping your nervous system as well.)

CTKook, Great point! That is so true.

I was out running a rough trail this morning having related thoughts. As I was running down, jumping from rock to rock down steps, I was thinking about how much it's like skiing bumps and that body sense, balance, proprioception and all that is often lacking in people who go to the gym and spend their whole time on machines - leg press machine, bench press machine, elliptical machines. All of them define and constrain motion and therefore are poor training (in my untrained opinion) for anything except working out on machines.

Can we just banish them from gyms? I have trained a lot of people to stand on a stability ball while I toss objects (socks, gloves, medecine balls) back and forth. It's fun, it's good for balance and lower legs, and only modestly dangerous ;-)

One thing I also thought about is a #4

4. TomB is 100% right that people need to learn technique first and foremost, but quite often, their weak and clumsy bodies prevent skills acquisition. It's not a factor for active people, but sadly, "active people" and "skiers" are not overlapping sets! Anyone who has ever taught skiing has seen this a lot!

>>Great point!  I think you've just unmasked the big secret of sport-specific training. ;)

It took me two decades of running "for mountaineering" before I realized that I actually love running "for running". I'm a slow learner.

On 10/31 I posted a comment extolling the virtues of the Skier's Edge.  Several other posters also like the device.  Here is another idea for strength and balance: martial arts.  I'm into Krav Maga because I like it (similar to TOML and others above who do what they like), and because martial arts without rules kinda appeals to me.  Kicks, punches, knees, elbows, wrestling, aerobic training, etc. can't hurt as a method for cross training.  Is this the "absolute best" exercise to prep for skiing?  I dunno.  But you do get great stretching, strength training, quickness, and are usually out of breath.  Plus, you have no fear about telling off some punk and making him wait for the guy he hit to ski down and make a complaint after the jerk ran over a skier and left the scene.
Edited by quant2325 - 11/18/09 at 9:30pm

I saw your comment on the Skier's Edge. I've always been intrigued by it and wanted to try one, but I've never had the chance. Did you buy one sight unseen or did you have a chance to play first?

>>Plus, you have no fear about telling off some punk

:-) Another reason I like the backcountry!

At the time the company was located near Park City where we were vacationing, so my wife and I were able to try it out.  It works exactly as advertised, and in my opinion the construction is top notch.  We even met the owner, and it was easy to tell he is a perfectionist regarding the design and manufacturing.  All of our friends who bought one are also pleased.  I haven't been on their web site for a while, but I think there is still a money back guarantee.  You won't send it back because it works.  Crank off 1,000 turns and you will feel funny walking for a minute or two afterwards.  Your thighs will fell it.

The only problem was the belts (they call it a "Power Band") started to wear out after six years, which is to be expected.  I replaced them earlier this year and it looks and performs as new.  I called the company when ordering the belts.  Someone actually picked up the phone right away, looked up my record of ownership, told me what parts I needed, and answered my questions.  Impressive customer service.

Thanks Quant2325.

It's intriguing... but where would I put it??? Hmmm

The testimonials for the World Cup plyo one are pretty impressive. Honestly, I'm not really interested in the endurance aspect for the reasons I mentioned above (lots of hill running and talus hopping with a pack on usually means I have OK endurance as winter approaches). But the one that focusses on leg power is really intriguing.

Anyway, I don't think it's on my shopping list this year, but it is nice to hear from a real person who has used it. Thanks.

I don't buy that the Word Cup Plyo does anything for power.  It's just too many reps to get a power benefit out of it. I think you'd do better with traditional power exercises like cleans, hurdle hops, or slaloms through an agility ladder.

I can see it would be a great conditioning (endurance) tool for skiing, though.  Although TomL's trail running is probably as good or better of an option - if you live somewhere that affords that luxury.    

All this talk of training for skiing makes me want to ski.  Still no snow up here. :(  

Elsbeth
 

+1 re: Evaino's power point. 

Distance runners in general may have strong hams in proportion to their overal strength, but need any power help they can get (and incidentally there's evidence that power/max strength training helps their endurance running times).

But, RUGGED trail running and talus hopping, particularly with a pack, has a big plyometric element and also places loads on some parts of the "balance" system similar to skiing.  If you intentionally look for things to bank off of -- trees, small rises, etc. -- the movement aspect has even more similarity to skiing and is similar to agility slaloms, etc.that Evaino mentioned.

MTB'ers can get a similar effect, btw, even without hitting trails -- something as simple as setting up a figure 8 loop in their driveway and doing timed 10-lap intervals has a lot of crossover.

There's been teaser snow up high here but no big storms where it counts.  I may hit golf balls today -- now there's something with no real crossover.

A buddy of mine, Matthew Lucas, has been a lankey, scronny human being until he started religiously following a regiment known as Crossfit.  He has since opened a gym where they do their rotating, but non-repetitive work outs.  The guy is now absurdly ripped (not in a roided out way), owns a successful gym, helps train the most well rounded athletes, and has quite the hawaiian hottie around his arm.  You wouldn't believe what the Crossfit olympics champions can do.  It's impressive.

Just got back from Crossfit.  75 power snatch at 75lbs.  What the hell is that.  Tough workout though.  Also did 1 set of 5 deadlifts, with many warm-up lifts to get to working weight.  Then 3 sets of 3 strict pull-up - weighted.  I worked with 65 and that was plenty for today.

But again, what's with 75 @ 75#?  I am glad I went...but?  I do as I am told.  I really like Crossfit.

NO, there is NO one exercise, agreed!
Core strength is #1 with any activity.
I incorporate my mountain bike for stamina (sick hill climbs/landfills and single-track), vertical or standing leg press machine for bounding without any weights for strengthening, bounding like the JM vid and some ocassional running. I keep most of what I do to a low-impact for the most part, at least now at 54.
I use to jump off jetties at the beach, soft sand landings, but I have cut that back to 0.
I had the original Skiers Edge, but you have to remember that your body with plateau in a matter of weeks with that machine or any machine IMO.
Single-leg Genie squats, leg extensions and leg curls.
Remember if you take a digger your whole body is at risk.
The amount of soft tissue you have remaining plays a big part in how hard you train certain joints.
The most important thing for quickness though, is to get your BMI down to where it belongs. I tried skiing at 222 lbs about 7 years ago and was defintely slower a foot. At 195 lbs I'm about the best i can hope for.
Lastly, if you smoke, put them down.
I only get 15-20 days a year in and I live in SoFLA, so I demand to high level of fitness to ski ALL day....and a high level of IBUs for my helper muscles that I can't really train until I'm on the snow.
The past two Aprils I have managed 9 and 10 days in a row, my other secret is the monring hottub, it is as important as the evening hottub!

I'm a certified trainer at LA Fitness PGA at the Turnpike. if you are in the area look me up.
Al

Yeah, I haven't done it myself, just seen the results.  The most working out I do is a J curl or 12 oz. curls, or playing with my dog.  I do know they have a video archive if you can't figure something out.   It can be complicated, but you wouldn't think that something that has been studied for centuries would be simple, right?   
edit:  huh, i didn't realize someone else was talking about it already.  sweet. 

 great site on other youtube  ski exercises, too...check out the one by nane kimijan (personal trainer using bosu balls etc...cool)

I remember reading in an excercise physiology textbook that there was some famous marathoner who was injured and spent several months in bed. After something like six months of total inactivity, his vertical leap (a pretty good measure of leg power) actually increased by 2-3 inches over what it was when he was a world-class marathoner. Endurance training is definitely not for building power!

That's one of the things that used to make the skimeister event so interesting - you had XC on the one hand and alpine and jumping on the other (jumping used to be more of a power sport, rather than the technique sport it is now).

>> plateau in a matter of weeks with that machine or any machine IMO

As machines go, though, it's better than most. Almost all exercise machines involve sitting or lying down and moving in very constrained ways. It is my great regret about the employee gym that they have all of these stupid machines rather than a good power rack (and the next nearest gym is a 1.5 hour drive if the roads are dry and the traffic isn't bad).

So yes Elsbeth, I have access to great trail running... but the gym situation is pretty limited!

Can you say marathoner and vertical leap in the same sentance? just asking

ha - great point. :)  

It would be hilarious to see a new duathlon event:  marathon and long jump. :)  Guaranteed one of the two will be UGLY. 

Was totally expecting to see 'climbing' in that sentence.

skied Stowe on Friday and Jiminy Sunday and did well generally speaking with regards my conditioning.  My calves were the sorest part on me.  Technique flaw.

Today I trained at Crossfit and we did 5 dead lifts at 245 then 10 burpees - 5 sets.  It felt like a great workout.  7 minuets.

 

Top Ten Training Tips for Athletic Conditioning Success

By Alwyn Cosgrove

http://www.alwyncosgrove.com/Athletic-Conditioning.html

I find the topic of specificity to be interesting.  I like Crossfit's General Physical Preparedness.  He talks about swimming and I believe that swimming is one sport where specificity comes into play.  But he is right about antagonistic and when Evaino talks about muscle imbalance, some of what he touched on is valid.

I keep thinking about my own imbalance, ever since Evaino brought it up!

I am a big fan of Alwyn Cosgrove.  There's a reason Men's Health magazine selected his gym (Results Fitness in Santa Clarita California) as the second best gym in America. His approach is definitely worth following.

http://www.menshealth.com/mhlists/america_s_best_gyms/Results_Fitness.php

Paul - glad I have you thinking. :)  Are you thinking about imbalances because you suspect you have some?  If so, (and most people do), why not go get yourself evaluated for imbalances?  It wouldn't necessarily require a major overhaul in how you approach training - but would probably require some tweaking.

Elsbeth

I think a big part of exercise is being aware of your body and finding the right balance in what you are doing. It obviously varies from person to person. I like to lift weights. I aim for strength and functionality. I also started running, but had some issues with shin splints (I was doing mostly uphill running on concrete) so I'm having to re-approach it.


I would say that back squats and cleans combined with suitcase deadlifts and cable crunches would take you a long way toward excellent skiing fitness. Also hip mobility work in the form of lunge variations, and something to hit the hamstrings really hard.


For overall strength, back squats are hard to beat. These are the core of my workouts. I was recently doing these every other workout, but I am going to switch it up and back off of them for a few weeks to rest. Range of motion is important, but takes time to develop. I generally start with the bar, then gradually put on plates until I'm at around the 3-rep range. I alternate between doing more reps on the lighter sets with fewer overall sets, and less reps on the lighter sets with a bunch of heavy sets. Having a spotter makes a huge difference because you can really grind out some heavy squats without having to worry about failure. Only increase the weight gradually on these, and don't assume that  on any given day you can manage a weight you've done before. Gotta' have a spotter for the heavy ones.

I do a lot of heavy oblique work as well. Suitcase deadlifts are really good, as well using a cable machine (low pulley, standing out a bit from it). Both of these work the hips as well. For basic abs, I think I like heavy cable crunches the best. Might as well go heavy on the abdominal work to keep things balanced if you're doing heavy back work.

On days that I don't squat, I either deadlift or do pulls from the floor. I'm not cleaning or snatching at the moment because of an intercostal strain (from front squats). I also like to do deep good mornings with a light weight. I'm not sure about the heavy ones yet, although I've done a few heavy sets with less range of motion and high spotting bars in the squat rack. I'll have to see how my back feels after a few more of those. The light ones with a large range of motion feel really good.

I do a lot of dips with a narrow grip, overhead pressing, rowing, and pullups. Those are the staples of my upper body program. I do some benching and single and dual-arm pushups. I like wide-grip behind the neck presses (I don't do narrow grip ones for safety reasons).

Hip mobility is a big deal. I found this video recently, which is really helping me with my issues: www.youtube.com/watch. I was doing a lot of single-leg work for a while (lunges and single-leg deadlifts), but backed off a bit recently. I didn't get as much benefit from these as some people espouse, but they are still important.

We do joint mobility "exercises" before we get going.  I find it helpful.

The video above seems like good stuff.  I have big problems with my hips and those exercises add new approaches.  Right now I go to a full squat "quietly" prior to workout.  It is necessary from what I have found.  Joint mobility is not really about stretching.  It's more about awakening the joint.  Our joint mobility is done in group, plus add your own after.

WNB, you do back squats every other day, 3 x heavy.  I like the results of heavy lifting, however we change it up and tend to vary the exercises more.  A day to day example might be: dead lift, front squat, push press, bench press, squat cleans, back squat, snatch, clean and jerk, rope climb, muscle ups...  We come back around to, say, bench press every two weeks.

Staying away from a routine has yielded incredible result for me.  I was surprised by that without a doubt - doing bench presses every two weeks and seeming to hit a PR every time.

I have become a huge believer in varied WODs.

I am no expert on this stuff, but I attend sessions 4 days per week.  My results are truly amazing, even though I am not anywhere near where I would like to be.  My short commings are not from the gym but more of my overall health.  The Paleo Diet, though often critisized, has offered a simple, structured way to eat and it too has made all the difference.  How does one go about improving their health?  This is a simple approach.

On the ten training tips:  We do them all.

Have you tried Romanian deadlifts instead of Good Mornings for heavy weights?  To me it's the same movement but less scary - if I have too much weight in an RDL I can just drop it, but in a GM it's sitting on my neck - that makes me nervous. Also the lever is such that the stress on the back is less, but still hits the hams and glutes well.

Elsbeth

I'm also starting to find that variety is a good thing. I'm starting on a front squat/snatch-grip deadlift thing for a little bit now. I will keep the back squats, but won't do as many. I've also been trying a bunch of different moves to fix various muscular imbalances. I basically do one or two big compound movements then do a bunch of "bodybuilding" exercises in a circuit or in supersets.

If I'm going deep on the good mornings, I use a light weight and bend my knees a good bit. If I'm going heavy, I set the pins in the squat rack up high. I've also been doing them with bands of various thickness (the loop-style powerlifting ones). These in particular may be helping with my hip/back issues. The reason I haven't been doing Romanian deadlifts is that I want to focus more on the hips and lower back, whereas I think the RDLs allow the upper back to work around the weak spots I am trying to hit. At least, that's the theory. I'll have to see how it goes over the next few weeks. Ultimately I'll probably end up switching between the two. However, I'm pretty sure that the light good mornings with the bands are beneficial for rehab/prehab so I will probably be fairly steady with them.