I know there is an excellent post on The most important aspect of a training for skiing program going on, but I wanted to separate one issue--strength.
Can you get enough strength and plyometric training for the lower body without using weights? Such as in a case when someone has low back issues and is hesitant about weights. Also, trying to be able to do most without going to gym and sneaking in workouts dispersed throughout the work day.
- Aggressive recreational skier (ex-competitive skier)
- Post-ACL reconstruction and rehab
- I tore my ACL by getting in the back seat when I compressed a mogul so I want to make sure that doesn't happen again
- Goals: Reduce fatigue (ski all day), Injury Prevention
- Avoiding free weights, but not opposed to dumbbells
- Theraband for resistance is an option
- Avoiding machines and most open kinetic chain exercises
- Don't want to do the leg press squat machine while I lay on back--doesn't seem natural to me and puts stress on low back
Types of Exercises:
- Mostly closed kinetic chain exercises
- Squats - box/bench, jump, split squat jump, split squat (back leg on bench), skater, sissy, bosu, vary width, speed, one/two legs. on toes, & hold
- Lunges - forward, reverse, side, stationary, walking, pendulum, knee lift, leg lift, jump, clock, curtsy, vary on/off step/bosu
- Leg Raises - all directions
- Hamstring focus - Need more!
- Bridges - on bench or ball
- Kickback - straight and bent leg
- Good Mornings - w/Bands
- Step work - jump on/off, step ups
- Cycling - sprinting/intervals
- Skier's Edge
Might not have the names of squats and lunges correct, but that's how I remember them.