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US Ski Team Summer Workouts

post #1 of 9
Thread Starter 

Ski Racing posted this about the USST Summer Workouts.  It has me wondering if this is meant for mere mortals like me. 

post #2 of 9

Those ski racers aren't much at pull ups.

I got beat once by a girl in a wide grip pull up contest.

She was a professional water skier with really good upper body strength.

I did have 20 years on her tho....:)

post #3 of 9

There are lots of diverse opinions about pre-season training and some heated discussion in the past.  So I expect to get nuked for my comments:duck:.


Regardless, why not add some of the exercises that these folks do (with modifications for fitness, weight used and ability).  I've had the good luck to be able to work out in the same facility that is used by Provincial and some National team x-country and dh teams.  I've learned a number of different variations of exercises from watching these athletes. 

post #4 of 9

I'm such a wimp! :(

post #5 of 9

And I thought doing squats on the Bosu ball was pretty good.....


I can't imagine it would end well if I tried squats with a bar on top of a stability ball. That said there were a couple of things that gave me some ideas. The bridge plank with the leg rotation was an interesting twist that I haven't seen before.

post #6 of 9

Also , the single leg squat with wobble pad on a riser and the single leg hop with a plate looked interesting


The Epic ski drill of the day has been helpful too.


For me lots of variation is good.

post #7 of 9

"Summer workouts" are going to be dictated largely by the type of skier you are.


If you're competing on the US Ski Team, your ski season is going to start much sooner (end of Summer in Chile i believe) compared to a recreational skier (Mid Oct to Late Dec). I'm sure the strength & conditioning staff for the US Ski Team have each of their athlete's workouts periodized and custom tailored to that specific athlete. With olympic caliber athletes, it's typical to have a 4 year training plan (corresponding to the olympic games) known. Furthermore, their goals may be different from yours as well. Then end goal is to ski as fast as possible for these athletes. Your goal or goals may be different (i.e. ski as much vertical, hike all your turns, do triple back flip 1800's etc) and require a completely different training program.


Are these for a "mere mortal" like you or me? Again, these exercises are custom targeted to these athletes. I would venture a guess a lot of these mainly core & agility exercises in the video were targeted to these specific athletes weaknesses. These athletes have hours to dedicate each day to training. This is what makes them different from you and I. And a lot of god given talent. As an example, when I was collegiate athlete we would spend 4-8 hours each day (M-F) training. Now I'm lucking if I can get 2-3 solid hours a day. You only have so much time to spend on things. With a good fitness base, I don't see why anyone couldn't do these after some time. It may take someone 6 months to do all these exercises, and someone else 6 years. It's highly independent on the athlete.


The biggest thing I like about these videos are the different ideas you can get for exercises to incorporate into your workouts! Thats what I find best about these. At the end of the day, it's not about being able to these specific exercises, but being better skier, staying healthy & injury free!


Good luck!

post #8 of 9

I'd say look at what these drills are focusing on and make sure you are targeting the same muscle groups in your training.  These drills are probably very custom to what the team's trainers want to accomplish but anyone can do squats, lats and improve your core strength and footwork.

post #9 of 9

I've seen a number of USST dry land workouts videos and they are all targeting fast twitch muscle fibers.  These are the muscle fibers that create speed, quickness, agility, and explosion.  As seen in the video most of these exercises are targeting the core to the lower body, which are the foundations to a competitive athlete.  In my opinion, the best lifts for athletes are ones that target multiple muscle groups all in one lift and more specific target the core and lower body.  This is why the Olympic lifts, plyometics, and speed and agility drills are the staples of my workout program.  For example if you look at the complexity of a power clean, you start of in a dead lift, upon the bar clearing your knees you thrust your hips through as a jumping motion, shrug, drop under the bar, shoot the elbows, and front squat.  This a very quick and violent lift that helps create speed and explosion for athletes along with strengthening the core/back down.  Along with this I also believe range of motion and flexibility are also important.  Yoga is a great way to work on flexibility. This type of training, along with good diet (whole different topic) IMP is the best off season ski program.  Although this type of program is not for everyone, speed/agility work, yoga, core, and lower body strengthening I believe everyone can obtain.

Edited by kslass - 3/13/15 at 8:15am
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